08: Full Body Dumbbell MetCon | 30 Minutes | Metabolic Conditioning Workout

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your full body dumbbell Metcon workout. In this workout, we are using your dumbbells to get a total body workout for strength and cardio as well as metabolic conditioning. That means that we're going to keep your heart rate up the entire time. But 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. Let's go ahead and start. Just getting our bodies warm. You can march, jog, whatever you need to do ahead and get your body moving. We can roll those shoulders. Our goal here is to get our body's core temperature up. Our muscles work better when they are warm. So we want to get warm. We want to get the blood flowing, and of course, we want to get moving in those movement patterns that we're going to be adding weight to, adding load, right? So we want to move our body first with just our body weight, get that mobility, get everything going, and then we will add the weights. I have three sets of weights with me today. My 15s, tens and fives, probably. I'll stick with my 15s and my tens. I'll tell you as we go. If you need to go a little heavier, a little lighter, you use what's best for you and everything about this workout. I'm going to remind you to be where you are today. That means it's your workout. You do you work to your fitness level. I want you to be challenged, but in a way that is good for you. Let's take it with our eyes, wise and T's. So arms up for I. Then we'll take it out for a Y, then a T. Big stretch right through here. Trying to bring those arms behind your head just a bit. Not arching the back, but really challenging that mobility for upper body and our shoulders that generally get pretty tight. If you want, you can add a little hinge to it. I and Y and T. Let's get one more. We got I, why and T. As those arms are out, let's take it flat back down and round it up. Right through here. Flat and up. Yes. Rolling through the back. There we go. And hold it down right here. Nice deep squat. Roll those shoulders. Yes. So what we got, team? I think you're gonna like it. We only have one circuit that we repeat three times. Let's take it right here. Hands right on top of your legs. Standing. Cat, Cow. We're getting ready to walk it back into a high plank if that's not right for you. You can take it to your knees or you can just lunge it back. So you can be here to here, or we're gonna walk it back and walk it in, bring it all the way up. Join me at your own pace. This is really going to get the core fired up and ready to go. It's going to get you more of that hip opener. It's going to warm up through your back and so up to you again. You can use your knees if you need to. So one circuit, several moves. Upper, lower, and core. Not very long. But Our first round, 40 seconds. Our second round, 30 seconds. Our last round is only 20 seconds. And each time, let's take it right here. Step one foot back if you can. You can drop the knee, reach up. Each circuit, as we decrease the time, we're going to increase the intensity. We're going to add on a little bit. Now, of course, you don't have to add on. It's totally up to you. Switch your legs right through here. Other side. You can always keep it back to basis, which is what we're going to do in our very first round. Or you can add on for some intensity. Our goal this month, slowly roll it up. Is to really push our limits. But again, pushing our limits in a way that's good for you. You. So the way we're working in these longer circuits, we're going to keep that heart rate up. That's where that metabolic conditioning comes in. Often we're talking about metabolic resistance training, as in we're getting our cardio when we're getting our strength. You know, that's how I roll anyway. But sometimes we even put it into the title. Let's take it right up here. All right, team, so I'm going to give you options. You can always keep it back to basics, or you can also take things body weight, if you prefer not to have the weight. Right through here. Stretch it. All right, team, so go ahead, grab some water. If you need it, I'm gonna be here talking you through it, coaching you through it. All right, I want you to grab some heavy dumbbells to start. Here's what we got, team. We're starting with just an alternating side lunge. Now you have a couple of options. You can either step out. That's what I'm doing. Or you can keep it stationary. You can just shift your weight right through here. That's your first move. Our second move, I'm going to go ahead and show you, but I'll talk you through it when we're there is a gorilla row. That means if you can, we're going to get really low and row from there. If that's not right for you, you can just take it here. All right, so starting with that side lunge, we'll have 40 seconds of work, followed by 20 seconds of rest. Let's take it. 3, 2, 1. Step out. Shift your weight. Push