13: Arms & Abs MetCon Workout | Build Strength & Endurance in 5-Minute Blocks | All Fitness Levels!

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your arms and abs metcon workout. In this workout, we are going to get metabolic conditioning using strength, using hiit and using a variety of equipment. I'll be working with dumbbells, kettlebells, and some mini bands today. If you only have one or two of those, just use whatever you have available to you. And of course, I'll give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start. Just by getting a gentle march, you can pump those arms. We're just going to take a minute or maybe even less to get our heart pumping, get our body warm, get our body's core temperature up. Here's what we've got today for our metcon. We're gonna have four timed blocks of five minutes each. The first one is going to be all body weight. So that is also going to serve as our mobility warm up. Let's roll those shoulders so you don't have to worry about inter goals. You don't have to worry about watching the clock. Don't worry. I'm gonna watch it for you. We're gonna make this a little more of a flow, which is how we're gonna get that metabolic conditioning. It doesn't mean that we'll be going non stop. Just roll those shoulders one at a time. It just means that we're going to be getting a combination of some heavier strength. I'll cue you when to go heavier, and then some mobility and then some higher intensity intervals. All right, so we are starting with our five minutes of body weight right here. Here we go. We're gonna go out with the Y and out with the T. So a little mobility and if you want to just keep it in that shoulder mobility right here. So again, this body weight block. Five minutes of body weight, we'll get some mobility, but we're also going to mix in core and some strength. If you want to add a little hinge with it. Up with the eye, out with the Y, out with the T, the hinge. Remember, you're dropping, driving the hips to the back. Right here. And one more. Oh. All right, then from here, let's take it flat back down and round it up. You know the drill. We just want to get blood flowing. We want to be working all the way through the spine. Right through here. Hold this one down. Roll those shoulders. We're about one minute in, four to go. But again, you don't need to worry about that. I know Sometimes you guys really like the interv. But don't worry, I feel like these five minute blocks make it go really quickly. Let's take it right here. We're gonna go back to that. Hinge down towards your toes, soften in the knees, bring it up and take it back. We're gonna start with that, and then we're gonna walk ourselves out to an inchworm. If the inchworm is not right for you, you stay right here, and then I'll have you join on the mat on your knees if you need to in a minute. And if you can, we're gonna walk it out, feel that core and that upper body and walk it back. I love this because it tends to get our heart rate up right a little bit. It really gets our upper body and our core working for strength, but we're also getting a lot of mobility. Let's get two more just like that. Really feel your core kick in. Remember, you can also walk out to those knees, up to you, and at your own pace. And. And this last one, we're gonna stay down. All right? So wherever you need to be. Maybe it's that high plank, maybe it's on the knees. But let's get a little child's pose all the way up to that strong. Either high plank or all four. Child's pose all the way up. Right here. Here we go. Take it back and then one more. Let's hold that child's pose. Stretch your shoulders down one at a time. And then watch me here. We're going to take that child's toes. You can stay on your knees if you want, and come up to a little push up and then stretch it back if the push up. If you want to do it on all fours, that works too. If you want to just take it up without the push up, that's okay, too. Take it right here. Strong in your push up, and then relax in the stretch. Feel the difference, right? We get power, strength, mobility. Getting that heart rate up for a little more conditioning as well. We're three minutes in, Two more at your own pace. And again, that push up can be whatever you need it to be. It could be a small range of motion. It can be power all the way up to those toes. If that's right for you. Stretch it here, rest in those shoulders, stay on the knees. A little mobility. We're going to open up to that core and then back to center. So hanging out on the knees to start right here and then up. And then if you feel good about it, you can take it to the toes. So we get a lot of core working. But if that's not right for your wrist, you can stay on the knees or you can take it down to that genie plank where you're on your elbows. Here you can breathe again. Getting that mobility, but also getting the core working hard. I know if you can very gently meet me on your back. One minute to go. Starting with that dead bug, you can just do a little march tapping here or extending it out, but I want you to feel that deep core. All right, we're starting with a lot of core. So you feel that in your core as you're going into a lot of that upper body right here to here. Close the core and you can keep it just right here or just a little march if that's better for you. Or last 30 seconds, we're going to do a bicycle. Really slow and controlled, aiming to get elbow towards the knee. If you can press against each other, great. Or if you want to get that internal push, either with the elbow inside of the knee, pushing against the elbow or the hand and then switch. 