16: Dumbbell MetCon Supersets | 29 Minutes | Full Body Heart Pumping & Sculpting Workout!

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your dumbbell Metcon Supersets workout. In this workout we are using dumbbells to strengthen and sculpt the entire body. I'll be working with my 10, 15 and 20 pound dumbbells today. You can use whatever you have available to you. We're gonna get metcon metabolic conditioning, keeping the heart rate up through strength, using a superset format. So we'll have two exercises per circuit that we go back and forth between for three rounds. Of course, I will give you lots of different options to work to your fitness level. Are you ready? Let's do it. Start just by marching, pumping those arms, getting the blood flowing, getting our energy up and our body's temperature up. So you can bring those knees high or keep them low, slow or fast, whatever feels good for you. Just try to let go of anything, any stress or anxiety you might have from the day or the upcoming day or the week, for the month, and just be here today. Let's roll those shoulders. So start small, then we'll take them a little bit bigger. So what we have today is three quick circuits with maybe a little bonus circuit that'll be shorter, but within those three, we're working in super sets. So going back and forth between two different exercises, we're going to do that with mostly compound exercises or combo exercises, exercises where you're working more than one thing. But, but don't worry, I will give you options within that. And because everything. Let's do a big stretch out as we step. Because everything has three rounds, three sets within the circuit, you can always alternate if that is better for you as well. In these circuits we're going to go descending in time, so down in time. Your first round of two exercises. Let's take it right here. We're going to take it up. Big eye and then a hinge right here. 40 seconds of work followed by 20 seconds of rest. Your second round, we go down to 30 with only 15 seconds of rest. And then we finish with 20 seconds of work followed by 20 seconds of rest. Let's take it up to that Y and then little squat right here. Big reach. Why little squat? So we get shorter in work intervals, but we also get shorter in rest intervals. Big stretch, one more and then from here let's just do a little tap back reach in front so you don't have to get super low with it unless you want to. If you want to get down into a little lunge, you can. So we get shorter on Time with everything. And as we do that, our heart rate is going to get up. So that's where we get that metcon, that metabolic conditioning. Hold this right here. You can just hold this stretch either here or here, or drop it down right here. Big stretch, reach through. So you're going to notice your heart rate is going to stay up just through that format, but also through the types of exercises that we are doing. Go ahead and switch that. Step up, step back, other side. We're taking it here. Right here. Take it down. If you can reach it up, take it down and up. So getting it done short and sweet today and with options for every fitness level. Meet me on the mat, either in that high plank or on your knees. Whatever feels better for you. Feel that core kicking in. And then we're going to do a little child's pose. And you're either coming up to your knees or to your toes. Whatever's better for you. Sit back here. Big stretch. Take it here. Yes, you can. Right here. And bring it up, take it back and up. And let's get two more. And last one. And walk your hands back and pedal right here. And just slowly work your way up. All right, so tap and reach across. I'm gonna get getting ready to talk you through your first two exercises. And we're going to have many of our foundational movement patterns in this. A squat and a 45 degree press. I'll show you what that looks like. And a deadlift and a row. And as I said before, if you prefer just to keep it simple, you can always pick one of those exercises for your first round, maybe just the squat. And then second time, you can take it with the second exercise. So one heavy dumbbell. I would love for you to go something heavy. You're going to hold it here. You're going to squat low, and then you're going to press 45° out. So at that angle, grab that weight. Let's do it. Here we go. Sit low, press up so you're not pressing straight up. You're not here and you're not out here. You're split the difference, right? 45 degrees. You're gonna notice with that, you're gonna feel your chest muscles a little bit more. You're gonna feel as that weight goes away from your body, your core has to work harder and you can use momentum from the squat. You can use the legs to get power here. Feel that heart rate already getting up. I know I do. We got three, two, one. Yes. All right, team, so now you're gonna grab two heavies. So I'm gonna switch to my 20s. And you've got a deadlift in a row. So you're here, you're gonna do a hinge, you're gonna do a row. Pull those elbows up to the hips and then stand up. Join me. Let's do it. Here we go. Deadlift, row all the way up. Again. If you want to, just do the deadlift and do the row your second time around and then your pick your third time, you can do that as well. Stand up straight, feeling that heart rate, right? Remember, these are 40 second