11: Metcon Strength & Core Supersets Workout | Strength + Cardio + Abs | BodyFit By Amy

Are you looking to get strength, cardio, and abs in just one workout? Then this workout is for you. Hey everybody, I'm Amy from BodyFit by Amy, and this is your MetCon strength and core supersets workout. In this workout, we are working your entire body for strength, a whole lot of abs, and MetCon, which is metabolic conditioning. So we're going to keep your heart pumping throughout. In this workout, we have 4 quick circuits where we will be doing supersets, so going back and forth between 2 exercises. is going down in time. And of course, within that, I will give you lots of different options to work to your fitness level. I'll be using a mix of dumbbells and some optional kettlebells today. You can use whatever you have available to you. Are you ready? Let's do it. Let's start just with a march. We're going to march and pump those arms. We're going to get a quick warm-up, just getting the blood flowing, getting our body's energy up and temperature up before we add those weights. We can roll those shoulders right through here. And then we are going to We'll get a little mobility as a warm-up, and then we're going to jump right in with these supersets. So as I said before— let's reverse our direction— as I said before, supersets, we're going back and forth between 2 exercises. So that way when you rest one, you work the other. Let's cross those arms right here. And everything is going to go down in time. So those 2 exercises we're going to do 3 times, starting with 40 seconds of work, 20 seconds of rest, then 30 seconds of work, 15 seconds of rest, and then 20 seconds. 20 seconds. to finish it out. So I think you're going to like it. Every circuit, every superset also has exercises, one that's more strength-based, back to basics, and one that is going to be core and cardio. Let's take it up right here, big Y and hinge. Take it here and here. So cardio-core, core-cardio, MetCon. That is where our MetCon comes in. So I like to think all of my workouts involve some sort short of MetCon, metabolic conditioning, where we get strength and cardio together, metabolic resistance training. Let's take it down, flat back down, and then round it up. Especially when we're working in supersets or working in circuits where we're going quickly through the exercises, giving our bodies time to recover, but then jumping into— roll those shoulders— the next exercise pretty quickly. So that keeps our heart rate up. So we do get a lot of that with any workout, but especially in these MetCon-based ones. We're gonna have one B A little higher heart rate. Roll those hips right here and also get some core as we go. Let's take it right here. I'm gonna hinge it back, tap it out right here. Big reach and tap it down. You don't have to get into a full lunge, but if you can, just open up the hips and reach those arms up. So within this, I'm going to use a mix of dumbbells and some kettlebells today. You can use whatever is available to You hold it right here. If you can drop it all the way down. So if you have dumbbells and kettlebells, you may want to use them both. If you only have one, that's okay, just use what you've got. We'll bring some things down to the mat, but I will give you some options standing as well. Go ahead and switch that. Same thing, other side. Take it right here, take it down, big reach, take it through and up. So We are going to jump in with that first circuit. I'm going to talk you through in between each superset round. Go ahead and bring it back right here, high plank or on your knees. In between each of those, take it child's pose and bring it up. We are going to get a quick water break, and that's where I'll explain your next move. But allow yourself to recover, and of course, if you need more time to recover, let your heart rate come down. Or let your muscles rest. Take it, this is your workout. You do you, be where you are today. Go ahead and walk those hands back, check your shoelaces, feel that stretch in the back of the legs, and then slowly round it up. All right, so tap it out and reach. Our very first superset, we're gonna do a plié squat into a row, and so that means That plié squat to get into the row means we are going to have to hinge a little bit, so it's a little bit between a sumo squat and sumo deadlift into the row. So we get all through the back of the body and lower body, and then we're going to get a side knee lift for some core, standing core, and also to get that heart rate up. So using dumbbells for both, I'm going to take