Dumbbell Superset 10 Minute Quick Hiit

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell superset. 10 minute quick hit. Because it is just 10 minutes where you're not gonna get too much of a warm up. So go ahead and just start moving your body to get the blood flowing. You can do some arm circles, you can do some little step outs and openers just to get everything moving. Here is how it is going to work. If you've done my Dumbbell Superset 6, it is a similar format, similar moves. We have two moves in a superset. So in this workout they will be muscle groups. So front, side, back, side, or opposite sides of the body. We are going to get six repetitions of each and you will just go back and forth in a two minute round. So a little bit like an amrap, a little bit like a tabata. Go ahead and grab heavy dumbbells. We're starting with a squat and a deadlift. Your squat, they can be down here or wrapped. Your deadlift, they can be here. Go ahead and join me for two minutes. Here we go. So you got six repetitions of going back and forth. In theory, we're gonna get around six sets total. Three and three. Right. Pushing through those heels, chest open and proud. And then when you hit your six, switch it to that deadlift so you can see it's all lower body. So it's a lower body superset, but we're getting front side, those quads, back side with those hamstrings. Of course, lower body work in the entire time. If you need more of a break, you take more of a break. If you want to rack them, take them here. If you don't feel like counting, you just switch when I switch, right? Don't forget about that core. Oh, harder. When they're racked up top, especially if you got those heavy ones. Good thing this is only a 10 minute workout. Here we go. One minute down, one to go. This is step four for me. Can I get it two more times? Yes, I think we can. If you want to mix it up, you can even take it to that plie squat. Six and six deadlift after this. Just going two minutes. Hinge it here and squeeze at the top. Connect with that core. Soft bend in the knees. 30 seconds to go. Breathe. Ah, yes. What can you get in these last 15? Even if it's just one or a few reps. Let's get it done. We got a breather coming. Three, two and one. Relax. All right, 30 seconds to breathe. Shake it out. Meet me on the Mat. So two options here. We're gonna take it with a row. So you can take it here and then flip over on your back into a chest press. If you want to keep it all on the mat, you can take it to a plank row or quadruped on your knees. So up to you. We got 30 seconds. We got six reps. Two minutes alternating. Here we go. So you're up again. This can be standing. You might get them quicker if you're standing. We got six total. And then flip onto your back. So remembering that the transition is part of the workout, right? That is getting that core engaged. It's requiring more energy to flip from one side to the other. Use your core. Remember, you can also do. And up and up. Slowly down. Yes. I like to have my feet up on that press. But it's up to you. If you want a little extra core, you can have them tabletop. If you want a little extra lower, you can have them bridge. Yes. One minute down, one to go. What do you got? Right through here. Find that position row up top or from the plank, squeeze in those shoulder blades. We got back side of the body with those lats and shoulders. And then we flip it to front side of the body with chest. Chest and back. 6. Yes. Remember, if you need to take your time and go slower, that is totally fine. You do you. We got about 20 seconds. Can you get them both in? Don't rush the form. We want good form. Last ten. Here we go. Notice I was almost rushing it. Three, two, one. Nice and strong. Bring it up. Quick sip of water if you need it. That's what we got, team. All right, now we are back. I'm spilling water all over the place. Let's stay down. Here's what we got. We got six Superman, and then we got six Mountain climber. If you need to keep it standing. Six standing Superman stick. Six standing Mountain climber. Let's get the core in. Three, two, one. Two minutes. Lift and lower. Lift and lower. Tight through the back squeeze and then push up to that climber. 6, 5, 4, 3, 2, 1. Slowly lower down. You can also modify by that bird dog. If going all the way down is not right for you, you can take it here. That might feel better on your back for some of us. And take it climber. 6, 5, 4. Walk it in. If you need. 2, 3, 2, 1. All the way down. Your modification again. Squeeze in the back. Squeeze. Yes, yes. And then standing climber. Six, five, four, three. One minute down, one to go. Let's keep it going. Lift you don't have to get super high. I'm super tight in my low back, so this is tough for me. So I'm doing the best I can and tightening through the muscles. Then bring it up. You can cross it if you want. 6, 5, 4, 3, 2, 1. Yes. Last 30 seconds. What do you got, team? Good form, good range of motion. And squeeze. And bring it up. Cross it. 4. Lots of core. 3, 2, 1. 10 seconds. Yes, you can. And breathe. Stretch it back, team. All right, last round. We're taking it back up top. We had our lower superset, our upper, we had our core. Now we're putting them all together. All right, so it's going to be high heart rate, but you got two minutes and then you are done. We're gonna take it to a reverse lunge. Curl and press. Lunge, curl and press. You got six. Then we are taking it. One dumbbell plie press tries. Are we ready? Let's do it. Last two minutes. Here we go. Lunge, curl, press. We have more parts, so we may not get as many sets total, and that's okay. Remember, if you need to modify especially that lunge, just tap it back. Two more. Up, up. Last one. Yes. One dumbbell or two plie press tries. Take it down. Squeeze. Elbows in. Full body on. This core is engaged as well. Just for balance. Last one, right here. Remember, transition is part of the workout. We're back to the top. Here we go. Lunge curl press. That's one. One minute down. One to go up. That's two. One more. Yes. Here we go. Finish strong. Plie press tries. Take your time getting into it. Zip up through the core at the top. This is it, team. Last 30 seconds. What can you give me to finish out this full body workout that we got done in just ten minutes? Every. Here we go. Lunge, curl, press, lunge. Ten seconds. Ah. Five, four, three, two, one. Oh. Set those weights down. Good work, everybody. Hang on. Catch your breath. That last round was a doozy, right? Feel while that works. If you like this workout and you haven't checked out my dumbbell superset. Six, full workout. We do a full workout of that 35 minutes. Stretch it out right here. Over to the side, but same concept. Two minute round. So it feels a little bit like an amrap. As many rounds as possible, you work to your level and then of course we get it feels like alternating between the two like we often do in a tabata. A little quick hamstring stretch. Of course, we're not going to do much of a stretch, so please get it on your own. Don't forget to check out all of the links in the description below of this workout. Join us in the Athletic Club if you can. Make sure you're on the email list. You get those free weekly and monthly workout calendars. And of course, if you were looking for any information about equipment, apparel, what is happening? Bodyfit by Amy Check it out. It's in the description or on my website, bodyfitbyamy.com don't forget to like and subscribe to this video. Like this video? Comment and subscribe to the YouTube channel that helps me keep making these workouts for you. Thank you so much for showing up today. That is what it's about. One big deep breath in and out. I'm Amy and that is your dumbbell. Super set 10 minute quick hit workout. Great job everybody.