up out of it. Try to go heavy with this one. These muscles are strong, those lower body muscles and our bigger muscles in our upper body, our push and pull muscles, back, chest, those tend to be stronger. So challenge yourself again in a way that's good for you. Watch me here. You're driving the hips to the back as you shift the weight. So you're actually shifting your weight to the side again. If you need to keep it stationary, you can breathe right through here. We got three, two, one, relax. You can set those weights down again. Your gorilla row just means we're getting it from the ground. So if you have that mobility, we're here. You're pulling from the ground one and then the other. If you want to keep them together, you can do that as well. Core engaged. Get low. Three, two, one. Right through here. Notice we're getting a hip opener. We're obviously keeping that lower body working as well. If you'd rather pull them both from the ground, you can do that as well. Right? Feeling it. So, again, the good news is, each time we go to a new round, we're going to switch to less time but also less rest. Pull them in again if you need to. You can be here. Just stay low. Squeeze, squeeze. Five, four, three, two, one. Join me down on the mat with one weight. Now you can be on your knees. If you need to modify, you're here. Pull it through if you can. We're all the way up. We're pulling that weight through. Yes, you're going to move a little bit, but we're trying to keep everything wrapped with that core tight in your legs. In 3, 2, 1. Now, if you're new to fitness, I know we're moving pretty quickly, and again, these are longer circuits, so, of course, if you need more of a breather, take it. If you need to adjust, take it down to your knees. Or maybe you just want to take it body weight, you do you. I'm always reminding you of this in all my workouts, but especially this time of year, because I know sometimes we jump in, we're really excited, and sometimes it's too much too fast. So really take your time. You can Hit pause if you need to. You can take a longer break if you need to. 5, 4, 3, 2, 1. Relax. Bring it up. Top team. All right, now we're going to a kickstand deadlift. Watch me here. You got your foot here. Kickstand. We're hip distance apart. Weights are here. You're gonna hinge. Drive the hips to the back. Push up out of it. We got our right side and then our left side again. You can probably still go heavy. Let's get it done. Core engaged. Shoulders back. Three, two, one. So you're gonna hinge. Drive it up. Looks like this. So your hinge, your hips are driving to the back. Soft bend in the knees. Right, we're here. Shoulders pulled back, trying not to let them round. Right. Keep them pulled back. Eyes up and in front of you. Push out of that heel. You don't have to go down as far as I am. Just about mid calf, mid shin works. We're getting the back of the legs. 5, 4, 3, 2, 1. If you need a break, set those hands down or set those weights down. Otherwise, get set for that other one. Wrap that core, shoulders back. Grab those weights. Same thing. Other side. That's where we get to slow it down. Catch your breath. But still. Again, trying to go heavy. I guess I've told you that with all of these moves, right? Take it down and bring it up. Here we go. And up right to through here. Hinge hips to the back. Weights close to the front of the leg. I love this kickstand because it's a good way to isolate one side of your deadlift. But you have the balance. You don't have to go full single leg, right? 5, 4, 3, 2, 1. Set those weights down. Next we got a bicep curl into a shoulder press. You can take it nice and slow. I'm gonna go with something a little lighter. I'm gonna go with my tens. You do you. We're curling up to the center. Pressing out, bringing them in, and taking it here. Here we go. Curl. 40 seconds. Press. Wrap them in and drop them down. My core is engaged. Strong upper, but I do want to make sure that I'm engaged here. So if you need to, you can stagger one foot back if you're feeling it in your back. Keeping it controlled here to here and up. Yes, you can. Yes. Hand down. Three, two, one. And relax. All right, team, join me down on the mat again. We're going to take it to a bicycle. If you need to keep it standing, you can do a little standing bicycle from Here. Otherwise, join me down on the mat. We're going to wrap that core. We're here. And it's just a slow bicycle rotation. In three, two, one. Here we go. So one leg out, crossing the elbow to the opposite knee, making sure that you're wrapped in. I don't want you to rush it to try to get the movement in. I want you to really think about pulling that deep core in rotation through your core. But we're also stabilizing. So our core exercises are always stabilizing or we're getting that movement in rotation. Sometimes both. Right? We're getting both here and here. We got five, four, three, two, and one. Nice