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Dumbbell Superset Burn Workout

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hey everybody i’m amy from body fit by amy and this is your dumbbell superset burn workout so in this workout we will use a set of dumbbells to work the entire body for strength and cardio getting an extra burn by working in supersets so stacking our exercises back to back today working in muscle groups lower upper and then core of course we’ll get some mobility and cardio in between and i will give you lots of different options so listen to your body and work to your level don’t forget to subscribe to my youtube channel so i can keep making free workouts for you here on youtube and we can grow the body fit community all you need for this workout is a set of dumbbells and a mat i will be working between my 10 and 12 pound dumbbells today are you ready let’s do it [Music] okay so we’re going to start with a quick warm-up we will keep it pretty short you can march or you can jog and let’s get some rolls through the shoulders and the arms of course if you need more of a warm-up or a longer cooldown get it on your own and you can check out my extended warm-up and extended cooldown videos if you need some options let’s alternate one at a time and remember if you showed up today you are already successful so don’t worry showing up and moving our body is the name of the game that is all that i care about is that you are here and you are moving i want you to do things safely and effectively and work in a way that works for you so as i always say be where you are today challenge yourself push yourself but you do you don’t worry about what i’m doing or anybody else as long as you are being challenged and you you’re moving your body that is what matters i will give you lots of different options to choose from depending on your fitness level and where you are today right go ahead and inch worm it out you can take it down you can reach it up or if you’re able add that little inch worm out inchworm back we get the core fired up and ready to go and breathe let’s get one more knit here walk it back all the way up flat back down one more right here hold it roll those shoulders forward as you press out gently breathe walk them in round it up tap and reach across all right so we got superset burn with our dumbbells today if you don’t have dumbos you can use a kettlebell you can use soup cans water bottles whatever you got as long as you’re moving we have three quick circuits guys it will not take very long i think you will like this format because it’s gonna go fast we’re gonna have our lower body circuit with three exercises our upper body with three exercises and then our core right so it is gonna move quick we’re gonna be in and out today and in these super sets we’re gonna make those muscles work hard so if you’ve done my super set burn with weights you know this format we’ve got 20 second rounds of each so one minute per exercise and let’s bring those elbows down here so we have a regular just regular rep set for 20 we’re going to slow it down for 20 and then we’re going to take it to some pulses and finish with the hold so it’s going to burn by the end but you’re going to like it and then you get a quick breather before we move on to the next in between our circuits of lower upper and core we’ll get some cardio mobility and of course that’ll be a time to grab some water and a time that i’ll explain your next circuit so in and out we will get it done fast i think you’re gonna like it a few things with especially the lower body we’ll have some right side left side but again it’s going to move quick all right so you take it back to those hamstring curls you can step it you can jump it you can take these hands high watch me we’re going to start just with a transverse lunge so that transverse is stepping on the diagonal i’m going to keep my weights here but they can be here or wrapped up on the diagonal toes out plie step it in when we get to our slow set we’re going to keep it regular plie we’re going to go slow we’re going to slide it in so we’ll keep it forward if you want to keep it forward the whole time you can then we’ll pulse at the end then we will get some holds all right grab those weights you got 20 seconds transverse here we go step it out bring it in drop it low bring it in again your weights can be low if you want to keep them here sometimes that helps you get a little lower or you can rack them that works too on the diagonal stepping three two one take it center watch me or i’m gonna go slow i’m gonna slide it in slow slide it in dropping it down for two pull those heels in drop it down pull them in right low yes one more and then hold it center hold it stationary we’re just gonna pulse pulse down i want you to think about pulsing towards the ground instead of pulsing halfway up think pulsing halfway down then we’re gonna hold it here for five four three two breathe if you want to drop those weights down you can you got 30 seconds you can jog it out shake it out this is where you catch your breath you give your hands a break and i talk you through your next one we’re going to go side lunge into a curtsy we’re going to keep it all on one side then we’ll go slow we’ll go slow then we’ll pulse 20 into the side pulls 20 into the left then we’ll jump into the other side i’m going to talk you through it don’t worry grab those weights ready here we go side lunge down step through down step through so you’re sitting deep if you need to keep that curtsy lunge a little higher that’s always an option as long as you’re shifting your weight one hip to the other right shift it here last one slow it down a little slower so down two up for two take it back down we won’t get very many on this one and that’s okay down and up down and up one more good let’s get it in and then 20 seconds pulse it