36-Minute Dumbbell Mini Band Superset Workout for Strength & Sculpting - AMPLIFY DAY 3

hey everybody I'm Amy from Body fit by Amy and  this is your dumbbell and mini band super sets workout this is a full body workout for strength  and cardio using your dumbbells and if you have it adding in a mini loop band however if you  don't have the band no big deal it's optional you can get this workout with just your dumbbells  or even just keeping it body weight of course I'm going to give you lots of different options to  work to your Fitness level are you ready Let's Do It Go ahead and

just start moving your body  you can set your bands and your weights to the side out of the way and let's just start rolling  those shoulders we're going to start with a quick Dynamic warmup then we're going to get into these  super sets so what do we mean by super sets well there's lots of different ways to do them the way  that we're going to do them today is alternating between two different exercises for three rounds  and with those rounds we are going to decrease in time let's get one shoul

der through here to  to the back and to the front a couple times so we're going to start with a 40 second round 40  seconds of work followed by 20 seconds of rest we'll do exercise one then exercise two then we  will take those same exercises for 30 seconds of work 15 seconds of rest then we'll finish  with that lightning round of only 20 seconds of work 10 seconds of rest what's going to be  fun about this is they're going to be grouped by mostly lower body upper body core so you're  working a

lot of the same muscle scrips at a time and we're going to add that band if you've got  it again the band is optional if you don't have it just keep it body weight I promise or just  keep it down um I promise let's get a little hinge here you're still going to feel it and when  you do you're really going to feel the extra burn with that band but either way we're going to  get it done let's take it flat back down and round it up with those Su sets again working the  same set of muscles we're goin

g to get the heart pumping we'll get those muscles working and then  that super set round is going to be done before you know it so you also might really be feeling  that burn and by the second or third round you want to take it to just dumbbells or just the  band that is an option as well so many options to be where you are today if you follow me for a  while you know that's what I always say this is your workout you do you so make it work for you be  challenged in a way that works for you you

let's tap those feet back opening up those hips driving  those arms up if you want you can get low with it right through [Applause] here and then let's  hold this one down you can either hold here if up is where you need to be or drop that hand  down walk that foot out reach up world's greatest stretch you can even rotate in a couple times and  breathe let's switch those legs so you can either switch from the plank or you can switch right  through here rotate through down and up right here walk

it back to that high plank little  forward and back if that's not right for you stay in those knees get a little stretch in that  child's pose core fired up and walk those hands back take your time you can get a little pedal  of your feet here stretch out through those hamstrings slowly roll up your back all right team  so getting it done with our Su sets tap and reach across starting with a little lower body so I'm  going to go ahead and show you these moves you can keep your body moving with t

his cardio warm  up and then we're going to jump right in again 40 seconds of work 20 seconds of rest Let's cross  those knees so you stay right here watch me here heavier band if you got it and heavier weights  if you got it cuz we are taking it with lower body so we're going to start with this band  right above our knees and here's what we got team we're going to take it with weighted racked  side squats so if you can rack those squats right there we're going to step to the side we're going  t

o bring it up step to the side bring it up then we're going to take it right side left side  we're going to do a little close lunge if the band rolls up that's okay but close lunge here  little lift we got 40 seconds on the right 40 seconds on the left again if you're keeping it  just dumbbell that is totally fine too if you want to have those dumbbells those weights down  below instead of racked that's okay as well but let's take it here we got 40 seconds let's  do it side squat step it in we'r

e going to alternate on this one and then we're going to  take it breathe [Music] and a little surprise guys in that last round whether or not you have  the band we're going to take the dumbbells out we're keeping it body weight so your lightning  round at least for this lower body is going to be body weight or band but we'll take the weights  away 10 seconds maybe you're like me and you're really feeling that heart rate that's what we  love about super sets to we keep it moving step out wide th

ree two one all right team I want you  to set up almost like a little kickstand lunge but you're dropping that back knee and you're  squeezing up all right little lift even if you don't have the band let's get that glute squeeze  and you're keeping your lunge close so that knee is almost parallel with that heel in three two one  take it here and lift woo balance yes so one thing that the band adds aside from that extra burn is  this balance piece right and up yes you can and reach and lift Get L

