Dumbbell Supersets Blast - Strength Training Intervals

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell supersets blast workout. In this workout we are using dumbbells to work the entire body working in supersets. So we're going to be going back and forth between two exercises, alternating in exercises, but going down in time throughout the circuit. Of course, I'll give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just getting our bodies warm. So with a march and pump those arms, we can take some rolls of the shoulders to the back. We're going to keep the warm up short so we can keep the workout short, but we'll get the blood flowing, get our body's core temperature up, get the energy of and then a little movement prep before we add those weights. So as you can tell behind me, I have three sets of dumbbells. My 10 pound, 15 pound and 20 pound dumbbells. Let's get a big deep breath in and out. One more, just like that. You don't have to have that many dumbbells. You can use whatever you have. Arms up in a big eye and then drive the hips back in a hinge. So straight up. Really trying to bring those arms behind the ears, but not arching the back and then pushing the hips to the back in a hinge. So getting that mobility work. So I'll be queuing you as if I think you should go heavy, medium or a little bit lighter. We have four quick circuits today. We're going to take it out to a big T right here, side lunge. So what we are getting done today, we are going to make it work with the dumbbells. And every circuit has two exercises. We're going to alternate between those two exercises. We'll go 40 seconds of work, 20 seconds of rest, then 30 seconds of work followed by 15 seconds of rest. And then we'll finish with a 20 second lightning round. One more right here, toes out, big Y with your arms and then sit here. So big stretch here. So we are getting it done in supersets. Alternating between the two exercises, I may give you a few little slight variat or things that you could try. But all in all, it's back to basics. One will be a little more back to basics. One will be a little more of a compound movement to get your heart pumping. Right through here. Let's roll those hips. So as we're doing this, we'll get through that superset circuit of the three rounds and then we're gonna put them together for a 45 second circuit or 45 second interval. Tap it back. So it's kind of like every circuit has its own little mini small bonus move where we put them together. But I think you'll have fun with it. We add a little power, it adds intensity, and then we grab some water. So keep tapping that back. If you want to go down on a lunge, you can up to you right here. And then we're gonna hold one. So you can either hold it up top, or if you can, we're gonna drop all the way down. One hand here, one hand here, reach through world's greatest stretch. So, of course, as with all my workouts, I'll give you options and I will encourage you to be where you are today. Go ahead and step it up. Same thing, other side. You can either hold or take it here. Oh, I filmed a leg workout yesterday, and, man, my legs are feeling it. We're gonna see how this one goes right through here and up and meet me down on the mat, either on those toes or on the knees. Whatever feels good for you. A little forward and back in that. A little side to side with the hips warming up through the core. And then we'll do a little rotation. So you're going to open up to here, back to center. If you want to be on the knees, you can do that too. Knees or toes. So this is. This workout is going to move quickly. I think you're gonna like it. And we'll be done before you know it. But be where you are today. So that means where you are in your fitness journey and how you're feeling today. Walk those hands back slowly. Take your time. Little stretch to the back, stretch to the legs. Slowly round it up. All right, so I'll give you options. I'll talk you through it. In between those circuits, we'll grab water. I'll talk through your next two moves. All right, so four quick circuits, two moves in each circuit that we go back and forth in supersets 3 times, 40 seconds, 30 seconds, 20 seconds. We put them together for a little finisher. We're just going to call it a finisher, not a bonus move. All right, so we're going to start with a front squat and an alternating chop. So here's what I've got, team. You can do one heavy dumbbell or you can do two heavy medium dumbbells. One will be one dumbbell, one will be two. So your front squat is here. If you can, we're gonna hold the weights right Here. Or you can rest them on your shoulders in a racked position. But if I would love for you to get them higher, just to get the core and the upper body working. If that's too much, just one dumbbell in the center, then we'll switch to one dumbbell, and it's an alternating chop. So we're gonna take it at the top, down to the side, up to the center, down to the side, up to the center. So we're getting arms, but we're especially getting those obliques and that core. All right, so front squat, one or two dumbbells. One dumbbell with your chop. All right, so let's get it done. Bring those weights up. One or two at the shoulders. Three, two, one. Here we go. We got 40 seconds. And again. You can adjust this how you need. Rack, squat might feel a little better. Front Scott will get those arms working. Sometimes I even like to make a little triangle, so it's kind of a cross between the two. If you don't feel steady with that, switch to one weight. You can also have the weights down by your side or down in front if that's better for you. But you can tell if you're doing the front squat or the rack squat, that heart rate's getting up, your arms are feeling it. And most importantly, what we love is that your core has to stabilize. So, you know, I always say every core, every exercise is a core exercise. 