10 seconds, get that good burn. Then we get a breather and we go to our next round. 3, 2, 1. Hug your knees in. Right, so that was basically your warm up. Take your time. Coming up. And slowly take it up. If you need a sip of water, grab it. I'm gonna grab mine right here. Cheers, y'. All. And we're moving into some dumbbell work. All right, so if you have a set of weights, if you have a set of dumbbells, I've got my 20s, my 15s and my tens. I'm going to start with those 15s. Actually, I'm going to start with my 20s because we're going to start with heavy strength. While you're shaking it out just right here, we're going to start with your strength here for that row. Then we're going to put them down. We'll get some conditioning with the punch. Then we're going to go back and forth and end with some single weight movement. So that way we can get that conditioning while we get that heavy strength. All right, so heavy dumbbells, these are big, strong muscles. We're going to hinge in the core. We're going to bring those weights up regular bend over row. Your next five minutes starts now. Here we go. Now I'm working with two. If you need to alternate, that works too. Right here. Upper body pull. Nice and strong. Yes. Now if you can, I want you to hold them to the top. One down, back up so you're keeping that squeeze, right? The isometric is at the top. I know, right? A lot in that back. Breathe down and squeeze. Four more. So you're holding at the top. You're always having that contraction. Three, two, one. I know. Bend your knees. Set those down right here. Team, we're going to do some punches across. You can start nice and slow to get a little stretch out. If you don't want to punch, you can reach. Now that we've got that stretch, let's pick it up for cardio. I want you to move the feet if you want, but either way, we're getting a little twist for our torso. All right, so we're getting that heart rate up a little hit interval before we go back to the those weights. Yes. Right here for 5, 4, 3, 2, 1, and breathe. So when we get to those intervals and really all of this, you can make it whatever you need it to need to be. If you need more of a breather, take it there. Medium to heavy dumbbells. We're going to start with an alternating bicep curl into a press. I'm gonna try to go a little heavier with my 15s. Here we go. So watch me. Hammer curl, hammer press. Drop it down. Hammer curl, hammer press. And here, up. Right here. So we're going to do a little bit of the opposite of what we did with our rope. We're starting alternating, and then we're gonna put some things together. I may have to go down a bit in my weights, and that will be okay. We're halfway through this circuit. Four more right here. Four. Here we go. Three. Yes. Two. One more. Can you put them together? We've got up, up. If you want to add some power, you can do clean push press. If you don't know that or that's not right for you, just keep a curl and a press. And if you need to drop down, you can drop down. Here we go. Four. I know. Three right here. Two. One more. Yes. Relax. Set them down right here. Stretch them to the back. And this time, let's go uppercuts. So again, you can start nice and slow. And then. Quick, quick. We're going to keep this interval short because then we're going down to the mat. So get ready for it. And quick feet if you want, you can march it. We got five, four, three, two, one. Catch your breath. Stretch it back. All right, team, taking it down to the mat. We're gonna go with some triceps, a close grip press into tries. So medium to heavy. I'm Gonna have to go a little lighter on this. Guess what? We have one more minute. Elbows in. Watch me. We're gonna go straight up into tries. If that's not right for you, you just keep the close press. Here we go. Up and here and here. Right here. Up. So my elbows are staying in? Yes, you can right here feeling those tries if you want. Lift the feet up. A little bit of core. Yes. And hold it at the top. We're going to tap the toes down and up. We got 30 seconds. A little less than if you want to take it. With tries and core, you can little toe taps together or separate. I know that's what we started with. A lot of core. 5, 4, 3, 2, 1. And relax. See, I told you I was gonna go fast, right? Big stretch over your head. All right, team, grab a sip of water if you need it. Again, two rounds down. We got our body weight. We got our dumbbells. Now I'm switching gears to a kettlebell. If you don't have kettlebells, you can use a dumbbell. We're gonna do a lot of things where we're holding it between two, so feel free to hold one heavy dumbbell. I'll give you options as we go. All right, team, so medium to heavy kettlebell or dumbbell. We're gonna start getting the heart rate up. So we're gonna start right here, where we're gonna pull with a row, both sides. And either you can stand up straight or you can walk it back for the core or pop it back for the core. It's up to you. You either stand up or you go back. Here we go. Five minutes. Starts now. Row one side and then the other, and then either pop it back or walk it back. Back to here, row and here, or stand up straight like you're out of a squat or a hinge. Right here. Up. Getting back to that conditioning, right? So you're going to notice with this, we're going to go back and forth between things that get the heart rate up. Bit a little. Little bit more. Things that are a little more strength based or combining the two like this, Right? Here we go. Up. Pull nice