ow drive up through that  front heel and then lift the glute in the back so we get lots of quads and glutes and  hamstrings as we go down and then back leg in the front leg and then the back leg gets  the squeeze right through here let's take it to that other side now if during these intervals  you need to set your weights down give your hands a break totally fine but make sure that  you do it and you pick them back up by bending your knees right don't bend in that back let's  get set close lung

e little glute lift in three two one and squeeze take it down you do not  have to go fast I know sometimes with super sets it feels like we want to rush them CU we  know we got two more rounds but remember that 40 seconds is 40 seconds no matter what no  matter how many reps you get front leg with the control and the burn then left leg little  lift core stays engaged and breathe yes and lift and up and breathe one more and and boom catch your  breath team we're doing it all again but this time 3

0 seconds so one or two weights racked 30 seconds  side step 30 seconds here 15 seconds to breathe in between let's do it in three two one here we go  side step bring it up it's a short round and then remember after this one we're getting a break from  the weights keep the body weight or or just bad breathe and upo I know team why do we love working  lower body well I love it for a lot of reasons but one is that these muscles are so big and strong  they require a lot of energy so you're going to

get that heart rate up you're going to get that  calorie burn that metabolic conditioning relax no matter what you do all right team so close lunge  little lift 30 seconds is all we need here we go close lunge little lift try to get low and again  if your band is sliding all over the place if it's getting annoying don't worry about it you can  just take it off and [Music] breathe down and up and up yes team three two one and squeeze  one more with our weights then we put them down what a way to

start this workout I told you  it's going to be fun it going to be a burner was going to get that heart rate up close  lunge little lift let's do it lift down and lift bring it up squeeze and up breathe three two one and relax all right team set  those weights to the side this is it three rounds of 20 second usually it's two no weights band if  you want it we're going to side step squat for 20 lunge and lift for 20 lunge and lift for 20  let's get it done core engage oh man heart rate up three

two one and if you're feeling spicy of  course you can add a little jump but it's up to you I know we're tired I know we're feeling it I  want you to focus on getting those knees out even if you don't have the band five four 3 2 one  catch your breath get set right through here team it's a lunge can we get low little lift  let's do it 20 seconds down lift and I think one of the things that really helps keep yourself  that band from moving is to try to keep that nice wide stance right yes sometim

es the band just  rolls I promise it'll happen to me before this workout is done but try to keep that hip distance  apart last last one and breathe let's get it done team booty burn we should call this workout in  three two one lift down and lift [Music] lunge right through here you don't have to go fast  I know put you up balance too 5 Seconds burn yes team man feel it catch your breath all  right team so little bit of breather I want you to grab that water right now if you want you  can take t

hose heels in front as we catch your breath all right team so moving on we're going  to give those legs a little break maybe get some little ShakeOut hamstring curls if you want  or even even roll those hips all right so we're taking it with upper body we're taking two  dumbbell moves that we know our upper body pull so we got it here your row your bend over row and  then we're taking it up and you may need to switch weights in between that's what I'm going to do  and we're going to do a bicep c

url with a little squeeze out now with the band you can squeeze out  even if it's really small or if you've got more room or you don't have the band you can go all  the way out but we're coming down in between all right with our row we're going to keep it separate  we will do a little pulse at the bottom and bring them up squeeze out and down so I'm going to have  both my weights here so I can switch if I need to go a little lighter you do what's best for you  putting this band right here so yes

it's going to stop that motion as it comes up but you've got  enough space to do so so grab those weights let's hinge it here we go little squeeze out bring the  elbows up squeeze out elbows up squeeze and up now this one we're going to do the opposite when  we get to that lightning round if you have the band we're taking it away and we're going to get  full range of motion row and curl for 20 seconds squeeze so little squeeze out it's not far it's  just a little push and up push out so you fee