work, team. Last move. I know it was a long one. Here's what we got. I want you to take one dumbbell. We're gonna get a curtsy lunge. Press it up and in. Curtsy lunge, press it up and in. Slow and controlled weight in the center. Here we go. Last move. Then we get a breather. So watch me, me, I'm keeping it close to my body. And here, take it here and up. Of course, if you need to with this curtsy, you can tap it and not get super low, or you can take it low. You can also take it to a regular lunge if that's better for you. Low to high, 10 seconds, then we get a breather, Then we're on to round two. Like I said, we're gonna shorten our time, but up our intensity. Last one. And breathe. Right, set that down. Grab a sip of water. Team, how do you feel? Get that water. Heart rate's up, right? We front loaded it a bit. So those first few, we really get it going. Then we can slow it down a little bit. Now we're going to do it all again. Here's the difference. 30 second intervals, 15 seconds of rest. And we're going to add on a little bit to everything. You can always just keep it back to basics, everything we just did in that round. Or you can join me for a little intensity. The first thing, added intensity. First thing we're going to do is we're going to do a little pulse into our side lunge. So we're gonna go three, two, one. Step it out. Then same thing. Other side. If you want to keep a regular side lunge, that works too. Grab those weights. Let's do it. Pulse. 3, 2, 1. Step out of it. Same thing. 3, 2, get low. Be aware of where those weights are. If you need to keep them in the center, just keep your back out of it. Or you can keep them on the same side right through here. Five seconds. Three, two, one. Let's get one more. Three, two, one, and boom. All right, team. So our gorilla row. You can keep exactly what we just did, either regular row or from the ground. Or we're gonna row and row. Walk it back, walk it in. Row and row. Walk it back, walk it in. Here we go. Row, row, Walk, back, walk in. Right here. Walk it back, walk it in flat. Back up, Pull strong. Take it here, take it here. Yes, you can. Ten seconds to go. Yes. Breathe, breathe. Three, two, one. And relax. All right, team, we're down to our plank. We're pulling through. Same thing. You can stay on those knees if you need to, but we're gonna add a little rotation with it. So pull through. Either rotate on the knee or rotate here. Pull through and rotate. Give yourself time to get in this position. Wrap that core high. Plank or knees, pull through and rotate. Three, two, one. Here we go. Pull and rotate. Right through there. And rotate. Yes, you can. And rotate. You're reaching underneath across your body. And then rotate it up. Yes. Here we go. Hand up. Boom. And here. Totally fine to do this. Just on your knees or with no weight. Last one. And relax. All right, team, now we're to that kickstand deadlift. I'm going to show you something a little different. If you want it. We got 30 and 30. We're gonna hinge it. You're gonna drop those weights down, pick them up, drive up out of it. So if you want to just touch them down, that works too. If you can drop them down, we're gonna get a little added intensity in that glute. Here we go. Hinge it. Drop them down, pick them back up, drop them down, pick them back up. So what we're adding is a little bit of a half lunge at the bottom, Right? We're dropping that knee. Drop them down, pick them back up. That's not right for you. Take it here. You can just touch them down. Or you can just keep that regular kickstand up to you. We got three, two, one. And relax. Shake it out. Let's get ready. Onto that other side. Drop them down, Pick them right back up. Or just touch them down. Or regular kickstand core engage. Let's do it in three, two, one. Here we go. Hinge and up. Yes, up. So again, you're hinging, and then little half lunge. Drive it up. Hinge, half lunge, drive it up. Keeping those shoulder blades pulled back. And here. Or just your regular up to you. Five, four, three, two, one. Boom. All right, team, what do we got? Yes. Our curl and our press. I'm gonna go a little lighter this time. If you want, you can add a squat to it. So we're going to do a bicep curl, squat up and press back down. Curl, squat, and press up to you. Or you can just keep your curl in your press or pick one in. Three, two, one. Here we go. Biceps squat all the way up and press back down. Breathe, Curl, squat, press right here. Just adding a little baby squat or full squat up to you. Take your time with it. You don't have to rush. There's that heart rate right up, down, up, and relax. All right, team, join me on the mat. If you're keeping a standing bicycle, I want you to keep it right here. If you're doing it down below, we're going to add a little chest press to it. If you want, you can also just do a regular. So grab those heavy weights. Here's what we got right through here. You're starting here. Then we're adding our press slow and controlled up to. To you. Get in position. Zip up the core, tuck the pelvis. 