intervals. This is your long one. And then we drop it down to 30. Then we drop it down to 20. We're still going to keep that same good form. Remind you to be where you are today, where you are in your fitness level, where you are today. How are you feeling today? Last one, set those aside. All right, team, back to the top. 30 second intervals. So 30 seconds of our squat, 45 degree press. So again, out here, 45 degrees. Not here, not here. And then 30 seconds of our hinge and our row. All right, let's take it here. Two quick rounds, 15 seconds in between. You know what to do. In three. In two, one. Here we go. Squat press. And again. Pushing out. Not straight out, not straight up. Split the difference. You can make them one and then the other, or you can really get some power and some momentum from the lower body. Right here. Yes. Boom. Three, two, one. Yes. Set that aside. All right, 30 seconds. Hinge, row, pull towards your hips. Stand up straight. In three and two. Get set. Here we go. And stand it up, down. I think what you're gonna like about these intervals is that you're gonna feel how they go quickly. Right, again, we keep the heart rate up. Metabolic conditioning. METCON is all about getting that metabolic conditioning, that conditioning, that cardio, that metabolic burn through your strength. Right? Who says you need to do cardio? Right here. And relax. All right, team, we have one more. Let's make it your best one. It's only 20 seconds. Sit low, press strong, deadlift and row in three, two. Let's do it. 20. Low as you can on the squat. Lots of power on that press. Go heavy with it. Shoulders, chest. Tries. All of our upper body push. Working in this moment. Last one. And breathe. Quick breather. Just enough time to get set, hinge and row. Three, two, one for 20. Stand it up. Right here. And up. Yes, you can. All through the back of the body. Posterior chain. Right. Hamstrings, glutes, back, shoulders, yes. Team. And relax. All right, that is your first circuit. Set those weights down, Catch your breath. Quick sip of water. Are you feeling it? I know I am. Cheers, y'. All. I'm taking it to our next round. Let me show you your exercises. So I'm gonna go a little lighter on this because we've got two different exercises, but one of them, they're both going to involve the lunge. So on the right side, watch me here while you catch your breath. We're gonna lunge. Bicep curl at the bottom. Step it up. On the left side, we're gonna lunge. We're gonna add a little hinge. Reverse fly. Step it up. All right, so right side lunge, we got bicep curl at the bottom. Left side lunge, we get a reverse fly. So two different exercises, but they're both the lunge. All right, as we go down in time, we make it. Make it more crank, a few more out. All right, Are you with me? Let's get ready for that lunge and curl. All right, get set. Three, two. Lunge and curl. Down. Bicep curl. Step it up. Remember, you're stepping back on those train tracks. Get low, drive it up, take it down. Curl. Remember, you can just do a tap back where you don't get as low on the lunge. That works, too. Shoulders back, core engaged. Here. Down. 10 seconds. And you can hinge a little bit forward on this as well. 3, 2, 1. Relax. All right, if your hands need a little break, take it here. Same thing. Other side with the lower body, different with upper body. Here's your upper body. Reverse fly. Step back on the lunge. You gotta hinge a little bit. Reverse fly. Step out of it. Are we ready? Left side lunge in three, two, one. Here we go. Step back. Fly. Bring it up. So if that feels too much, you can bend those elbows a little bit, make it more of a row. Right down. Stand it up. Here we go. You can also alternate just right and left. Or again, you can alternate exercises. Just the lunge. Next round, you do just the fly. Yes. Three, two, one. Finish strong. All right, team, catch your breath. Same thing again. This time, keep the reverse, but can you make it a little quicker? Curl and up. Curl and up. And then same thing when we get other side only 30 seconds. Let's get it done. Three, two, one. Here we go. Lunge and curl. Bring it up. Curl and up. So we go last time, but we're switching up how we do it. And again, you do you be where you are today. If you really need to keep them separate where you get set in the lunge before you do that curl, keep that going. We want that too. Right? Good form over everything else. 3, 2, 1. And breathe. Get ready. Let me show you what this one looks like. You do have to get a little lower in that hinge. And here it's going to be a little slower, but that's okay. Three, two, one. Here we go. And up and up. Here we go. You want to drop the chest towards that front leg. And here. 30 seconds only. But we're feeling it in that heart rate, in the muscles, I hope. Me too. Boom. Last one. And relax. All right, team, so this is it. Catch your breath. This time, I want you to keep that lunge stationary. Lunge and curl. Lunge and curl. Keep it quick. And then lunge and fly. Lunge and fly. All right, we got 20 seconds each side. Let's get it done, because our next one, we go down to the mat. Here we go. Stationary lunge. Here we go. Lunge and curl. I'm gonna go hammer curl. 20 seconds. Only you can hinge a little bit forward in this one. So we get those hamstrings and glutes like we're getting and everything