l the top of the shoulders you especially feel right  around the spine last three two one one and relax all right team you got 20 seconds if you want  to switch those weights bicep curls same idea you're going to take them here bend your knees to  get them we're going to come up halfway down out all the way down all right bring them here in  the center core engaged here we go up halfway down squeeze and down up halfway now even when  you're not doing this squeeze out you're keeping that tension

right so we're keeping the tension  your biceps are going to work this way no matter what right and squeeze keep it going up halfway  shoulder blades notice we're getting a lot of extra shoulders and midback upper back with this  band up and breathe three 2 one I know bend your knees to put them down shake it out all right  team we're back to that row same idea little squeeze little pull so maybe have that band a  little closer to the wrist for your row you got 30 seconds this time core is engag

ed you're still  pulling those weights towards your hips in three two one squeeze out tension bring them up squeeze  out you're keeping the tension but it's a little pulse at the the bottom squeeze and up squeeze  don't forget about that core keep everything pulled in nice and tight squeeze out and in I  know boom breathe here last one set it down yes you can team right all right we're back to the  those biceps if you want this time you can keep the Palms turned up or you can keep that hammer  c

url but let's get 30 seconds 3 2 one up halfway down squeeze out and down up very different  right because you maintain that tension which basically just means that your muscles really  never get a break which is why this is such a burner and again sh and out take it up and out  yes team three two one set them down all right guys lightning round if you have the band shake  it away we're just going row 20 seconds try to really work on that range of motion we got our  bicep curl full range of moti

on 20 seconds 20 seconds 10 in between let's do it team it's like  we're free here we go pull them up doesn't that feel good right it's like we get that little rest  at the bottom but it really makes us engage and really get that full range of motion it's good to  get both we increase what we call our time under tension with the band we stayed under tension  for longer but then we get that stretch right through here set them down 10 seconds biceps upper  pull let's take it here in three 2 2 seco

nds up and down yes you can burn I know yes core stays  engaged guess what we got a core circuit coming up right here three 2 one and relax W Team all  right Shake It Out and breathe right through here all right team so here's what we got grab  a sip of water meet me down on the mat with that band you can have your weights close by but we  don't really need them here's what we got team this is a short round we've got 40 and 40 30  and 30 we're starting with our bicycle we're here watch me we're

pulling in with one pushing  out with the other and doing that cross bicycle crunch then we roll that band up midcalf we  flip it over and you can either tap it out or you can do little plank Jacks then we go and  we do it one more time so two rounds of each is all we need so we're keeping it short 40  40 30 30 bands here if you need to modify I want you to do a little March or a bridge  taking it here hands behind the head tuck the pelvis wrap that core let's do it now from  this motion yes we'

re rotating but I want you to think about the tension even if you don't  have the band you're pulling in with the one knee you're pushing out with the other leg  so creating that tension to really create that strength in our deep core don't forget about  that little gentle lift of your pelvic floor and breathe 10 seconds seconds team  then we got that plank remember we only got two rounds of these it's  going to go fast yes you can I know breathe last one relax bring it up mid calf all  right so

if you're modifying you can just take it from the elbows and little tap out to the  side or a little tap back or tap it here or you can jump it 40 seconds 3 three 2 1 little  Jack little Jack from here I know everything is tired so I want you to really think about  tucking the pelvis and if you feel like you can't maintain that pelvic and core stability  with your jump if you feel like you're dropping then I want you to take it to just a tap  out that's totally fine or if you need to take it to

your knees and again just take one  out it's not an easy move especially after we just did those bicycles right but we got 10  10 seconds to go let's do it five 4 3 two one all right team back to here let's keep  that core working core burn now you're now you know why we only have two rounds of this  right bicycle take it slow and controlled 30 seconds only tuck that pelvis wrap that core  button up the rib cage zip it up here here we go 30 seconds again think just as much  about the push out a

s the pull in feel the difference I know it's hard on those legs  cuz those legs are tired but you got this team [Music] breathe right through here boom sh three two one yes Jam all right let's keep it at  the mid calf or between the ankles and the knees one more time with that Jack  it's only 30 seconds here we go PL out in yes breathe again I know those legs are  tired that's I know I'm feeling that too or your upper body but hang with  me for 10 more [Music] seconds 5 4 3 2 one relax stretch