it right here. Your plié squat again, toes out, weights in front. It's a Squat with a hinge, do the row, and then stand up out of it. So you want to keep those weights in front. Then we'll take one weight. Our side knee is going to look like this. You can also do it body weight. All right, I may even go a little lighter for that, but go ahead and grab your heavy weights. We're starting with our first 40 seconds in 3, 2, 1. Here. And Stand up straight. Squat and row. And again, even though it is a squat dropping low, then we drop our chest. So squat and hinge, right? Down and up. Here and up. 10 seconds, making sure your back is flat and then pulling those elbows up towards the sky, weights towards the hip bones. Last one, and relax. All right, so you may want to go a tiny bit lighter, dumbbell or kettlebell, up to you. And we're going to take it side knee, so a little bit of shoulders. And you can make this low impact You can pick up your speed if you want, it's up to you. Let's start slow, core engaged. Here we go. So side knees, so we get that core, right? Obliques. You're gonna feel your heart rate coming up. If you want to get a little more shoulders, you can even make a little circle with it. Up to you, right here. And again, maybe you want to go a little quicker with it, maybe you want to keep it more just cardio. You can keep it body weight, up to you. 5, 4, 3, 2, 1, and relax. All right team, same thing, exact same thing. This time We are going 30 seconds, so you've got your 20 lbs. Sumo for 30, here we go. Squat row or sumo squat and hinge, and drive it up right here. Down, squeeze. Here, here. Yes, you can! I know it's coming up right out of it where we feel all through the legs, back of the legs, glutes and hamstrings. And relax. All right, here we go, side knees again. 30 seconds only. If you want to take it a little bit bigger, a little bit higher, you can, but core engaged. Side knee. Here we go, 30 seconds. So again, you probably already feel that heart rate up. I don't want anybody feel— to feel like they can't keep their form because their heart rate is up. So if you need a breather, take a breather if it's too much. Otherwise, know it's coming in 10 seconds. That's what we love about these supersets. 3, 2, 1, and relax. Is that they move quickly so our heart rate stays up. Okay, okay, here we go, team. So this time, last 20 seconds, we're just gonna hold it and do our row. Yes. All right, then when we take it to our side knees, we're going to take it all body weight so we can go a little quicker to finish it out strong, almost like a little sprint sprint interval. So here we go, we've got 20 seconds only. Deep plié squat and hinge, here we go. Just your row, bring them up. Really think about that nice good squeeze in your back. Legs are going to stay working because we're going to stay low, but let's pull the shoulder blades in. Really upper body pull with our back right here. 5 seconds. 4, Three, two, one, and breathe. Ha ha ha ha! Yes, team. All right. No weight on this one. Body weight. Twenty seconds. If you want to, you can even add a little bit of a hop to it. But let's finish it strong. Side abs and core. Metcon cardio. Here we go. Or up. Still get that side crunch, right? So we're not just pulling the knees down. Pull them in, pull them in. 5, 4, 3, 2, 1. Catch your breath. First superset circuit done. Let's grab a quick sip of water. All right, there you go. So heart rate is up, maybe you're feeling it. I know I am. Cheers, y'all! So with that, we got some squat and some hinge, upper body pull and some core, side abs and MetCon. With this, we're going to get lunge and hinge for lower body back to basics. Then we're going to get a plank press, so upper body push and core and cardio. All right, so we are starting again, heavy weights if you got them. And your lunge and your hinge can look a few different ways. Nice and wide. You can keep it just stationary, lunge and then hinge. Or if you want to come a little closer for the kickstand, a little further back for the lunge, that's what I'm gonna do. Then we're gonna take it down to the mat, plank press, up, up, down, down for heart rate, core, and cardio. Grab those weights. 