else. Yes. Breathe. Last one. Yes. Catch your breath. All right, same thing here. Stationary lunge with your fly. Here we go. I know it's a little different, so do the best you can. Again, if you need to go wide row, that's okay, too. I know those back muscles are tired. Yes. Breathe. H. 3, 2, 1. Relax. Heart rate. Right. Set the that down. Oh, man. You guys, do you feel it? I feel it. Let's grab some water. Yes. All right, cheers, y'. All. We are taking it down to the mat. So meet me down on the mat, and I would love for you to have some medium to heavy dumbbells. All right, what we're going to get is a close grip press, so you're pressing straight up, but we really are getting a lot of triceps while we do this. We're going to extend our legs out, all right? So watch me here. Close grip press. But if you're able, we're going to keep our feet here or here or coming in, coming out. So what I'm going to do is the first round, I'm going to go out, and in my second two rounds, I'm going to try to do the hold. All right? Then we're going to flip to a plank where we do a little reach under. So we'll talk through it once we're there. Our plank is going to be on our hands, and we're going to reach under through here, drag it all the way across, reach under all the way across. The idea being we get that twist. All right, team, so a lot of core as well as upper. Let's get it done. Elbows in. Three, two, one. Straight up. Everything down and out. So you decide where you want these feet to be. If you want to go out all the way, if you want to keep it small, that works. But we're going to keep those elbows close to our body, because with the close press, you can feel we get a lot of triceps, right? Back of the arms, things we want to work. Breathe. Right here. You can keep the shoulders down, right? And here. Three, two, one. And relax. All right, team, so set one. Weight in front. Here we go. You're on your hands. What I want, you can be on your knees too, or your knees here, is for you to really reach, twist, bring it across. Reach, bring it across. So I do want you to twist. You got it? Here we go. Reach all the way across. Reach under, twist, reach, and pull. So what I mean is, we're not just going here to here, right it. We're really trying to get it away from our mat, so we really have to twist our body and reach for it. Lots of core right here and here. Yes. 10 seconds. Stay lifted in the center. 5, 4, 3, 2, 2, 1. Yes, team. Lots of abs in this one. Again, close press. You can take your feet in and out. We got 30 seconds this time. Or if it feels good for you, hold them out. Maintain that isometric core while we move through our upper body. So here. 3, 2, 1, up. 30 seconds. If that is not right for you and you feel like you don't have good form, I want you here. Pull them in, take them out. Right? You're gonna get a lot of core work that way. If you can hold them, hold them. Otherwise, in and out. That's not right for you. Just do the press. Five, four, three, two, one. Yes. All right, team, so this time we're a little different. If you can, we're gonna slide this weight forward and back so we're on our elbows. Push and pull. Now I have a little bit more of a slick surface. If you don't have that, just do a reach and move it there. All right, we got 30 seconds. Push, pull, or reach with the weight. This time we're at our elbows. We're reaching forward and instead of under. All right, get in that good plank position. 30 seconds. Push. Pull here. And again. You'll notice I'm still getting a little bit of that weight shift, because as I lift the arm, I have to twist a little bit, Right? Twist. And here. Yes. Burn. Here we go. Three, two, one. Yes. Last time through. Don't we love supersets because they go fast? I know. All right, this time, if you can hold the legs out if you need to go in and out. Close grip, press if you need to. Just do the press. Triceps, chest, shoulders, lots of core. We're here, team. Take them out. If you can, press for 20. Up and down. Here we go. Tuck that pelvis. If you feel like you're arching that low back, you can lift those feet a little higher. Bring your knees in. You're still going to feel it right here. Up and down. Five seconds to go. Make it good. You can do it. Last one. Oh, I know. All right, team, put your weights to the side. This time, we are on our elbows. We're gonna reach under, reach under, reach out, reach out. No weight, just little reach, reach, reach, reach. Let's do it. Here we go. Reach under. And here. Little twist here. Reach, reach, twist, twist, reach. Yes, you can. We are so close. Feel that core and relax. Stretch it back. Team up onto your feet. Catch your breath. If you want to get a little hip flexor stretch. I know. I feel it, too. All right, team, quick sip, lots of core. Righto. Cheers, y'. All. All right, here is what we've got. Four, three. This last round, this is our bonus round. It's not going to be the full. We're just going 30 seconds and 20 seconds. You guys know I love a good swing. So you have two options. Three options, really. You can do just a deadlift. You can do a swing in the middle here. Power up, let it drop. Or you can do a skier swing. Two dumbbells here. Right up to you. That's bonus move number one. Then you know, my other favorite, favorite bonus move is a version of a mountain climber. So you can do standing, mountain climber or on the wall, or you can take it here. Cross, cross, cross, cross. 