it back  oh you guys this workout is a burner grab some water core on  fire I love it I hope you love it too all right team so here's  what we got we're going back up top with some lower body all right so here's what  we've got we're taking it to a little squat with a side leg lift so squat side leg lift we did  that little step out before so that band can be low or high I'm going to make it high so we  have a little bit more range of motion then we're going to keep it here we're going to do  th

at kickstand deadlift into a curtsy so you're going to do the hinge and then curtsy it low  if the band gets in your way take it off Team all right band above the knees so we got one  together just like we did before then we got right side left side let's go one dumbbell for our  first round right through here here we go sit low little lift even without the band Little lift take  it down down take it up breathe right here and up here core stays engaged Flex  that foot so you really get the outer

thigh and the hip I know I feel it too breathe three two one and relax all right team  so we got a right side left side here's what I want you to do take it right here kickstand is  a hinge so it looks similar to that lunge but we're hinging here if that's good enough for  you and you feel comfortable with that do that if you want to add that little curtsy drop go  for it otherwise just one or the other here we go curtsy or kickstand and curtsy now yes the Cur  C is going to put you even more o

f balance so if the band is bothersome take it off or just do your  kickstand I want that hinge dead lift and up right here you're going have to tell me later if you  like these super sets I generally like them because it feels like they move really quickly  but also this added band man y'all feeling the burn breathe and here shake it out we got same  thing other side and just like that other round when we get to our lightning round we're taking it  just body weight or just band right here kicks

tand it's a dead lift it's not a lunge so hinge it  forward drive the hips to the back three two one and breathe bring it up so really take your time with it again I know it feels like we got a rush but we got 40  seconds either way bring it up squeeze yes up drop it [Music] down and here last one  boom all right team so we got 30 seconds of each again you can hang out with that dumbbell  here if you want a little variety let's bring that band here squat little lift it's  going to be a little bi

t of a smaller lift but we got 30 seconds let's get it done  3 2 one squat side leg lift get low and out starts to feel like too much watch just pick  one you can just do that lift you can just be here right if you got that band you can  just do a squat yellow core engaged yes in here yes boom last one and breathe all right  team we got kickstand curtsy this time pull it back up above your knees or it off  kickstand curtsy it's only 30 seconds so if you want to just do the kickstand that  works

too right side left side hip distance apart three two one here bring it up curtsy  hinge drive it up yes breathe and here boom [Music] take it up [Music] breath last one relax  let's good same thing other side we're so close core engaged kickstand deadlift curtsy it over  in three two [Music] one and curtsy so notice I'm not going to down as low on that curtsy  because of the band and that's okay really think about that front leg doing the work drive  up through the heel and then we're crossing

over and what we're getting with the added tension of  the band here is a little inner thighs right do you feel that inner thighs you got a whole lot  of outer and glute but when we cross it over we get that band tension on the inner relax  Team all right set those weights down one more time 20 seconds 20 seconds bring it up  bring it up and then here's what we got team we're going to take it curtsy and curtsy  no deadlift 20 and 20 you can do it with or without the band I'm going to go low here

  for the side lift bring it up for the curtsy three two 20 seconds let's do it little lift Get  Low even if you don't have have your weights or if you don't have a band I want you to get down  there then press out through those knees yes you can breathe three two one let's bring it up right here  team if it rolls up don't worry about it we got curtsy and curtsy you can keep it small you don't  have to get low 20 seconds let's do it three two one right here get low boom can you get low with  it

and again feel that little push with the inner thighs see I told you it was going to happen who  cares let's do it yes you can boom three two one shake it off yeah shake it off get it out of there  grab some water to we are taking it down to the mat let's take it right through here breathe  so we're going to put that band we're coming down onto our back we're going to put the band  here we're going to go close grip press into triceps all right so we're going to get that  burn in the back of the

arms but if you don't feel comfortable with that then I want you  not to worry about it all right and if you have more than one band I want you to have it  ready above your knees because we're going to get a little extra through here all right so  we got a close grip press right here and then we're taking it who right here all right team  so it would be right here watch me here take it here you're going to keep it close keep tries  if that doesn't feel comfortable or safe to you pick which one j

