16: Full Body Dumbbell MetCon Workout | 33 Minutes to Strengthen your ENTIRE body!

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your full body dumbbell Metcon workout. In today's workout, we're going to work the entire body using dumbbells. We're going to start back to basics, then we'll put some exercises together and we'll do it all in a flow that gets metcon Metabolic Conditioning. So while we get our strength training, we're getting our heart rate up. Of course, I'm going to give you lots of different options to work to your fitness level. So this is a great workout for beginners or anybod wants to take it back to basics and then take it up with intensity. Are you ready? Let's do it. Let's start just by getting our bodies warm. Little march. Pump those arms. Let's get the blood flowing. Try to let go of any stress that you feel like you might be holding in your body, whether it's from your work day or the week that you've had or family. Whatever it is, just let it go. Be present with me here right now. We're gonna get this done fast and we are gonna feel good doing it. Roll those shoulders right here. The difference with this workout today is that we're doing a flow, so we won't have those timed intervals that maybe you've done in other workouts of mine or just other workouts in general. Take those arms out, nice big stretch open here. Instead of those 40 seconds on, 20 seconds off, we're just going to make this a continuous flow. And part of the reason for that is to get what we call metcon Metabolic Conditioning heart rate up, get those highs and lows so we get some breaks. And we will also have breaks. It's not going to be continuous movement or lifting, but we won't have those regular timed intervals. So within that, let's take a nice big Y and then a hinge right here, arms out, and then drive those hips to the back within that. We're going to start with your back to basics exercises. So things that you're doing on your own, just a lunge, just a row, or things like that. Then we'll follow that with a second exercise. Flat back down and round it up. And then we will put two things together for a compound exercise. Now, when we get to that compound exercise, you are more than welcome just to pick one of your favorites, pick which one you want to do or split the time between the two. You don't have to put the two together if that is not right for you or you'd rather stay focused on the back to basics if you want to. Giving you the option again for that metcon little rolls of the hips and to get the heart pumping. But maybe you want to keep it back to basics just single your singular exercises to get your body lifting heavy. Sit low in that squat and bring it up. Or maybe you're a beginner, you're brand new to this, you're getting back into this, and you want to make sure that you are taking it at a pace that keeps really good form. So totally up to you. I will give you options throughout as I always do. So hands on top of the legs if you can pedal those feet, if you want to take those hands all the way down, take it there slowly bring it up and little tap back. So reach those arms up as you open up the hips. So almost done with this. Warm up and then we'll grab some weights and we'll keep going. I'm going to try to cue you on if you want to go heavy, medium, maybe even a little lighter. Hold that stretch here. You can either just hold it here or take it down, reach it up, and from here you can get that little world's greatest stretch twist. So I'll try to cue you on what weights you may want to use. I've got my tens, fifteen and twenty pound dumbbells today, and I'll be alternating between those. Go ahead and switch your legs. Other side here. Again, you can just hold it or drop it down and take it here. Here we go. And up right here. And if you want, take it to that high plank position. Otherwise you can meet me down on the knees. We're just gonna get that core fired up and just get a little stretch through here. So forward and back. You can drop the hips side to side and a little child's pose. Reach under right here. A little stretch through those shoulders. Just a couple on your own pace. And then we're bringing it up, we're getting into it. Go ahead and make your way back up to your feet. Slowly. Take your time. And then we're right here. Tap it out and reach. All right, team, so let's get it done again. We're going with the flow today. I will be keeping track of the time and the reps. You don't have to worry, worry about anything. And again, it does not mean that we're not going to have breaks and that we'll still have things kind of grouped in circuits, but it just means that you won't have to worry about the clock. And I Want that to get your brain out of that? Oh, I gotta watch the clock, or, oh, I have so much time left. Oftentimes, working in a flow is really good for our brains because we can really just focus on form, not knowing when we're stopping. Right. I know that gives a lot of people anxiety. I totally get it. But you can do it. And often these type of workouts tend to go by really fast. Go ahead and grab a medium set of dumbbells. Something you could do a bicep curl with. I'm gonna go with my 15s, although I might have to drop down. And we're going to start with a regular lunge. So right foot forward, left foot stepping back. Just like that. In three, two, one. Here we go. So dropping down in that lunge, stepping back wide on those train tracks, keeping the shoulders back. Remember, you have a few different options for modifications. You can just do a tap back. You can take it stationary or forward lunge. Find what's best for you. Bring it up right here. And I may do some countdowns, but don't worry, you don't have to be on the same reps as me. I'm just counting down my own timer. So you do get a little bit of that. Last two. One more right here. And then I want you to stand center. So with those weights, let's start alternating one and then the other bicep curls. While we rest our legs, we work our arms. If at any point you need more of a breather, you get it on your own. You can do it. Can we put them together right here? Going up and down. I've been challenging myself with biceps especially to go heavier, but when it starts to get too heavy, I may drop down. Let's go four or again. You can alternate two. One. Breathe for just a second. Take that other foot forward. Now we're back to that other lunge. Stepping back on the other side. Legs got a break. Arms worked. Let's go back to legs. Here we go. Down and up right here. And it's all about going at your own pace. You don't have to be doing the exact number of reps or the exact speed as me. I just want you to focus on your form. Remember, you can do the tap back as well. And breathe right here. Shoulders back, core engaged. Let's go. Three more. Burn. All right, team, I want you to give your hands a little break from the weights, but keep them close by. Little shake out here, and let me show you what we're gonna do. All right? So