21: Sweat & Sculpt Supersets Workout | Full Body Strength + Cardio with Dumbbells & Kettlebells

🔥 Sweat & Sculpt Supersets Workout | Full Body Strength + Cardio | Dumbbells & Kettlebells | BodyFit By Amy

This full body supersets workout pairs one back-to-basics strength exercise with one higher-intensity compound move in every superset — so you’re building muscle AND getting your heart pumping at the same time. Three quick circuits, each with a kettlebell swing finisher, and a bonus swing to close it all out!

Core is sneaked into EVERY exercise — even the strength moves — so you’re never just doing one thing at a time!

✅ Total body: legs, glutes, hips, back, shoulders, chest, biceps & triceps
✅ Superset format: back-to-basics strength + high-intensity compound move
✅ Core sneaked into every exercise
✅ 40-30-20 descending intervals — intensity builds every round
✅ Dumbbells & kettlebells (use what you have!)
✅ Bench optional — full floor modifications provided
✅ Kettlebell swing finisher at the end of every circuit
✅ All fitness levels — modifications throughout

➡️ HOW THE SUPERSETS WORK:
Each superset pairs TWO exercises:
💪 STRENGTH MOVE — back to basics, go heavy, focus on form
⚡ COMPOUND MOVE — adds power, intensity, and cardio to keep that heart rate up

The result? You build real strength AND sweat — at the same time — without having to do two separate workouts!

➡️ WORKOUT STRUCTURE
3 Circuits + Bonus Swing Finisher

Circuit 1 — Lower Body Power + Upper Back:
Lunge + Push Press (right & left) ↔ Plank Row
Deadlift (40 sec) → Kettlebell Swing (30 sec)

Circuit 2 — Side Lunge Core Twist + Chest Press:
Side Lunge + Knee Drive + Twist (right & left) ↔ Flat Chest Press (tabletop core)
Kettlebell Swing (30 sec)

Circuit 3 — Bicep Squat + Lying Triceps:
Bicep Curl + Squat Hold (dumbbell or kettlebell) ↔ Lying Tricep Extension + Leg Lower
Clean Squat (20 sec) → Tricep Press with Scissors (20 sec)
Bonus Kettlebell Swing (30 sec)

➡️ TIMESTAMPS
0:00 Intro
0:00 Warm Up
0:00 Circuit 1 — Lunge Press & Plank Row Superset
0:00 Deadlift & Swing
0:00 Circuit 2 — Side Lunge Twist & Chest Press Superset
0:00 Swing
0:00 Circuit 3 — Bicep Squat & Tricep Superset
0:00 Bonus Swing Finisher
0:00 Cool Down & Stretch

➡️ MORE WORKOUTS YOU’LL LOVE
💪 Push & Pull Supersets: https://youtu.be/_R0YytL0HjM
🦵 Legs & Abs Supersets: https://youtu.be/Qm9dp0RoRR0
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E

🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C

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🛍️ 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

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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.

#SupersetWorkout #FullBodyWorkout #BodyFitByAmy

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