ust the band or just the  dumbbells but keep that separation 3 2 1 take it up and if you want triceps you're keeping the  tension bring the elbows down close by your side right to where that band is and then up to here  yes it's going to burn I know and breathe yes team my band is going to slide and that's okay  again I don't want anybody to feel unsafe or like they're all tangled up so again this  band is totally optional three two one set your weights down by your side roll onto your  side her

e's what we got team we're doing a little clamshell lift for our obliques for our  core and if you want to add some upper we're going to pull from here that's a lot of things  but hang with me 40 and 40 3 two one lift and lift core and glutes or right here bring it up  take it down guess what this is another one of those rounds where we only have two rounds  40 and 30 you got it team so we're keeping with our upper but we're getting that extra  core as well and [Applause] breathe so we got back

we got shoulders even if you don't have  the weight if you want to take it here Zip It Up 3 two one slide it around to that other side  you can just flip right over I'm taking it here oh you guys my muscles are tired so lift and  lift either just with the oblique or if you want to add a little pull you're pulling as if you're  rowing behind your body if that's too many parts you pick your favorites here we go up and up  and down up and up and down right here and down breathe yes core stays engag

ed lifting up and [Music] through all the way in and  we are back down for a second round of this oh man it feels harder on the mat right  three two one yes Team all right one more time close press and tries all right all of our  upper body push if that doesn't feel right for you with the band just take it from here  we got 30 seconds separate it out I Know It's Tricky but do the best you can we're find what  works for you here we go up and triceps maintain that tension keep it slow and controll

ed if you  don't do the tricep overhead you're still going to get a lot of tries you're going to feel  a lot of the back of the arms just with the Press so you can keep it right there as well  up burn I told you you're going to feel that burn yes woo last one relax you guys can we do it  30 and 30 one side and then the other open it up for the clamshell do the row lift the hips or any  combination of that in three two one here we go up and up breathe 30 seconds we're jumping right  in pull it th

rough up and down down squeeze in your back either way really try to open up that  hip even though I know they're really tight and tired but you got a team even if you don't have  the band we're getting it done breathe and relax last thing team guess what no bonus move we have  burned out those muscles enough 30 seconds here then we're calling it a day we're getting that  stretch in three two one oh man see I didn't even do the clamshell so pick whatever this  like my body telling me I think my

glutes and my hips are done but let's finish it out why  Noto burn 15 seconds and this workout is done breathe squeeze little lift think about that  core in three two one you guys here's a little secret let's take that band off if you can cross  that leg over or take it down here Lean Back open up the chest press that top knee down get a good  hip stretch we're going to keep the stretch really short so I can get you out of here but want to  make sure we get a little stretch of our hips little st

retch of our shoulders really great tools  these mini bands if you don't have them I have a link Link in the description of my favorites but  you can get them anywhere they really add a lot of tension they're great to travel with you can take  them anywhere so if you don't have them they're not expensive which is nice so they're a nice tool  that doesn't cost a lot of money and doesn't take up a lot of space but if you don't have them I  hope that you still felt it all the way through I know I d

id and I want you to let me know in  the comments what did you think do you like it I know some of the things like those presses  so the curls get a little bit awkward but again we're creating more time under tension for your  muscle which is more strength more toning more sculpting more muscle endurance more calorie burn  more metabolic conditioning metabolic resistance training all those things that we love go ahead  and turn get into a little child's pose stretch your shoulders and your back

so please leave me  a comment let me know what you thought let me know leave me a like of course don't forget to  subscribe to the YouTube channel and check us out on the body fit by Amy app roll back on your  feet would love to have you join us in the bodyfit Athletic Club oh here's the secret the secret I  was going to tell you when we first started the cool down slowly roll it up take your time is that  I had a bonus move planned but guess what we went a little longer than I thought and also

I feel  like we did it guys so see sometimes sometimes we go a little easy but we still make it fun let's  get one big deep breath in thank you so much for being here with me today you did it that was your  dumbbell mini band super sets workout great job everybody