05: MetCon AMRAP with Weights | 30 Minutes | Full Body Workout to Sculpt & Strengthen!

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your Metcon AMRAP with Weights Workout. In this workout, we're going to use weights, dumbbells, and optional kettlebells. You can use whatever you have available to you if you only have one or the other. And we're going to get both. Metcon Metabolic conditioning in an AMRAP format. AMRAP stands for as many rounds as possible, and that is at your own pace for. For your own fitness level. So we'll have a series of exercises with rep ranges in a certain amount of time. And don't worry if that sounds confusing. I'm going to talk you through it and give you lots of different options along the way. Are you ready? Let's do it. Let's start just by getting our bodies warm. You can do a little march and pump the arms. We're just going to get a little blood flowing, get the energy up, get her body's core temperature up, and then we'll get a few mobility exercises working in the movement patterns that we're going to be working in today. Let's roll those shoulders. So what we have is four quick circuits of amrap. They are five or four minutes long. And again, amrap stands for as many rounds as possible. Now, within that, we're not going to rush. We're going to keep good form and work at a speed that is good for us. Let's cross those arms right here, Big stretch, and you can do a little shift side to side as you do it, even stepping into it, if that works for you. So if you need rest, if you need to switch out your weights, if you need to take a minute to get your form, take a few seconds. That is all up to you. You don't have to get these exercises back to back to back. It's designed to do that in a way that's good for you. Certainly, if you're going heavy, you're going to need a quick second in between. We don't run a rush. We don't want to have compromise our form. Let's take it up right here. A big eye into a hinge right here. I just like that. Drive those hips to the back, right here. Up two more. Now let's take it out to a T and we'll do a little squat, right? Big stretch. T and squat. You don't have to get super low, but opening out for shoulder mobility and then sitting low. There we go. Let's roll through our back. Flat back down and round it up, just a few of these, and then we're going to take it down to the mat to get a little stretch through there. So in between each round of amrap, we're going to get about a minute or so. Hold it here, roll through the back of rest. I really want you to use that rest. Catch your breath, rest your muscles so you can go into the next one strong. But also watch the screen, because I'll explain your next few moves. Let's take it back right here. One big stretch here, opening up the hips. You can hold it there or take it down. Big reach, take it through and up right through here. So we've got that, and plus, we will also list your exercises on the screen. We're going to take that to the other side, so step up. You can push it back again. You can just hold it here, or if you want, take it here and reach through so you have the exercises. And if you just don't feel like counting reps, I totally get it. You can just switch. When I switch, you can be on the same pace as me or on your own pace, faster or slower. Bring it down to those knees. Right through here. Little stretch back into your child's pose, and then you're either coming up to all fours or you're going to come up into that plank position. Let's get the core fired up, ready to work as we get that little stretch through our back, through our shoulders. Right here. One more, and then wherever you are, walk those hands back. Give yourself a little bit of time, and slowly roll it up right here. All right, Tap it out. Reach across. Right through here. Okay, so going into that first round, it's gonna be all lower body. So that's the other thing. We're gonna have a lower body and upper body, a core. And then we'll have a little bonus round where we put some things together. All right? So they're going to be quick, but you're gonna feel it. We're going to get it done. All right? So you can just take it right here. I want you to watch me through these exercises. The first round, you can probably go with those heavier weights. I'm going to use a combination of dumbbells and kettle bells. So I'm going to have my heavy kettle bell close by and also my heavy dumbbells. Here's what we got. Watch me while you're getting ready to go. We're going to start with a curtsy lunge, alternating, so I'm crossing behind. Get low, step through. Get low, step through. If that's not right for you, you can do a little tap back or a regular lunge. Then we're going to go into a deadlift. Both of these are going to be 8 reps total deadlift, just like that. Then I'm going to switch to my kettlebell. You don't have to. You can take it to a dumbbell, but we're gonna do a little pulse and pulse, handing off, staying low in the side lunge. Then we finish body