3, 2, 1. Start with the bicycle in the lower. And then here, and then here. Only 30 seconds, team. Breathe. And then we're into that lightning round. Right, here we go. You can keep just the bicycle. You do you. Ah, Right through here. Yes, team, breathe. Last one. And relax. All right, team, up onto your feet. Here's what we're gonna add with that curtsy, curtsy, press and tries. Behind the head. Curtsy, press and. And tries. Join me if you want to just keep the curtsy or just do the press, but let's get it done. 3, 2, 1. Curtsy, twist, press, tries. Let's get the back of those arms. They worked hard on that press down below. Why not? Let's add a little more up. Yes, team. Boom. Ten seconds. No, we're here. Three, two, one. Boom. Yes, team, catch your breath. Set that weight down gently. Are you feeling it? Are you feeling that heart rate? I know I am. You. Cheers. Y'. All grab some water. Hang with me. We got one more round, and it is fast. Only 20 seconds. You can do anything for 20 seconds, right? Let's do it. Stay with me. All right, team, so this round you pick, you can do back to basics. You can add on. You can even add a little extra spiciness that I'm going to show you right here. But it is your round. You do whatever you want for 20 seconds. We get a quick 10 seconds rest. We go right into the next thing. All right, team, starting with that side lunge, here's what I'm gonna do, guys. If you want, we can just do that pulse for 20 seconds up to you, and then you can either do that gorilla row or you can take it to a plank row. It's up to you. Let's get it done. 20 seconds in three, two, one. Shift your weight. You can just do the pulses, or you can do that 3, 2, 1, step up, or just your regular side lunge up to you. Maybe you want to have those weights a little differently. Maybe you want to switch it to one weight. I know it's a little tricky, but here we go for 5, 4, 3, 2, 1. Here we go, team. Remember, you got that plank plank coming with your pull through. So if you want, you can go gorilla row. Pop it back. Double gorilla row. Pop it back. That's what I'm gonna do. But you do you regular gorilla with or without the pop back. Here we go. 20 seconds, gorilla. Pop it back. Pop it in. If that's not right for you, just your row or walk it back like. Like we did before. You do not need to push yourself to something that you maybe are not ready for, or is it right for your body. Last one. Just because of the time of year, find what is good for you. Huh? Was that good for me? I think it was. All right, team, so now we got our plank. Pull through. Here's what we got, team. We're gonna pull it through, and then if you want, you can rotate with your. With your rotation if you want to pull that weight up. If that's not right for you, you just do the pull through or the pull through rotation. 20 seconds. Here we go. Pull it through. Yes. Pull it through. It's a little more back, but if that's not right for you, you just keep it here. Take it here. Yes, team. Breathe. Ah. Last one. All right, team, we're back up to that kickstand this time. You can do the regular kickstand, you can do the drop, or you can just keep it low. Right with me knee. It's essentially a little kickstand pulse. I know. Not something we do often, but let's try it if you want. Or regular kickstand. 20 seconds. Here we go. Pulse it. Hinge. Halfway up. Halfway up. Steady. Shoulders back, core. Engage. Hinge and lunge together. Up. Five, four. Burning. Three, two, one. Shake it out. Same thing. Other side. Let's get it done. Get set. You can pulse It. Or you can just hinge it. 3, 2, 1. Down, up. So a little half lunge, half hinge. That's not right for you. Just your full kickstand. Up to you. Yes. Burn. 5, 4, 3, 2, 1. All right, team, Curl and press with or without your squat. And if you have done a clean before, only if you're comfortable with this clean squat press, you have that option. Otherwise, curl and press. Or curl, squat and press. Let's do it. 20 seconds. Boom. Take it up. Up to you. Totally fine. The clean adds a little bit of power, but you don't have to do it. Breathe. Boom. Three, two. Let's get one more for good measure. Yes, team. Oh, man. You guys, down on your mat. 20 seconds. Press with your bicycle or standing bicycle or a regular bicycle, but join me here. This is it, team. Find your good core position. I know we're rushing. We give you a few extra seconds to get into here. So tuck that pelvis, catch your breath. Start with your bicycle, add your press. Here we go. So start low, bring it up. And here, if you're feeling spicy, you can lift your shoulders as you press. But it's up to you. If that's too much on your neck, keep them down. Yes, you can. For three, two, one. And relax. One more move, team. We got that curtsy you can just do. Watch me. Curtsy and press. You