3, 2, 1. Here we go. We've got lunge and then push the hips to the back. So all lower body, back to basics. And here, take it back and up. Breathe. Yes you can. Oh, I know. Can we get 5 seconds? One more. Keep those shoulders back. 3, 2, and 1. Breathe, shake it out. All right team, same thing other side. Again, make them different. Drop low in the lunge. Push the hip back to the hinge. In 3, 2, 1, here we go. Lunge, hinge. Drop down with the knee, drop with the chest, push the hips back. So both of them involve your knees being bent, but one we're dropping down to the floor and one we're hinging, pushing the hips To the back right here. Yes, you can! Take your time through it. Here. 3, 2, 1, and relax. Ah. All right team, so it really feels like 3 even though it's 2. Meet me down on the mat. You can be on your knees and your elbows here, up, up, down, down, or here, up, up, down, down, or all the way up in that plank. Let's do it, here we go. So you're going elbow, elbow, hand, hand. Switch your lead arm. I know it's cardio and core, but you do not have to go fast. To feel this. And you can be on your knees, maybe that's a better option for you. But think left, right, left, right, right, left, right, left. So we get upper body push, right? We got a lot of upper body pull with that row. Now we're getting push while our core stays engaged and while we feel that heart rate for cardio, right? Trying to keep the hips and Core tight, so I'm not getting too much movement. And relax. Trying to really stay tight through here, through the torso. Stack the ribs and the hips. Even though we're getting a little off balance when we move, it's going to help work our upper body and our core. All right, back to the top. Same thing again. Since it's only 30 seconds, I want everybody to try to take it stationary. So you're gonna drop— Grab those weights. Drop And hinge. It's going to feel a little different. If you need to adjust a little bit, you can, but let's try to keep it stationary since it's only 30 seconds. Here we go, drop in the lunge, hinge right here. It might feel a little weird, you might have to move your foot a little. I know for me— What is that core doing? We're staying stacked with the core right here. Yes, 5 seconds. 3, 2, 1, and relax. Breathe. I know, there's a MetCon, right? Keeping the heart rate up. We don't have to be moving super fast to feel that. Go ahead, let's take it right here. I'm gonna give you a few extra seconds to breathe. Keep it stationary and move it in. I know I cheated— not really cheated, I made it better range of motion. So you do you, move your foot or stationary. Here we go. Lunge, hinge, lunge, Right here. Yes you can! 5 seconds to go. Push through that front foot. 3, 2, 1, and relax. All right, meet me down on the mat again for that plank press. It's only 30 seconds. Up, up, down, down. Push through the core, shoulders, triceps, and chest. Here we go. Up, up, down, down. And again, you can go fast, but you don't have to. I want you to really think, what is my core doing? How's my heart rate? Push through the arms, lower down. Push, push, down, down. Yes you can! 10 seconds, breathe. 3, 2, 1, and relax. Oh, you guys, we made it to the last round! Now if you want, again If you want to take it no weights, if you want to just do a regular lunge and hinge, you can. But 20 seconds. Here's what I'm going to do— take it to a curtsy lunge, but I'm going to put them together. I'm going to curtsy and down. I'm going to keep it just body weight, but if you want to add the weights, you can. But as you lunge, drop the chest. Are we ready? 20 seconds, here we go. Touch the ground halfway up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. If you have the weights, just let your chest drop with it, right? So we're getting both, very similar to that sumo squat and hinge to get into the row. Yes you can! Breathe. Oh, I think we could have done that with weights. That's right, whatever you did on the first one, do it on the second one. Catch your breath. Rest. Cannot talk today, you guys. 20 seconds, get low in that hip. Curtsy or no curtsy, put them together. Here we go, drop, lunge and hinge. Push through that outer thigh and glute. Last one. 3, 2, 1. All right, this time, team, whatever you got. Right, left, right, left, left, right, left, right. Let's push with that upper body and core metabolic conditioning. Get the heart pumping, get everything moving through our core, through upper body push and cardio. Ready? Here we go, 20 seconds. Down, down, up, up. I still want good form, but if you want to pick up your pace, go for it for this last little round, and then we're over halfway through this workout. And up, and up. Last one, and breathe. Stretch it back. Yes! Let's grab some water, y'all. Woo! How are we feeling? Are you feeling that heart rate getting up? Don't worry if you don't have a watch to track it, it doesn't matter. Listen to your body. How are you feeling in that heart rate, your