and strong. Back one more. And back. We're going to alternate that row. Here we go. 8. Pull a little wider than you did with your dumbbells. I know you're feeling your legs a little bit too. That's okay. That's your core. 4, 3, 2. Right here. Stretch it up right here. Going into that windmill now. Kettlebell windmill. You can take it low. Right. Here we're gonna get a whole lot of core, but we're also getting shoulder stability. Or you can take it high. I'm gonna go low so I can go a little heavier. And then we're gonna add on as we go. So right here, turn that toe out, this arm up. Weight can be high or low. Here we go. Take it down, bring it up. So if you've done a kettlebell windmill before, you know you have the option to go higher, low. Sometimes it's good to keep it high. Sometimes if you can, can go a little heavier to keep it low. That's a good option too. Breathe. Two more Strong core. Last one. Let's switch it to that other side. So turn it here. Again, you can go low. You can go high. If you're going low, I encourage you to try to go a little heavier and try to get that good range of motion. Here we go, windmill. Press it up nice and strong. Bring it up. Yes, you can. And here. Down. Four, up core. Three, two, one. Yes, team. All right, so we're gonna take it here. We're gonna come down on your back, and we've got it right here. Watch me. We're gonna again, similar to what we just did, but we're just gonna go close grip, press. And then we're gonna take it down, and we're gonna add a little knee drop. Knee drop for core. So we'll start with just the press again. Working the back of the arms. Working chest and shoulders. Join me. 3, 2, 1. Start with just your upper body since we're here. Right upper. And here you can go one heavy dumbbell or one heavy kettlebell between the two. Or you can have two dumbbells if you need to. Three, push into that kettlebell to feel the back of the arms. A little bit more. Bit more. Yes, you can. Right here. So hold that weight at your chest. I want you to drop the knees to the side. Now a few options. You can have your toes on the ground and just drop one or two knees here, or bring it up here. Let the knees drop. Yes, you can drop. Breathe. Can we add that press to that? Press and drop slow and controlled. If you don't feel comfortable doing both, just do one and breathe. Yes. Four, three, two, one. Bring it up. Right here, team. All right, you're going to have that kettle bell on one side. It's a couple kettlebell drag. We got Almost just at 30 seconds, you can do it on your knees. You can do it on your toes. Here we go. Pull that kettlebell or dumbbell through Right here. You're reaching under right here. You can keep it just right here or we're gonna add a little climber for two. One, two. Right here. We got 10 seconds. Finish it out. One, two, last five, four, three, two, one. And relax. Stretch it back. Nice work, everybody. I know. Grab some water. We're moving fast. It's going quickly, but I hope you're realizing that this workout is moving quickly. Guess what? We're on that last five minute round. You have options. You can do, you can take it with the mini band or you can keep it body weight, but this one is going to be a little more cardio based, a little more metcon. If you don't have a mini band, there are a few things we're going to do. We're going to isolate. I just want you to really think about what you're working. So if we're pushing, pushing or down here, just really imagine as you get those body weight contractions. I promise you'll feel them. But we're going to start up top. Medium to lighter mini band right here. We're gonna pull down and then we'll add some core as we go. Last five minute circuit right here. Here we go. Squeeze. And yes, you could do this with two lighter dumbbells, but I really want you to focus on the mobility. Right, Opening up the chest right here. Yes. All right. Bring those knees in. Core and back. I know, right? Feeling it more than you think. Really squeeze, squeeze. Four more right here. Four, three, two. Hold it here. We're pulsing pulse down in the back, right? So right across your chest. If you're just body weight, you're just here, right? But keep it burning. 8, 7, 6, 5, 4, 3, 2. Shake it out right here. Tap behind, right? So little hamstring curls. Open it up. So you see, we're working in a little mobility in this round as well. We're one minute in getting that metcon. And breathe. Back to here. Watch me here. We're gonna step it out for two as we push out. So you got strong arm here, here, extending through the triceps here. Let's do it. Here we go. Step for two. Right here. Step. Yes. Boom. And again. Even if you don't have the band, just focus on nice and tight with that contraction. Squeeze, breathe. Four, three, two. All right, team, hold it here. You're gonna hold it at the top. Pulse. Pulse pressing down in those triceps. I know. 8, 7, 6, 5, 4, 3, 2. Switch it. Other side. Breathe. Keep pushing down for triceps. Again, if you don't have the band. Just push it. We're going to the mat in a minute. We're all gonna feel it. Breathe. Four, three, two. Relax. All right, team, bring it down. We're gonna bring it right at our forearms. Now, if you don't have a band, you're just gonna get the movement. We're going to take our elbows out and in so we get those shoulders, we get the back. While we're either in the all fours position or we're in a plank. So join me here. Anything in between works too. Here we go. We're going out. Elbow and wrist out. It's small, right? Breathe. If you need to be on the knees, that