3, 2, 1. Set that way down. All right, team. So I like to hold it like this. You can also hold it like this. You're going up into the side. Up into the side. If you want to keep it small, you can just go hip to shoulders. Hip to shoulders. If you want to take it bigger, take it better. Bigger. In 3, 2, 1. Down by the hip and up. Hip and up. So arms and core. If you want to turn your knees and your hips, watch my feet. That gives you a little bit more. If it feels like it's bothersome to your back or your knees, turn, bring it up. And again. You can always keep it smaller, right? And up low to high. We often do chops, but we usually do right side and left side. I know lots of arms, but lots of abs. So we're getting more of that standing core. Get a lot of sneaky core today, actually. 3, 2, 1. All right, so we are back to that squat. This time, it's only 30 seconds. If you need more of a breather, take it. Otherwise, we're going to be moving quick through these supersets. The idea is we keep the heart rate up, we keep the muscles working. Front squat, 30 seconds this time. Three, two, one. Here we go. And up. Sit low and drive it up. Sit like you're sitting in a chair. So we're really aiming to get low. Give yourself a little pause at the bottom. Right. Doesn't have to be long, but we're not rushing to get out of that squat, right? And drive it up right here. Oh, I know. And breathe. Three, two, one. That's what's nice about these supersets is once we're done, we have shorter intervals as we go. All right, so same thing again. Arms and abs. We've got that chop. Alternating right and left. Here we go. Side, center, side, center. Hip to chest or hip to shoulders. You can go up, turn the hips if that's better for you, but use that core and use your arms. A little bit of power training with this one, right. Right here. Five seconds, then we're into that last round. Three, two, one. Relax. All right, team, last time through, it's only 20 seconds. Super quick. We got our squat, we got those chops. Then we put them together to finish it out. Here we go. Rack those weights, take it down, drive it up. It's only 20 here. Front squat, push up. Yes. Five seconds. One more. Good one. You can do it. Yes. Let's get that chop. All right, team, one more time. My heart's pumping. I don't know about yours. Here we go. 20 seconds. Chop and up. Side, center, low to high. Five seconds. Yes, you can. Three, two, one. Breathe. All right, team, this is our finisher. All right, so one dumbbell. I want you to have one dumbbell. We're gonna do that squat. Bring it up. Chop and chop. Then back in the center. It's the squat. Give yourself time to get set and get low in the squat. 45 seconds. Finish strong. Here we go. So, squat and up. Chop. Right, center, left, center. You don't have to go the same speed as me. Sit low. Power up. Yes. We're adding in a little press. Low and up. And here we're over. Halfway there. Get low, strong legs, lots of power. Then twist. 10 seconds. Hang with me. Last one. Chop and chop. Relax. Set that weight down. Oh, heart's pumping. I don't know about you. Grab some water. Cheers y' all into our next circuit. So that is how it's done. One, a little slower, back to basics. One where you get a couple things together, then we put them together, and the end for a finisher. All right, your next round. We've Got our deadlift. I'm going to switch to my 20s for both of these. I would encourage you to go heavy for both. Your deadlift is here. Hips to the back. Drive it up, and then we're going to take it to a plank row. So, yes, we're going to get down on the mat if you can, either toes or knees, and pull that row up one at a time. If you want to keep it up top, you can just alternate your row here. Let's get set for that deadlift. Grab your heavy weights. Shoulders back. Core engaged. Let's do it. And stand up straight. So back to basics, super functional movement. This is why we do deadlifts all the time. Right here. Stand up, connect with the core at the top. Keep those eyes out at a diagonal. Right, so looking maybe towards the front of your mat. If you're on a mat, we don't want to be looking at the tops of our legs because we might be rounding our back, but we don't want to be arching that head up. Right. Just had a question. Informed feedback in the BodyFit Athletic Club about this movement, about straining your neck. So keep your eyes out in front, but more at a diagonal, looking down. 3, 2, 1. And relax. All right, so one weight. We're going to take it here. Let's take it here. Hands up. And we're doing that row. So core engaged. Really lift from the center. You're doing your row. You can do it standing as well