Description
💪 Dumbbell Superset Six Workout | Strength, Cardio & Core | BodyFit By Amy | 26 Mins
This dumbbell superset six workout takes your entire body through six supersets — just two exercises per round, six reps each, back and forth with no structured rest. It's a little like an AMRAP: go at your own pace, count your own reps, or just follow along! Alternating lower body, upper body, and core (twice through), this one moves fast and builds before you know it.
Use whatever dumbbells you have available — go heavy if you can, light if you need more reps — modifications are provided throughout so you can work at your level!
✅ Total body: legs, glutes, back, chest, shoulders, biceps, triceps & core
✅ 6 Supersets, 6 reps each — go heavy and pace yourself like an AMRAP
✅ Alternates Lower Body → Upper Body → Core, twice through
✅ Works with dumbbells — light or heavy, one or two
✅ No structured rest — just two exercises back to back for the full round
✅ Cardio + strength + core in every superset
✅ Bonus 1-minute finisher to close it out
➡️ THE SUPERSET SIX METHOD:
Six reps of Exercise One, six reps of Exercise Two, back and forth until time's up:
🔵 2 min rounds — Squat/Deadlift, Plank Row/Chest Press, Standing Crunch/Chop, Bicep Curl/Tricep, Crunch/Climber
🔥 4 min round — Lunge/Kickstand Deadlift, right side then left side (double the time, double the exercises)
No structured rest between exercises — go at your own pace, count your own reps, or just switch when Amy switches!
➡️ WORKOUT STRUCTURE
6 Supersets + Bonus Finisher
Superset 1 (Lower Body): Squat ↔ Deadlift — 2 min
Superset 2 (Upper Body): Plank Row ↔ Chest Press — 2 min
Superset 3 (Core): Standing Crunch ↔ Standing Chop — 2 min
Superset 4 (Lower Body, Right & Left): Lunge ↔ Kickstand Deadlift — 4 min
Superset 5 (Upper Body): Standing Bicep Curl ↔ Overhead Tricep Extension — 2 min
Superset 6 (Core): Full Crunch (6) ↔ Mountain Climber (10) — 2 min
FINISHER: Side Lunge Row + Curl & Press (1 min)
➡️ TIMESTAMPS
0:00 Intro
0:29 Warm Up
3:20 Superset 1 — Squat & Deadlift
6:49 Superset 2 — Plank Row & Chest Press
9:59 Superset 3 — Standing Crunch & Chop
13:01 Superset 4 — Lunge & Kickstand Deadlift
17:50 Superset 5 — Bicep Curl & Tricep Extension
21:04 Superset 6 — Crunch & Mountain Climber
24:21 Bonus Finisher
25:50 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
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👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
#DumbbellWorkout #SupersetWorkout #BodyFitByAmy