can add the tries if you want. Let's get it done. I'm gonna go a little heavier. Why not? Because it's 20 seconds. That's all we need. Join me here. In three, two, one. Here. And up and up. Take it down, take it down. 3, 2, and 1. Maybe an extra tricep up for good measure. Yes, team. Catch your breath. You know what? Look at that time. I think we got time for a bonus move. I don't know what you're thinking, but I think we can do it. Grab some water. Bonus move. It's quick. It's going to get your brain working hard and your body working harder. Join me for this. All right, team. So gas. Guess what? We're keeping with these same moves that we've done today. We're gonna go side lunge, row, side lunge, row, squat, no curl, squat, press. And then we're gonna pop it back and pop it in. All right? You don't have to do the pop back. So after we go here, if you want, you can add a little core just right through here, then back in. Then we come up out of the deadlift. Side lunge, row. Side lunge, row, Curl, squat, press, optional. Pop out. All right. It's a lot of things, but we just did them. So this is your bonus round, putting all those things together. Go heavy if you can. I'm gonna aim for my 15s. We got 60 seconds on the clock. Let's finish it strong. Here we go. Take your time. Side wrench, row. Step it out. Side lunge, row. You can do your curl, your squat, and your press or the clean. And then if you want, you're gonna hinge it down, pop it back, pop it in out of that deadlift. Here we go. Side lunge, row. Silence. Row. We gotta clean or curl. Squat press. Hinge it down, pop it back, pop it in, hinge it up. Right here from the side. Watch me. Side lunge, row. Watch me while you're doing it. Clean, squat, press, then we got that deadlift. Pop it back, pop it in. Come out of it. I think we got time for one more. Yes. Team, finish it out. Wherever you are in this movement, finish it strong. Clean, Squat, press, hinge, pop, deadlift out of it. So many parts, Right? Bend your knees to set those weights down. Oh, man. Team. Catch your your breath. Shake it out. How are we feeling? I'm feeling it. I don't know about you. My heart rate is high. 168. We'll take it. Grab some water because you might need it. Yes. Team. Are you feeling it? Do you feel that energy? You feel those good vibes? Do you feel the blood and the oxygen flowing through your body? I hope you do, because I do. That is your body saying, thank you. Thank you for moving with me today. Shake it out. That is your future self, your future body saying, thank you. Thank you for moving me today and tomorrow and the next day and taking those days off when you need them and getting that rest and getting your sleep and your water, all the things right. Remember, your body is for you. Your body's not against you. I know sometimes it feels that way. Maybe it feels that way. Maybe for you it's when you look in the mirror. I hope that's not it, but I know a lot of times many of us feel that way. Maybe it's when you're trying to do something. Maybe it's when you're in a workout, or maybe it's when you're trying to do something else, physically or emotionally. Sometimes it feels like our body is against us. But I promise you, your body is for you. Your body loves you. So we want to love and respect our body. Let's take a little standing. Cat, cow. I know it's not all always easy, and you don't have to try to force that every day. But if we can have that respect for our body, slowly roll it up. If we can know that our body is for us, you can have that appreciation for all the things that we can do instead of focusing on what we think we can't. Makes a big difference. That's one of my goals for this year. Body gratitude in addition to just gratitude in general. Right? I know it's hard. I know we're all going through something different. It's gonna look different day to day. But your body is for you, and I am for you. And I'm so glad that you joined me here today. Please make sure that you get some more stretching on your own. Let's take that hand to the back. Grab that foot if you can. If you can't get it all the way up there, that's okay. Bring it here. Not all of us have that mobility. It's challenging. But please make sure that you. Leave me a comment. Let me know how you're feeling after this workout. Do you like this format? I know it's kind of fast and furious, but we're done fast. We'll get our burns on other days, right? Let me know. Leave me a comment. Leave me a like. Of course. Don't forget to subscribe to the YouTube channel. Trying to get those numbers up so we can reach more people. We can get more people moving. And of course, join us on the BodyFit by Amy app in the BodyFit Athletic Club if you're not there already. Thank you so much for being here today with me, me for showing up and moving. Let's get one big, deep breath in and out. You did it. That was your full body, dumbbell. Metcon workout. Great job, everybody.