A 10-minute YouTube workout (Dumbbell Giant Sets 10 Minute Quick HIIT) led by Amy Schemper of BodyFit by Amy. The session uses dumbbells in giant sets—three or more exercises back-to-back—with a lower-body giant set, an upper-body giant set, core work, and a short bonus mini-set; the instructor provides timing cues, exercise modifications, and encouragement.
Questions this video answers
10 minutes
40 seconds work, 20 seconds rest (per exercise)
As a superset of three or more exercises (three or more back-to-back)
Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell giant sets 10 minute quick hit workout. Because it is only 10 minutes, we are not going to do a full warm up. So go ahead and just start moving your body. March your feet, roll your shoulders, shake them out, whatever you need to do. We're going to be working with our dumbbells today. If you have a couple of options, keep them close by. Full body strength and cardio using giant set. So what is a giant set? A superset is usually when we go back and forth between two exercises. Back and forth. In a superset, a giant set is just three or more. So we're gonna have two giant sets where we have three of the same muscle group, similar muscle groups, and then we have a core. Then we'll end with a little bonus, right? When do we put a bonus in a quick hit? Not usually. Go ahead and grab some heavy, heavy weights. We are starting with our lower body. We're gonna start with an alternating lunge. You got 40 on 20 seconds of rest. Here we go. Your 10 minutes is starting now. Four moves in this giant set. Three are lower body. Our last one is core. But of course we'll add a little lower body, right? Why not? Down and up. Alternate that lunge. Remember, you can modify. You just want to tap it back. That works too. And get it into that front leg. But reverse lunge for 40 seconds. Breathe. Try to get low in it. Hand up. Yes. There we go. Last one. All right. If you need a break, give your hands a little break from the dumbbells. Now we're going to take it to your classic deadlift. So dumbbells right in front. Hinge here. Bring it up and squeeze. We got 40 seconds. Feels too heavy. You can take it just body weight and get the hinge. Let's get it done. Be your knees. Grab those weight. Pull those shoulders back. Core engaged. 40 seconds. Bring it up. Take it here. Bring it up. Down and up. Yes. Here to here. Shoulders back. So remember, what we're not doing is hyperextending. You're not arching your back at the top. You're coming up nice and tall. Connect with the glutes, the hamstrings, that core and pelvic floor. Lift up on the pelvic floor. Right through there. Yes. Breathe. 3, 2, 1. Give your hands a little break if you need it. Last one here. We're gonna go side lunge to squat, side lunge to squat. If you want to take it. One dumbbell. That works too I'm gonna cross it and then bring it in the center. So side lunge to squat, alternating your side lunges. Here we go. 40 seconds down squat. Then I'm gonna switch my dumbbell. If you want to have two, you can do that as well. Up to you. Take your time. Get low on both here. Take it down and down. Yes, you can. And breathe. Yes. 10 seconds to go. So big push for lower body here, right? Three, two, one. All right, last thing of this giant set. Now we're gonna get some core. So we're coming into an elbow plank, but we're gonna get some outer and inner thighs. We're gonna cross it. Inner. Other side, outer. Cross it over for inner. Join me down here. That's not right for you. Stay on your knees. Here we go. Squeeze outer thigh, cross center. Squeeze out to the side. Cross over. Squeeze those inners. It's 40 seconds. Yes. Your heart rate is up, so take a second to check in with that breath. Tilt that pelvis. Wrap that core in. Remember, it's a ten minute quick hit. So we get that heart rate up. And breathe out and in. Outer and inner. 10 seconds. So we get lower body, but we're sneaking in. Some core. Upper is coming. 