30 and 30. 20 and 20. That is it, team. Then we are cooling it down. So bonus circuit. It's shorter. It's my favorite bonus moves. It's up to you. Let's start with that swing. 30 seconds. Get set or deadlift. 3, 2, 1. Power up. Let it drop. So both essentially full body exercises. Even though this is a little more lower body and power, our climber is a little more core and Power. Drive it up, lock it out, let it drop. But we get upper, lower core cardio strength on both. 5, 4, 3, 2, 1. Swing and relax. Set it to the side. All right, team, your climber can be whatever you need it to be. If you need a standing climber or on the wall, go for it. If you need to, just tap it in, tap it in. If you want to run it, run it in three and two, one. Either way, we're staying lifted. I know that core is tired because we just had that whole circuit that was all core, right, and a little upper, but drive it across with me. We are over halfway there. Remember, you can just tap it too. We're not worried about speed. We want power, we want core engagement. We want that heart rate coming up. It is for me. I hope it is for you too. In three, two, one. Breathe. All right, team, one more time. I'm gonna give you a second to catch your breath. These are 20 second intervals. I'm gonna go with two dumbbells in my skier swing right here. Still bringing it from here. Locking it out, locking it out. Then let it drop. So I got 20 seconds of that, 20 seconds of the climber, and then that is it, team. Short and sweet. Let's finish strong. Let's get it done. 30. No, 20 seconds. You can also just your dad do your deadlift. Three, two, one. Power up. Let it drop. Yes, team. And this is your bonus circuit. All right, I don't want you to stress that. We got a bonus move coming. This is it. 3, 2, 1. And relax. Oh, man. You guys, catch your breath. This is it. All right, we got your climber again. Whatever you needed to be standing wall, knees or toes. But let's give it everything we've got. Think of it as a sprint interval. Last thing, because your cool down and your stretch is right after this. Zip up that core. Strong arms pushing up in three and two, and one. Here we go. 20 seconds. Everything you've got, because this is it. Strong core. Stay lifted, stay pulled in, stay breathing. Push up strong through those arms and take it across through those legs using inner outer thighs and hips. We got five, four, three, two, breathe. Stretch it back. Yes, team, stretch those shoulders down. And breathe. Bringing it all the way up into that all fours position. You can be on your fist if that feels better. Roll through. Cat cow. You guys, we got through this quick. I really felt like the bonus circuit. I probably could have added that third round, right, but we didn't need it. We got it all done in under 30 minutes. So let's take our time to get a little bit more, bit more of a stretch than maybe we normally did get sitting in that 90, 90. If this doesn't feel right for you, you can sit on the edge of a chair or a bench or the couch. Stretching the hips, turning your body. And then if it's okay with you, you can get into that pigeon stretch. But if that's not right for you, I totally get it. But just getting that hip stretch all the way through. Oh, man, you guys, I was feeling that. I don't know about you. Rotate those legs to the other side and again you can turn your body here, get that stretch, or if you want, take it into the pigeon. Relaxing into that, allowing your breath to return all the way through. And then slowly come back up into that child's pose. You can also do this off of a chair or a bench, something like that. And then let's roll back onto your feet. Feet just coming up halfway again. Hands can be on something or here or the floor. A little petal through here. So hopefully you felt that all the way through. I know I did. Feeling that heart rate that metcon, right? That metabolic conditioning that we talk about. Let's take those knees out wide and just roll the shoulders. Getting it all in, challenging our muscles for strength, but also keeping that heart rate up here. Rolling your shoulders. Yes, all the way in. Take those arms up to here. Over to the side. Big stretch team and other side. Make sure you leave me a comment. I love hear hearing from you. And if you like this type of workout, if you like the shorter workouts, remember that I have a wide variety here on the YouTube channel. Shorter, longer, no equipment. Equipment, kettlebells, TRX bands, whatever you may be feeling or needing for the day. 10 minute quick hits that get everything in. So leave me a comment, let me know. And of course, don't forget to subscribe. And please spread the word. Word that helps us continue to be able to make these workouts for you for free. So please keep liking commenting, subscribing and let's get other people moving and moving in a way that feels good for them. Thank you so much for joining me today. For this workout, make sure you get some more stretching on your own. Don't rely on just this little bit. We do at the end of the workout, get some more flexibility and mobility throughout your day, throughout your week. Let's get one big deep breath in and out. You did it. That was your dumbbell Metcon super sets workout. Great job, everybody.