here pulse into that hip really think to the side and get low breathe we’re gonna hold it here hold though three two one cross it curtsy pulse it here for twenty yes get low pulse that knee down to the ground and pulse into that hip cool right keep breathing push into the heel hold it here five four three two one shake it out you got ten seconds to breathe let’s do all of that on the other side i know team we can do it roll those shoulders back here we go so regular take it to curtsy remember if at any point you need to take this body weight if your hands just need to break i’m hoping that you’re able to go heavy on these because we’re keeping it with just lower body but if you need to that’s always an option slow it down down for two up four two get low down drop the knee good down push up and through can we get one more all the way through you may have to pick up your pace just a bit take it here 20 seconds pulse it here pulse into the hip right yes and breathe keep shifting that weight keep getting low hold five four three two take it curtsy pulse it down i know so the nice thing about this one is we’re shifting one leg to the other right so hopefully you’re feeling it all the way through but you get little mini breathers right keep pulsing that knee down push into the heel into that hip hold five four three two and breathe drop it down shake it out you got 30 seconds to breathe watch me this is your last one with your lower body we’re actually gonna start with some swings so if you’ve never done a swing before you’re not comfortable you can keep it with the deadlift but if you can dumbbell swing we’re gonna power it back when we get through 20 we’re gonna give ourselves a second we’re gonna adjust we’re gonna go slow deadlift down for two up for two and then we get 20 seconds of a pulse and hold either staggered or off the ground it’s very small and then 20 seconds other leg here we go prep that swing power it up for 20. if you’d rather do one swing in the middle with those dumbbells that’s an option too breathe five four three two i want you to swing and relax don’t worry about the time and then down for two up for two take it down for two more important that we’re able to stop that swing carefully and that we really get set up for this deadlift shoulders back back flat slight bend in the knees one more one foot forward watch me we’re going to do a little pulse halfway down and up weight is in that front heel if you want to take that leg off the ground it’s a really small here to here hold it here five four three two switch your legs here we go so it’s a little pulse really small careful on your back weight in the hamstring and glute push into the heel small motion front leg doing the work hold it five four three two one shake it out weights out of the way a little stretch in those hamstrings all right team catch your breath quick sip of water we got some cardio mobility to get it going i want you to lunge and reach or lunge reach so we stretch out those hips and hip flexors here to here join me here if you want to jump it to get a little extra cardio you can otherwise just keep it going and breathe and breathe while you’re doing that lunge and reach i’m going to talk you through your upper body right we’re going to get through this fast alright so we’re going to go with the plank we’re going to sneak in a little core if you want you can take it to that plank row so we’re alternating for 20. we’re gonna go up slow for 20. we’re going to pulse and hold 20 on one side 20 on the other side if you’d rather be on your knees you can or you can do all of that from a standing position it’s up to you then we’re taking it to a bicep curl and press then we’ll slow it down then we’ll do some pulses and holds in the biceps pulse and holds in the press then we’re gonna take it down for a chest press we’re going in and out i’m going to talk you through that once we are there go ahead grab those weights you can be standing row or you can be on your knees or on your toes starting with our alternating zip up that core ready 20 seconds here we go so here you’re gonna get a little weight shift with the dumbbell right in the center and that’s okay again you can be knees or knees we’re just trying not to twist too much but you are gonna shift a little bit side to side and that’s your core working harder so that’s intentional good slow it down right here up for two down and center up for two down center keep it going yes keep that core lifted and engaged one more each way and then we’re gonna pulse it 20 on one side pulse stay center with that core if you need to drop to the knees that’s an option too but if you can keep it up i know it’s making that core work harder hold five four three two switch it here we go pulse it again keeping those hips square keeping that core pulled up and in you need to drop to the knees you can but otherwise keep it going let’s hold that elbow up five four three two breathe yes take it up so we’re gonna grab those dumbbells you got a second to breathe about 30 seconds we’re going into that curl and that press you can keep it just regular you can keep it hammer whatever is good for you roll those shoulders back let’s tap it out and since we got a little extra time you want to stretch it out here through that back yes whoo alright breathe grab those weights get ready curl and press zip up in the core here we go curl press down and down or hammer curl and press or you can do what i did alternate in between so a hammer a regular and then hammer right there we go [Music] and let’s take it up for two up for two down for two down hammer up nice and slow increasing our time under tension up up down and down we’re gonna pulse it so in the halfway point not pulsing here close it halfway right you want to turn it and then hold it center five four three two core engage we’re up pulse you can be here or bring