weight with a little plie jump or up on the toes. Are you ready? Let's get it done. Starting with that curtsy again, the last one can be body weight. Totally up to you. You can hang with me or you can go at your own pace with those reps. In three, in two, five minutes starts now. Here we go. So usually we get through two or three times. Again, it does not have to be. You're not in a race against me or anybody else. You're just going as many rounds as possible for you. And if you need to cut your reps by a few or in half. I know some of you have told me you've done that before because you better form. Go for it. You need to drop the weights and take something body weight. Here we go. Deadlift right here. So again, I'll cue you if you want to just switch when I switch. Otherwise, just take it. Counting your own reps. You know, try to talk a little less so you can focus on counting. Drive those hips back. And again, I'm going to switch to my kettlebell for this side lunge pulse. You can switch to just one dumbbell or two. Here we go. One minute down. Pulse. Hand it off. A little shift into the hips. Not moving through it. Right here. And then finishing with that plie jump. You can either jump it or you can come up on the toes. Here we go. Low to high power here and here. So that gives your hands a little break. Let's keep it body weight. All right, team, now we're back to the top. So again, if you need more of a breather in between, get it. Otherwise, get set. Back up. I'm going back to my curtsies. Bend your knees to pick up your weights. Here we go. And up. Breathe. Everything is eight total, counting right as one left is the other. If you need to switch weights between curtsy and deadlift or any of the others, that's okay, too. Two minutes down. Right here. Shoulders back. Core engage. Hinge. Yes, you can. Shoulders back. Drive it up. Connect with those glutes and hamstrings yes. Side lunge. Pulse. I'm switching off my kettlebell. You do you. Here we go. Pulse for two. And also just hold the weight in the center. Get set. Plie. Jump or toes. Yes. Team, three minutes down, two to go. I know that heart rate's up, so again, if you need a breather in between, go for it. Otherwise, what can you get in these last two minutes? Right here. I'm gonna see if I can get through everything at least one more time. Taking my time, focusing on form. Regular lunge works, too. That's better for you. Into your deadlift. Breathe. Stand up straight. We put this one at the top. Get that the legs, the lower body out of the way. Last minute. Right here. Can you get them in? Don't rush it. Just get what you can and breathe. Here we go. Right here. Pulse. Hand it off. Pulse. Sit deep. Not cheating it. Still getting low. Low. Breathe. Yes. Let's get it done. You got 25 seconds. Last 15 seconds, wherever you are, let's get it done. Here we go. You can either be done and breathe or finish it up for 5, 4, 3, 2, 1. Catch your breath, team. Set that to the side. Oh, man. So you feel while we get medic, Metabolic conditioning, Metcon with that, Right? Even though we were lifting heavy, making those muscles work hard, we're feeling it. Grab some more water. Cheers, y'. All. Going into this upper body, so I'm going to talk you through what we're doing, but you give yourself time to let that heart rate settle, let your muscles relax. We need that recovery. Remember, that's part of it. Cheers. The goal is not to just keep your heart rate up the entire time. That can sometimes work against us. Right? And no, we think we're burning more calories, but if we don't allow for that recovery, we keep that cortisol high, and we maybe don't have as much strength for that next set. All right, speaking of, we got upper body. The first thing we're doing is a reciprocating row, so they're going against each other with our core engaged. Watch me here. So we're here. One, two. So right and left are your reps. So you're essentially going to get 6, 16, 8 on the right, 8 on the left. Then we got bicep curls with an alternating press. There's only four of these because it looks like this one and one. Take it down. That's one. Press and press. That's two. So only four. Then we got overhead triceps for eight. You can go one Heavy dumbbell or two or one heavy kettlebell right here. Then we are down to the the mat. You got it? Right, here we go. Superman, push up. That's one. Pull, push. You can use the knees if you need to, but we are getting it done. Superman, lift, push up. If that's not right for you, you can do a bird dog and then a push up from your knees. All right, team, let's do it. Get ready for that row. Five minutes, starts now. One right and left flat back core engage. We're not twisting in our torso. We're keeping it moving. Breathe. Set those down. You probably want to go a little lighter on this one. We could probably go heavier this next time. Here we go. Up one and one. We've got four because we got two parts. Core engaged. Yes. Up. One more pull and push. Right, Take them up right here. Over