3, 2, 1. Up onto your feet. Half. Almost halfway there. All right, team, we got four minutes of upper body. I'm gonna go a little lighter on this. We're gonna take it to our bent over row. We're gonna go one close, one wide. So here to here. If you need a break in between, come up out of it. Here we go. 40 seconds, giant set for your upper body right here. Squeeze and squeeze. Pull those shoulder blades in. Breathe up and up. Shoulder blades. We're about halfway there. Again, if your back needs a little break, come up out of it. You got a team. And out. Take it in and out. Right here. Yes. 5, 4, 3, 2, 1. All right, team, give your hands a little break if you need it. We're going same thing. Bicep curls. We're going in, we're going out. If you need to alternate. If our starts to feel too much, go for it. Grab those weights. You can also take it to one dumbbell if that is better for you. In 3, 2, 1. Bicep curl. In, out. Slow and controlled. And out. It's upper body. You need to stagger like this. If you feel like you're arching your back, put one foot back. Readjust that core. We don't want those shoulders rolling forward or that back arching. And again, if you need to alternate, one at A time they get a little breather, that works too. Dig it up, hand out. Yes, team. Get it done. And here. Three, two, one. Yes, team. All right, so one dumbbell. Let's take it up. We're gonna go press tries. If you want to go one dumbbell or two, try to start with two or start with something heavier. Press triceps down in front core. Engage. Here we go. Up behind the head and down. So shoulder press, tricep, overhead extension. Right here. Up and down feels like too much. Take it with one dumbbell. That works too. Then we're down on the mat. Then we got two quick bonus moves that are going to get a lot of things working at once. Down and breathe. Yes. 10 seconds. Breathe and relax. Down onto your back. This is the fourth move in this giant set. Let's get it done. We're gonna go chest press and bicycle. So bicycle those legs. Take it here to here. Core is engaged. If you want to do a bridge instead, that works too. But let's get it done. Here we go. Right here. Up and in, down and out. Slow and controlled. Think about that core. Tilt that pelvis in. Right through here. Yes, team. Ha. We are almost there. 10 seconds to go. Very controlled. Yes. 3, 2, 1. All right, team, up onto your feet. Here are your bonus moves. It is a mini giant set within a 40 second interval. So everything we did in that first second, those three moves. Alternate your lunges for 20 seconds. Deadlift for 20 seconds. Side lunge squat for 20 seconds. Let's get it done. And then we're doing the same thing for those three moves of the upper body. Here we go. 40 seconds. 20. No, one minute. 20 seconds. Eat each. I know what I'm doing. I promise. Here we go. 3, 2, 1. So it's one minute with each of these last moves. You're right here. Take it down and up. Yes, team. It's gonna be a big push, but you can do it. Deadlift right here. Get set. 20 seconds. This is your lower body minute. And up. Breathe into it. Good. Get ready. Right here. Side lunge. Squat it down. Last 20. And down. Right through here. Five seconds. Three, two, one. Catch your breath. Grab those lighter dumbbells if you need to. 20 seconds. Row and row. 20 seconds. Curl and curl. 20 seconds. Press and try. Here we go. Up and out and out. Right here. Yes, you can. I know. We're in the home stretch. Last minute, which is now 40 seconds. Here we go. One up, one out. One out. Yes, team, huh? And out. Remember, you can alternate. Yes. Ha. Good. Press and tries one dumbbell or two up. This is it, team. So we get everything for a little mini set before we Finish it out. 5, 4, 3, 2, 1. You did it. Ha. Catch your breath, team. Shake it out. That is it. 10 minute quick hit. We're not gonna get more of a stretch, so please make sure you get it on your own. Giant sets. I do have some full body workouts, some full length workouts that are 25, 30, 40 minutes long. If you like this format, you'll like that. A lot of no repeat this. We got a little repetition but no repeat. Giant sets where again, often we break it up by body part or by equipment. So it is a fun way to get those sets in and make it move quickly. Breathe into that. Let's get that other side really quick again. Make sure you get some stretching on your own. Make sure you like this video. Leave me a comment, let me know if you liked it. Subscribe to the channel and of course check out the links in the description below. Would love to see you in the athletic club and make sure you download the free Body Fit by Amy app. Let's get one big deep breath in and out. You did it. That was your dumbbell. Giant sets. 10 minute quick hit workout. Great job. Everybody sat.