them in pulse i know it’s burning especially after those rows but you can do it finish it strong hold it halfway five in a way that’s still challenging for you not here two one relax right yes all right team so go ahead and bring it down you can probably go to those heavier weights again we’re going to chest press watch me first chest press turn them in close grip press so we get those extra triceps all right core is engaged if you want to add a bridge to it or if you want to have the feet up in tabletop that’s an option bridge will get that pressure off of the center keep the up the lower body engaged this or this is going to keep the core engaged so it is up to you one press up regular bring those elbows in we got 20 seconds here we go so up and in turn those elbows in straight up elbows out so we get that little shoulder movement at the bottom up again if you’d rather be here and out yes all right team so take it up slow for two down slow turn them in slow and here turn them out slow yes and in good and out good let’s finish it in and then you’re gonna pulse it here so pulse up squeeze with the glutes or with that core whatever feels good for you hold it halfway five four three two bring them in pulse it at the halfway point make sure it’s still challenging for you that you’re not cheating at the bottom or at the top right keep those elbows in to keep the tries working hard breathe yes hold it five four three 2 relax stretch that out alright team before we come into our last one with our core watch me here you’re either on your knees big stretch or you’re in that plank here we go take it here breathe take it here cardio mobility if you’d rather jump it dig it up and breathe we got one last core circuit it’s gonna go fast hopefully you’re feeling it all all the way through one more each way last one and relax all right team we’re taking it down if you need to modify pre early post dr we’re going to hold everything up top and then we’re going to take our plank into my knees so we’re going to do a dead bug here we’re going to hold one side for our pulses one side for our pulses so you’re keeping it standing everybody else join me here dead bug 20 seconds out and this is a great exercise so even if you are early postpartum or healing and dices recti great progressive exercise but if it feels like too much keep it standing but if you are pregnant second or third trimester stay standing right uh oops guys went a little over that’s okay we’re gonna hold it here push or elbow back and forward so think of this it’s gonna be a little different here but think of this as your down for two up for two breathe right [Music] good push that hand into the leg leg into the hand switch sides reach 20 here yes good keep it going deep core i know we got a lot of core with that row too right breathe yes if you’re standing just keep those going we’re gonna hold for 10. push the legs into the hands handsomes of the legs curl everything up and then our last chin we’re gonna hold it out here hollow hold pull that deep core in hold five four three two and breathe yes last thing guys let’s get it done all right so we’re coming into our elbows we’re gonna hold the plank you’re gonna stay on your knees pre early post dr and you’re gonna do push it up to bird dog you’re just gonna stay here the whole time all right everybody else join me here we’re going to start in the plank we’re going to add on lift up in the center pull it up last thing here we go hold it here again bird dog from the elbows or from the hands keep it here lift in the center everything is pulling up we’re gonna go through several different little variations just to keep it interesting here at the end breathe drop the knees slow and up so think down for two up for two down for two up for two breathe let’s take it side and up side so we get really get the obliques keep with that bird dog if you’re modifying then take it forward and back forward and back hold it here for ten keep lifting four three two relax stretch it back oh man good work team little stretch to the side i know i’m sweating i don’t know about you so stay up on those knees if you can so we stretch out those hip flexors reach it up take it here you did it we’re gonna keep it just at that no bonus move keeping this workout short for you take those hands behind let’s put one foot up if this is comfortable for you if you need to come up off the knee that works as well breathe leaning in hands forward and breathe and bring it up that is it guys so superset burn keeping it short keeping it simple check out the with weights for a longer version of this with dumbbells and kettlebells or whatever you got bring it here roll back onto your feet pedal those feet right here ah let your head and neck relax slowly roll it up reach it here grab behind nice work team let’s get one little hamstring stretch of course don’t forget to like this video let me know if you like this format in the comments and subscribe to my channel when you subscribe i can keep making videos for you turn on the notifications hit that little bell so you always know when something new is released or live workouts are coming up or new challenges speaking of challenges check us out and the body fit athletic club link in the description below nutrition plan monthly challenges weekly and monthly workout calendars and of course support and access to me to vivian our body fit dietitian and to other body fitters check that out as well as the other link to find everything on my website you got nutrition guide ebooks programs and apparel check it out thank you so much for joining me today for moving with me one big deep breath in and out you did it that was your dumbbell super set burn workout great job [Music] everybody


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Dumbbell Superset Burn Workout
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