your head. Two dumbbells or one. You can also always alternate with a tricep kickback if that's a better option for you than over the head. Yes. One minute. Down, down to the mat. Superman, lift for pull. Push up for push. We gotta lift up. Use your core, too. Squeeze, push, pull. You can stay in your knees, too. That works too. You can use your core to help. Yes. Team. I know. How come we did eight of these? Yes. Back to the top. I know. We're almost two minutes down. Catch your breath. Get ready for that reciprocating row. Bend your knees to get those weights. Here we go. One, one. So they're working against each or off of each other, Right? Squeeze in the back. Two minutes down. I'm gonna go to my 15s, guys. I know you've encouraged me to go heavier. Here we go. Up and down. Up. Oh, yes. Even if you do it just one set out of this round, it's worth it to see how strong you are. Right. One or two weights over, over the head for triceps. Get set. Take your time getting into it. 8. Elbows stay in. Down behind the head. Slow and controlled. Yes. Three minutes down. Let's take it to the mat. Superman. And push. Push. Here we go. Knees or toes. Slow. On your way down. Lift. This is the one that's going to get us, but you're strong. Okay, Hang with me. Yes. Ah. Back up. We are down to almost that last minute, so join me here. Reciprocating row. Back up. The top one. Yes. You can squeeze in your back muscles. Ah, yes. Can we get them all in in this last minute? Let's try it. Here we go. Back to my tens. But I'M really proud of myself for going 15s for that one. In between. And down, up. One more. All right, over the head. You got 30 seconds. What can you get in here? Slow and controlled. All the way down, all the way up. Elbows in. Yes. Burn. Oh, man. I still got 10 seconds. I can do a few, right? Hang with me here for 10. Finish strong. Ha. 3, 2, 1. Yes. Stretch it back, team. Oh, arms. I know I said I put the lower body first because I knew that was going to be a lot of high heart rate, a lot of big muscles, but we feel those arms, too. Do you feel your tries like me? I hope so. Oh, man. You guys. All right? Grab a sip of water. We got a core round coming up. I'm going to talk you through it. Cheers, y'. All. Arms are jelly. All right, we got some core coming, and then we got some lower and some upper together and some core. All right, so here's what we got. We're starting standing. You're going to do a windmill two times, but only six. So you're right in your left if you want to take it with that high windmill. Dumbbell or kettlebell, here is your windmill, so you don't have to take it high again, it's only six. You can also do it low right here. You can also use a dumbbell, which I might do because that might be a little much for my shoulder. But we got six, then we switch our sides, and six, then we take it down to the mat. Super simple. We got eight, but it's eight each side. We got hip dips. One, two. You can also do this from your knees. Then we flip on our back, and here we go. Whoo. We've got our simple bicycle. One, two. All right, I don't want you to rush it here, right? I want you to really use that core. So 8 and 8 with those 6 and 6 on your windmill. I'm gonna start low. Grab that kettlebell. Get ready. Let's get it done this time. We've got four minutes to go. Let's do it in three. Windmill, toe out. Reach it down. Here we go. Six. So remember, this is a lot of obliques, but we're also stabilizing here. Lateral flexion, rotation. Breathe. Yes. Other side. Right here. Take it down. Eight and up. Boom. Get ready. Take it down to the mat. Four minutes, remember? So on your elbows, drop those hips. Each side is one core engaged. Stay lifted. Now, if you want to, just take this to a side, knee up top, and then a standing bicycle, you can keep it all Standing. That works, too. Stay lifted. Yes. Bicycle slow and each side. One minute down. Here we go. One breathe. I know those take longer than you think. Back up onto your feet. Let's take it to that windmill. I'm going to go high, but with the dumbbell this time. Here we go. Six and six. Bring it up. Higher, low, doesn't matter, but we're getting this. Oblique, sleek. A lot of core to stabilize. A lot of shoulder mobility also all through the back of the body. One more. Switch your sides. Here we go. Bring it up. Yes, you can. Oh. Two minutes down, two to go. Back down into that plank. Here we go. Drop it. Now, remember, it's not just your knees and your hips that are moving. It's really your core that's stabilizing, but also creating the movement. Lift from the center. Think that you're not pushing through the elbows or the the toes. We're moving through the hips and the knees. Use your core best, team. Bicycle standing or not. Here we go. Twist. Yes. On your feet. We got one minute to go back to that windmill. Can we get them in? Here we go. Six each side on your windmill. Plank, dips and bicycle. Here we go. I don't know about you, but I'm feeling that core. Try to give you a good mix of one