breath, the blood pumping, your lungs, all of it? Let's go back, superset number 3. All right team, what's fun about this one? Everything. is down on the mat. We're going to get some triceps, back of the arms, with some core. And we're going to get some— my heart rate is still up, you guys. And we're going to get some core with a plank jack and pike. So here's what we've got. You're on your back. What we're mostly going for is that upper body here, but we're going to try to keep our core engaged by taking our feet a little bit out. So a little bit of that hollow, hollow hold. That's not right for you, you could do a little march with it. After that, we will flip over into our plank position. We're going to do a little plank jack, plank pike. I'm going to give you options, low impact or high, but meet me on the mat. Let's take it right here, feet up in tabletop if you can. Here we go. 3, 2, 1. Down. Now, first round, really focus on the tris and just keeping the core engaged. Can you bend at the elbows, down by the ears, and straight up? If you want to use one weight, that works too. If your core feels engaged, great. If you want, you can push your feet a little bit further away right here. So triceps nice and strong. Back of the arms. Here we go. 3, 2, 1, and relax. All right, now we go into our plank position. So you can be on your knees with this too, and you can just tap and tap and lift, or tap Tap, walk it in, walk it out, or do the jumps. Up to you. We've got 40 seconds, so I might get a little bit of everything in this deep core cardio. Arms are feeling it. Here we go. Take it out, take it up, or tap it out, tap it in. Up to you. I actually really want you to think about the core Doing the lifting, right? Staying lifted and then pulling you up. Take it out and in. Use the core. Up. Yes, these are a little hard to do back to back with those plank presses. I get it, right? I know, feel it too. 3, 2, 1. Up. I know it's a lot. All right, don't worry, after this we're gonna get more of that lower body again. Here we go, team, back on your back. Triceps. If you're feeling good about it, you want to do a little toe tap down and up or a little march, you can do that as well. But we got 30 seconds tris and either tabletop or toe taps. Here we go. Down for 2, up for 2. A lot of core in this round, right? Good news is your last round, there's not as much, right? We're gonna really get a good core burn here, focus on MetCon and strength in our last round. And up. I mean, every core exercise is a core exercise, right? Isn't that what I always Tell you whether we're just stabilizing or supporting. Relax, it's all core all the time. Here we go, let's take it back to that plank jack, plank pike. Again, you can tap it, you can walk it, you can jump it, whatever you got. I'm going to give you a little stretch right here cuz I'm feeling those shoulders too. All right, if you want to just hold the plank, you can do that as well. 30 seconds in 3, 2, 1, here we go. Out, up, out, or walk it out, walk it in, walk it out. Lift with the core. Yes! Team, 5, 4, 3, 2, and 1. Almost done here, right? You're kind of wishing we were burning out those legs. Woo! Here we go. We're going to take it right here, triceps. Last time, 20 seconds. If you want to take your feet out, take them out, but just try to keep the core working the whole time. Here we go, down. Right here. Oh, I know. 3, 2, 1, and relax. Oh man, you guys, last time, your pick. You can do the plank jack, you can do a plank pike, you can hold a plank for 20 seconds, up to you. But let's get it done, then I promise those arms get a break. Here we go. 20 seconds. You can also tap it out from the knees, but this is it, team. We're getting water, we're back up on our feet to finish strong. 3, 2, 1, here we go! Take it out. Yes! I'm just doing the jacks, clearly. Maybe I'll switch gears. Last 10 seconds, pike. 5, 4, 3, 2, 1. Oh, arms and abs! Yes, for the win! Jelly arms, bring it up, team. Quick sip of water. Good news, this last round, legs, a little bit of arms, core is working. But cheers, y'all! Let's finish it out strong. Here's what we've got. We're taking it to a clean, a squat, and a press. So your clean, kettlebell or dumbbells doesn't matter, but your clean is a little toss to yourself, squat low, and press. We may press we go down in time, shift it up a little bit. And then we've got your swing. All right, so we're here, power up, let it drop, power up, let it drop. I'm gonna go heavier than that. If the swing is not right for you, just a deadlift. If the clean is not right for