or on your knees. Here we go. Pull the weight towards the hip, back to center on these. I like to take my feet a little bit wider in the plank. I find that that really helps me stay stable. And then really tighten the core so you're making sure you're not moving, moving in the hips. Your core is stable, and then you pull strong from the floor. Right. It's harder for our back to pull from the floor, which is why we love this move. But again, I told you, we have a lot of sneaky core in this workout. We're not doing a ton of bicycles or crunches or things that feel like core. We got things like chop and this. You're like, amy, this feels like core. Don't try to trick us. 3, 4, 2, 1. Relax. It does feel like core, but we're also doing something else. Hopefully takes your mind off of it. All right, so back to your deadlift. If you want team, you can go to that sumo squat. Sumo deadlift. Not a squat, but drive the hips to the back. All right, so we got the same thing but same hinge motion, but toes out. Totally optional. You can keep just your regular one. Bend your knees, pick up those weights. Let's get it done. Shoulders back, core, engage. 3, 2, 1. And stand up straight. Take it down and up and up here. And feeling it in the back of the legs. But if you got those toes out, you're going to feel a little more inner. Inner hamstrings as well, which is why we love it. Last one. And here. All right, back to our row. All right, let's just keep everything the same again. You can do it standing, you can do it down on the mat, on the toes or on the knees. Let's do it. Here we go. Plank row, upper and core. So let's think of it as an upper move. Really pull with those back muscles. Bring it up and down. You don't have to rush this. All right? I like to put the weight in the center, but if you feel better holding one weight in each hand and rowing from there, you can do that as well. Five seconds. Can we get one more each side? Breathe and relax. Back up to the top. Team. I know this is a lot of up and down, but guess what? Every time we get down to the mat and back up, that is mobility training. Here we go. Grab those weights. 20 seconds. Either deadlift. You can have feet forward, toes out, but we only got 20. Let's get it done right here. Down and up. Five seconds. Three, two, one. Yes. Plank row. Let's get it done for 20. Meet me on the mat. I know. In three, two, one. Only 20. Whoo. Strong back. Think about those muscles all down your spine doing the work, right? Yes. Breathe and relax. Yes, team. All right, here's what we got. Finisher. All right, watch me here. You have two options. If you. If you're tired of the plank, or if that's not right for you, you're gonna do your deadlift. Your row, then stand up straight. All right, you can do that for 45. Still a strong move. Getting a lot done. Otherwise, deadlift to the ground. Bend those knees. Pop it back. Row and row. Pop it back in. Get set. Make sure you give yourself time to get set, get set. Pull from the floor. All right, so either of those are fine. If you're going all the way down to the floor, give yourself time to get all the way down. Bend your knees a little bit more. And then when you do your pop up, back up. Bring it in. Shoulders back. Get set. Pull from here. So a little more of bent legs on your deadlift. Let's do a team. 3, 2, 1. Here we go. 45 deadlift to the floor. Pop it back. And you can pop it back or walk it back. You don't have to do the jump. I think you guys know that. Pop it in. Get set. Strong hinge back up here. Pop it back. Right here, back in here. Stand up straight. It's harder to pull from the floor. Right up and back. And you can adjust those dumbbells however you need to. From the floor. One more. Finish it out wherever you are. That's our time, but finish it strong. 3, 2, 1. Ah, team, grab some water. Right? I know you're going to tell me in the comments if you like these finishers. Is that a fun way to close it out? Bonus move every circuit. Cheers, y'. All. Water. Guess what our next one is down on the mat. All right, so I'm gonna start with my 15s. I don't know if I can do them the whole time, but I'm gonna try. Here's what we've got. We're down on the mat the whole time. You can do a bench too. 2. But our second move is in that plank position, so you may just find it easier on the floor. Chest fly into triceps. All right, so we get upper body push. Lots of triceps, lots of upper chest shoulders. So we do that from our back. Then we're flipping right over and we've got our either our knee cross or our mountain climber. Okay. Up to you. So again, I'm going to start with these. I may have to switch to my 1010s, but I'm gonna try, which is what I always want you to do. Just try it. All right. Chest fly into tries. If you'd rather keep it standing or seated, you can come here and go overhead tries. Otherwise, join me down on the mat. Remember, your fly is like you're hugging a tree or hugging a beach ball. Then shift those arms back. Triceps here. Are we ready? 