thing in the plank position. One thing standing, one thing on your back. Hopefully you're feeling it all the way through, though. Oh, man. All right, whatever you can get in these last 20 seconds. Here we go. Good form either. Either way. Boom. 10 to go. Breathe. Yes. Team, there's your core. All right, catch your breath. Up onto your feet. Those are our three. Lower, upper, and core. Now we got one quick bonus round. It is only three minutes. I want you to join me here. Here's what we've got, team. We're taking it with one kettlebell or dumbbell. We got a lunge and a press, eight total. If you'd rather just do one dumbbell or two dumbbells, you can. If you want to add the twist, you can. But you don't have to pick your pleasure. Then we got our plank row. Here's what we got. We're going to do a row 1, 2, row 1, 2, 4 times. Then we're bringing it up. We're getting set, and we got our swing or our deadlift. So if you've never done a swing, just do a deadlift for eight. If you've done a swing, prep it, power it up, let it drop. You got eight. Swing and let it release. Lunge and Press for eight. Plank. Row climber. Plank. Row climber for four, swing for eight. Bonus three minutes is all we need. Let's get it done, team. One. Dumbbell or kettlebell in three, two, one. Here we go. And up. Remember, you can pick. Maybe you want to just do the lunge, maybe you want to just do the twist and press. Either way. Yes. If you'd rather do the row up top, just keep a bent over row. Here we go team, right here. One climber. Climber. Two. And down. Here we go. Get set for that swing. Get set up. We got eight. Three, two, one. Really allow yourself time to get into and out of that swing. You don't have to rush it. Let it swing and relax. Here we go team. I know I'm going to go a little lighter on this. Here we go. Lunge. And up. Take your time. This is our true metcon. One minute down. It's about a minute and a half to go. We're almost at the halfway point. Woo. Breathe. Take it. Row climber. Right here. Pull it up. One, two. Pull it up. Up. Remember, you can be slower than me or faster than me. Doesn't matter. You do you be where you are today. Get set. Swing it it or deadlift. One last time. Team, you got less than a minute. What can you get? Yes, Breathe. I know I can feel myself wanting to rush the lunge, but I'm gonna still get low. Twist and press. 30 seconds team. Finish it out. Here we go. Good form. You can hear my voice. I am feeling that. Metcon up. Strong core, strong upper. Last time with that swing. Guys, we are at our time. But if you want to finish off that last swing with me, let's go here. If you want to be done, you can be done. That's your time. Here we go. 8. When you get done with that swing, swing and relax. Set it down and breathe. Pedal those feet. Oh man, that got me all the way up in those heart rate zones. Give yourself a break guys. That is it. I know it's a little tougher to get it in in that three minute round. Hopefully you are feeling it like me. Yes. Team. Do you feel that? I always like to remind you at the end when you're feeling that the oxygen coming through your body, the blood flowing through your body, that those are your body systems at work. You worked hard, your body is feeling it. It is thanking you for that quick stretch. Let's take those arms up. As you catch your breath. Take it over to the side. We're gonna keep the stretch pretty short because you know, I'm always trying to get you in and out, but please get some more stretching on your own both after this workout and also flexibility and mobility. Work throughout your day, throughout your week. It's not just about what we do at the end of a workout, right? We really want to focus on that mobility. I have tons of workouts for you. If you're following my workout calendar, we have them on day four. Active recovery, mobility, yoga, Pilates, lots of things to get you stretching and get that mobility while you're still moving. So you don't want to take a complete day off. You don't have to, but you can. I encourage it right here. A little stretch through that hamstring. Yes. Team, make sure you leave me a like Leave me a comment. I love hearing from you. How did you feel with this workout? I don't know about you, but my heart rate was up the whole time. This AMRAP format is really good for metcon. As I've told many of you before, most of my workouts involve some sort of metcon format. Circuit training, metabolic resistance training, high intensity resistance training where we're not necessarily jumping, but we are getting our heart rates up. But AMRAP is especially good for that. But a reminder, going at your own pace. Thank you so much for being here today. Get some more stretching on your own. Leave me a like and a comment. Don't forget to subscribe to the YouTube channel. Check us out in the Body Fit Athletic Club. All the information is below. Let's get one big deep breath in and out. You did it. That was your metcon AM wrap with weights workout. Great job everybody.