works too. I really want to make sure we get a good amount of core in this workout. Sometimes when we do these upper and core, lower and core. I feel like we're heavy on the upper and lower. Let's get a lot of core. I know. 3, 2. Hold it in the center. Drop the hip and the knee right here. Hip and the knee. Yes. 4, 3, 2, 1. Relax. Yes, team. All right, we're gonna take it on our side. If you want, you can have one dumbbell. If you don't have a band or the band, we're gonna do a side plank lift as we do a pull. If that just feels too awkward for you, then I want you just to do the side plank lift. And you can either add a dumbbell or just your body weight. Here we go. We're gonna lift the hip while we pull the elbow back. Pull it up. You can also do this on your knee or again, just do the side plank or just do the upper, huh? Yes. And breathe. Two more. Let's flip it to that other side. Those obliques are feeling it, right? Here we go. Take it up and down. And if you have a flimsier band or a tighter band, just get the contraction. Doesn't matter as long as you're pulling and getting the obliques working. All through the core. Upper body working. Yes. Two more. Nice and strong. Last one. Three, two, one. And relax. Yes, team. Stretch it out. Over to the side. All right, so those were our four five minute rounds. Body weight, dumbbell, kettlebell, or any weight that you have. Mini band optional. How about we get one quick bonus round? Why not? And guess what? We're gonna have a minute with each piece of equipment. We're gonna finish with body weight to really get your heart rate up for that metabolic conditioning, we're gonna start with some dumbbells. Something heavy if you got it. We're starting here. You've got one minute where we're gonna take it to a high row, and then if you want a snatch and then switch in between. If that's not right for you, you just do the high row. The high row. Then we'll stay with the dumbbells. One dumbbell to finish it out. Then we'll go to kettlebell. All right? High row and snatch, or just your high row. One minute. Here we go. So we're bringing it up. Upright row and snatch. Back down. Right here, nice and slow. Upright row, then power snatch. Right here. Strong up. Use your whole body snatch. If the snatch is not right for you, just do another row. Right up and up. One more. One dumbbell right here. Knees cross, knees cross. Get the core working right? Yes. Right here. And press. Knees. 10 seconds. Elbows in. Strong arms, strong legs, strong core. Heart rate up. 3, 2, 1. Set it down. We're gonna grab that heavy kettlebell we're gonna take right here. It's a clean. So if you have dumbbells, you're just gonna do a curl and then eventually a press. If you have a kettlebell, toss it to yourself. And then we're pressing right and left. Here we go. Clean Press right back down, clean. If that's not right for you, just do a regular curl rotational press. You don't have to add the power in this round. Yes, you can. And boom. Yes. Core arms so strong. There we go. And down. One more clean press and relax. All right, team, last minute. Meet me on the mat right here. We're gonna go bird dog. Bird dog. And then either from your knees or your toes. Down and up, down and up. Back to the knees. 45.5seconds Mobility and stretch. Upper body pull, then take it down. Here we go. Reach, reach. Bring it up. Down, down. And you can do this move from your knees, too. Take it here. Down, down, up, up. If you want to try it, up. Bird Dog from the plank. I know it's not easy. Strong upper push and pull. 10 seconds. Down, down, up, up. And relax, team. Stretch it back. I know. Press those should. How's that heart rate? Mine is up there. Don't worry if you don't have a watch, go by how you feel. So right. Let's take that arm under, get a little stretch. It went by quickly. I know these blocks feel a little crazy in the moment, right. I know a lot of you prefer circuits where you have it on the screen, where you know the interval timer, where you know what's coming up, but sometimes it's really Good to surprise our body and to get the flow and to have something like this, which is essentially no. Repeat, bring it up and roll through that cat cow. So you don't know what's coming up, and you can just go for it, right? And it's moving quickly, so you know you're gonna be done before you know it. Go ahead and roll back onto your feet. You can have the hands on the ground or on your leg or on the wall for balance if you want. Just get a little petal of those hamstrings all the way up through the back. Slowly roll it up. Oh, man. You guys, I don't know if you're feeling it like me, but let's take it up right here. Stretch to that side. Yeah. And reach behind. So we're keeping this cool down pretty short. So please make sure you get some stretching on your own that you build in that mobility and flexibility throughout your week, not just at the end of your workouts. Leave me a comment. I want to know how you're feeling. Do you like flows? Do you like metcon? How are you feeling right now? I hope better than when you started. Energized, maybe a little tired. I'm feeling my arms more than I thought. I thought we were doing a lot of corners core, but hopefully you're feeling that. Check out everything in the description below. Make sure you are following me in all the places. Please subscribe on YouTube and join us in the Body Fit Athletic Club. I'm so glad you decided to join me today. Let's get one big, deep breath in and out. You did it. That was your arms and abs. Metcon workout. Great job, everybody.