3, 2, 1. Let's go for it. Strong. And here. Extend it up. Maybe because there's two different exercises, I'll be able to do my 15s. The whole time. I've been trying to really challenge myself on biceps and triceps. I get really comfortable using my tens all the time, which is fine. Still challenging. I still felt it. But because I have these weights, I'm Amy to go heavier. Oh. Even though you're gonna see me struggling, that's okay. Cuz that is part of the process. If I start to lose my form, which I might be Right here. Then I'm gonna switch to the lighter. Oh. And relax. All right, team, set those weights down. Turn it over. If you're not doing the climber, you can just do a bird dog or you can do a standing climber stand. Bring those knees down to the chest. Otherwise you can do knee cross, or you can run it for a climber. Up to you. 3, 2, 1. So you can just tap them across, keeping in that strong plank position. I know. Again, sneaky core, but not really. This one is core and cardio, but you don't have to overdo it. You don't have to run this one. Maybe that's not where you are right now, cuz, you know, we have three rounds and those arms are tired. We just did that plank row. I know. That was me stopping so I could talk, but giving myself a little break so I could keep talking. Again, one more. Back to basics. Fly and try. And then a little more intensity here. Ten seconds to go. Yes. Three, two, one. On our backs. All right. I'm gonna switch to my tension just because I could feel it. But I'm proud of myself and I'm gonna say it. I'm encouraging you guys to say it too. Be proud of yourself for the work that you're doing today, no matter what it looks like. All right, second time through.30 seconds. Fly and try. Core engage. Here we go. Out wide. Hug a tree. Shift them back here to here with these triceps. This is another question that came up in the athletic club. If you're feeling like you can only go down a little bit, I'd rather you go a little lighter and get all the way down by those ears if you can. More range of motion. Maybe you want to do one set heavy like I did, and then switch it down. But range of motion and form, that's really what we want. Last one, and relax. Back to your climber again. Anytime we move front to back, that is mobility training. Mobility in action. We have to do that. Getting out of bed, getting down off the floor. Let's do it. 30 seconds, climber. Here we go. Keeping the core lifted. I know what we're thinking about is those arms are tired, so I want you to think about that core. Tuck the pelvis. Even as we're moving through, everything is tight. Lift up on that pelvic floor. We've got 10 seconds. You can always take it down to here. Yes. Three, two, one, you guys. So you get here to here. All right, one more time. 20 seconds. Right here. Bring it up. Here we go. Fly and try. Yes, you can. Up here to here. Yes. And that's your work. Flip it over. Last time, mountain climber. We do have a finisher, but we're gonna make it a little different. All right, so join me here. Strong arms. I know they're tired, but think about that core. Bring the knees in. 20 seconds only. 3, 2, 1. Try to pick up your intensity on this. Your finisher is not going to have a mountain climber. I'm going to tell you right now. So go. Go for it. You got 10 more seconds. Intensity, core, getting those knees across, even if you're tapping, I want you to think about lifting in the center for three, for two, for one. And relax. All right, team, I'll be honest. When I first thought of this, I thought, how are we going to put those two together? I guess we have to do a mountain climber and a plank press. Down, down, up, up. But my other option. Option, which we're gonna go for, is we're gonna do the equivalent of a mountain climber on our back, which would be that bicycle while we get our flies and our tries. All right, so more muscle work, but giving your wrist a break from that plank. Giving your core more of the work, but less of the intensity for heart rate. All right, but don't worry, we're gonna make up for it in that last circuit. All right, thank you, Amy, for making this harder on our muscles but easier on our heart rate and our wrist. All right, so slow bicycle. You can also do a march. Here we go. Fly and try. So I'm gonna go slow so I can go one and then the other. But you certainly can if you can get the rhythm. Take it here for me, it works better to do the fly and then the try one leg at a time. You got four, 45 seconds. And we're over halfway there. No, we're right halfway there. Don't look at the clock. Just keep going. So core burn, upper burn, break from the plank. Yes. Keep it moving for three, for two, for one. Finish it out wherever you are and relax. Oh, man. You guys hang out there. Stretch those arms. I know our legs gotta break, but those arms and abs, we're working hard. All right, team, grab some water. We got one more round. Doing great. Proud of you. Sweating. Here we go. All right, team, here's what we got. We're gonna take it to a side, a curtsy lunge. We're alternating cross behind, get low, cross behind, get low. Then we're going to take it to a bicep curl and a Press. You can do Arnold press, in and out, or you can do hammer. I'll probably do both. All in different circuits, different sets. All right, if the curtsy lunge is not right for you, just tap it back or take it to a regular lunge. I'm going to try to have my 15s this whole time. Let's do it. Curtsy lunge, alternating. Here we go. Drop it low, press out of that hip. And honestly, you guys ask me all the time about modifications for lunges. Maybe the curtsy doesn't feel good for your knee. A regular lunge, a side lunge, a step up, any squat, any that. We love this lunge movement pattern because we do it in life, right? But working that lower body, anything that's compound movement, getting a lot of things working together is a great option. Step ups are great because you're getting the same movement pattern, but it might feel a little easier on that back knee. Five seconds. Let's get one more to make it even for me. There we go. All right, team, so curl and press. I'm gonna aim to keep these 15s again, same deal as my tries. I'm gonna go curl, press, in and down. All right, join me here. Core engaged. 