you, just a curl and a squat and a press. But if you can, let's get them all in. 40 seconds to start. Going to catch our breath in between. Shoulders back, core engaged, slight hinge. Here we go. So clean, squat, press right here. Yes! If you're feeling spicy, clean and squat right into it, press Yes. Right into it again. You can always just do bicep curl, squat, and press. Up to you. Right here. 3, 2, 1, and relax. All right team, so this is a lot to do all this back to back, so really pay attention to your heart rate. We're actually going to give ourselves a little bit of setup time of our 40 seconds to catch our breath. So we're going to start the clock right now and then get into it. Here we go, prep it. 3, 2, 1. So first 5 seconds, we're prepping into it. Let it drop, cuz normally we keep these kettlebell swings pretty short, 20 or 30 seconds, but nothing wrong with a 40-second. We get that power. Use your breath. I'm doing that so you know. Big exhale. Here we go. My husband recently told me in the editing he has to cut some of that out. 3, 2, 1, swing and relax. Catch your breath, team. We are doing it again. Each one of those, you can keep the kettlebell, you can take it dumbbells, you can maybe go a little higher if you want, a little heavier, because we've only got 30 seconds Clean squat press. Let's get it done in 3, 2, 1. Notice how both of these are kind of MetCon moves. Heart rate's gonna get up on both. It's really like its own bonus round. I know. There we go. Breathe. 5 seconds and relax. All right team, swing for 30. This is more of what we're used to, right? So let's get it done. 30 seconds. Breathe. Prep it. Here we go. Power up, let it drop. Lock out and drop. Use your breath to stop the motion while you lock out the knees, the glutes, the hips. Shoulders are pulled back, arms are along for the ride, right? We're not lifting with those arms. Power. 5. 4, 3, 2, 1. Swing and relax. Pedal your feet. Last time through, team. Here we go. This time, no clean. We're just gonna hold that squat. We're gonna do the curl at the bottom. So we're here for 20. If you can drop it low, here we go. 1, 20 seconds. Stay low in those legs. We're halfway there. If you need to come out of it, you can, but we only got 5 seconds. Hang with me. Stay low in those glutes. 3, 2, 1, and relax. Oh man, you guys, 20-second swing. Let's get it done. You can do it, hang with me. Last 20, let's finish it strong. We're gonna call this our bonus move for the sake of time. You're welcome. Here we go, 3, 2, 1, power up! Everything you got left in the tank, let's leave it all right here on the mat. Get it all out, every stress you've been feeling, every thing that's giving you anxiety, all of it, get it out. You showed up for a reason. Let's get it done. We got 3, 2, 1, swing and relax. Right where you are, hold that stretch. Doesn't matter where you are, hands on the kettlebell, the floor, here. Do you ever wonder why I say swing and relax? It's cuz I don't want you to stop the swing in midair. It's okay if you do, but it's really not great for how our body absorbs that stop, right? Just going to pull our back a little bit. So always good to let it swing a couple times and then set it down. Come up. Speaking of backs, let's roll through cat-cow. So we're going to keep this cool down pretty short, so please Make sure that you get more of a cool down on your own and that you're working in that mobility and flexibility throughout your days, throughout your weeks, all of it. Big reach over. And let me know, leave me a comment, leave me a like, man. Let me know how you're feeling after this workout. I love MetCon. Again, I think most of my workouts are some version of a MetCon or metabolic resistance training. Where even when we're getting heavy strength, we're keeping that heart rate up, right? We are getting it done. Yes, we have to be training for cardio, getting our hearts pumping, working through that VO2 max, all those HIIT terms you keep hearing. But it does not mean that you need to be doing an hour on a treadmill or out for a run or on a bike. That's great if you like that, and it's good to get some of that zone 2, or green zone we call it, Cardio. However, it is walking them, round them up. We can get it all done right here. And again, leave it on the mat. Every stress, every anxiety, every worry that you have, we worked it out. It's called a workout cuz we worked it out. Thank you so much for being here today. Let's get one big deep breath in and out. You did it! That was your MetCon strength and core. Super 4 sets workout. Great job, everybody!