3, 2, 1. Up and up, down and down. Strong arms. Upper pull, upper push. Keeping the core engaged. So sneaky, core. Especially as we go over our head. You want to stabilize, not arch that back. If you feel like you are, stagger here. Halfway. Here we go. You can always also alternate. One at a time. Five seconds. Oh, yes. And relax. All right, Give your hands a break if you need it. We're back to that curtsy lunge. We're gonna get low, tap to center. Get low, tap to center. All right, 30 seconds this time. Last round, last circuit. In 3, 2, 1. 30. Drop it low. And here. Drive up out of that hip. So we got a lot of outer thigh here, a lot of inner thigh as we come up to stand. Outer thigh push, inner thigh lift. Yes. And breathe. Bring it up. Five seconds. Can you get one more each side? Make it even for you if you're counting. And relax. All right, team, curl and press. This time I'm gonna go with my hammer in, up, in and down. 30 seconds, only for three, two, one. Up, up, down and down. Right here. Yes. Here we go. Keeping it moving. Five seconds. Three, two, what? All right, team, catch your breath. 20 seconds only. Curtsy and curtsy. Curl and press. We'll finish by putting them together. Here we go. It's only 20 curtsy. Can you stay low with it. Stay down there. Curtsy, low, squat. Up to you. You can come up in between two, but you only got 10 seconds. Can we get the those legs working? Oh, mine are feeling it, yes. Last one. And breathe. Get ready. Curl and press. Whatever that is for you. Hammer, press, Arnold, press. Hammer grip, regular grip. 3. Catch your breath. 2, 1. Up, up, down and down. Right here and here. 3, 2, 1. And relax. All right, team, catch your breath, shake it out. Those are your four circuits. We got one more finisher, and we're gonna make this our bonus move. All right? We're not gonna have a bonus move after this. This is your bonus move, which means we're gonna up it from 45. We're gonna take it. 60 seconds. Here's what we got. You can do curl or clean. Your clean is adding a little power. Then curtsy and press. Curl or clean? Curtsy with them racked and press. If you want to do just one part of that, that's okay. 260 seconds, then we are cooling it down. Push hard, team, you've worked hard this far. Let's get it done. Three, two, one. Curler, clean, curtsy. Push it up with power. Here we go. I'm gonna do a little push press, right? Because I need it for these 15s. Push, press. You just get a little power up to you. Oh, let's see. I'm gonna aim for these 15s, the whole thing. Time. You can also do one at a time. I'm not sure that's much easier. Halfway there. Here we go. Get low, press up. Push, press. 15 seconds, right here. Hot. Yes, team. Here we go. One more curtsy. Three, two, one. You did it. Set them down. Catch your breath. Oh, right. I know. I feel it, too. Stretch those arms to the back. A little active recovery as we go. Yes, team, we did it. You did it. Roll those shoulders. How is that heart rate? Mine is way up there. You guys, that is what supersets do. That's how we get it done in 30 minutes. Just over 30 minutes. Stretch out on the inside. I know many of us are here because we're on a time crunch, right? So we're getting it done. We're going to do just a minute or two. Is stretching not much. So if you need more stretching, please get it on your own. And we all need more stretching, so please get it on your own. You can get it right after this. You can get it throughout your day, throughout your week. We want flexibility and mobility training to be cumulative, right? Not just right after our workout. We want it all adding up throughout our weeks and our months. Little hamstrings training. Stretch from here to grab onto the wall if you need to. Yes, team. It's hard because we're working hard. It was challenging because we showed up to challenge ourselves. You did it. I'm so proud of you. Thank you for being here again. Get some more stretching on your own. Make sure that you leave me a comment. Leave me a like, subscribe to the channel so I can keep making these workouts for you. And please, spread the word. Tell people that you enjoy these workouts or that you at least get them done fast and you feel better after. You don't have to enjoy every second, but spread the word so we can keep doing this together. Thank you so much for being here today. I'm so proud of you for showing up with me, for working hard. Supersets are not easy, but we got it done. Let's get one big, deep breath in and out. You did it. That was your dumbbell supersets blast workout. Great job, everybody.