catch your Breath. Now, you feel that? Right? That is that metabolic conditioning. That's where we're getting things working together. Now we're going to alternate our lunge with those weights, and we're gonna curl. Now, you have two ways you can do it. You can lunge. Step it in. Curl at the top, or you can lunge and curl at the bottom. That's going to make it a little tougher. Contraction and contraction. So if that's not right for you, curl at the top, making two separate motions, or like we just talked about, pick your favorite. Do one or the other. All right, team, grab those weights. Compound movement, metabolic conditioning. Let's get that heart pumping. Lunge and curl in three, two, one. Here we go. And here. And your curl can be whatever you want it to be. You can turn those palms in. Can make it hammer, curl, or again, you can separate them out. Lunge and curl. Right. Now this one, I know you're going to feel that heart rate, so if it's too much, just stop and just do one movement right here. Down. I know it's where we're going to feel it. Yes, you can. This is all about muscle endurance. Yes, team four. Yes. Three, two, one. More. Breathe. Shake it out. Set those to the side. I know. So now you feel that, right? And again. What's nice about this, too, is that we can be. We can take the. The time that we need to breathe in between. We're not set on that. 20 seconds. You tap it out or breathe. Watch me. In your next move, regular squat. So goblet squat. You're gonna sit low again, we're gonna keep it a little lighter or medium, and then we're going to take an alternating chop. So we're going to twist. Bring it up. Twist, Bring it up. Remember, we're getting core and shoulders, then we're going to put them together and I'll show you how. So medium weight, if you got it. I'm gonna go with this. 15. You can hold the weight here, you can hold it here. Whatever feels better for you. Three, two, Core engage. Squat it down. Down. Drive it up. Super simple squat, like you're sitting in a chair. If you need to actually put a chair or bench behind you, sometimes that can be really helpful to help you get low. And again, you do not have to be getting as low as me. Breathe. And up, down. Trying to get into those heels. Trying to get at least parallel, if not a little lower. You don't have to go all the way to the down to the ground. But we're Trying to increase our range of motion as well as building that strength and endurance. 3, 2, and 1. Now, you can either hold your weight like this or like this. Watch me here. You can keep it small, close to your body. Little twist to the hip in the center. Twist to the hip in the center. Or you can take it big and up. Big and up. Join me here. Twist and chop to the center. Twist and chop. I know. Normally we get the momentum going just one way, right? We are alternating. Breathe. And up. I know. Up, down, up. Last two. And one. You breathe. Set your weight down again. Do you feel that? That is metabolic conditioning. Getting the heart pumping while we're getting our strength work. Watch me here. Again, you have two ways you've got that weight. You can either take it down, chop it up right to the center, or you're gonna take it down, take it all the way up, then chop, then back down, straight up, press or straight up, raise and then chop. I think that's probably the better one for most of us, but if you want to keep it hip to shoulders, that works too. All right, team, two hands on those weights in three, two, one. Squat, and chop. So down, up, turn with your chop. Back to center. Up. Take it smaller. If you want squat, Turn to the hip, up to the shoulders. Squat you do. You take it down. You can also do that. Raise. So many options. Down, up. Chop. Sit low so you get the momentum, the power. Then you stop it at the top. It's almost like that swing where we get power, power. Stop it. Down, up. I know. Four more. Four. Breathe. Three, two, one more. Catch your breath, team. Let's grab a sip of water right here. Do you feel it? I know I do. Catch your breath. Cheers, y'. All. There's that heart rate if you need a longer break. Totally fine. Hit pause. Take a break. Almost. You can also always take the weights out of it. Just go through the motions. Get body weight or slow it down. Again, just getting one. All right, so let's take it down to our mat. We're gonna get a quick breather here. Heavy weights, heavy to medium. We're gonna get some core work. Going to get a press. We're going to put some things together. All right, so if you got those heavies, keep them close by. We're going to start with a little baby toe tap. So weights out to the side. You don't need them yet, but I want you to bring it down. Tuck that pelvis. Enjoy this little break. We're still going to get the heart rate up, but let's take it here. Feet up in tabletop. And if you can, we're just going heels. Heels. If that's not right for you, you can just do a march from the ground. Either way, little tuck of the pelvis. Zip up the core. Here we go. Tap those heels. Tap those heels. We're gonna build this as we go, right, right here. Little tap. And you're not bringing them all the way in. You're trying to stay with that tabletop, right? Hands right here. There we go. Take it down. Think about bringing everything in the core together. If you start to fatigue, just stretch your back. Come back to it. Four and three, two. Good. Hug those knees in. Little stretch right here. We're gonna keep the feet up, and if you can, we're gonna reach around to those heels. Reach around, around. If that's not right for you, you can reach from the ground, but join me here. Right here. Reach. Lateral flexion. If you can keep the shoulders up, and we'll keep that upper core engaged while we get the flexion. If you need to keep it down again, you can just do a little reach. Or with your shoulders down. Keep it going. 8, 7, 6, 5, 4, 3, 2. And relax. Hug those knees in. All right, team. So we're gonna put them together. We're gonna do heel, heel, reach, and reach. Heel. Join me when you're ready. Reach and reach. Heel. And if you want, you can do those heels a little longer and that reach a little further around again. If you just need to march and march, that works too. Reach and reach. Heel, heel. Or just pick one good burn. Last two. Yes, you can. And relax. Hug those knees in, Team. I know. All right, we're gonna hang out here. We're gonna take it to a chest press. So remember, we're gonna bring those elbows in just a bit so we really get the back of the arms, the triceps as well. If you want to grab those weights, you don't have to go as heavy as me. But again, I'm trying to challenge myself. I want you to do the same. But we're pressing up and in, down and out. Our core is going to stay engaged in 3, 2, 2, 1. Up and down right here. Now, of course, if you have a bench, you can do this on a bench. That can be really helpful. I use mine sometimes in videos, so you can see me a little bit better. But you can also always do any of that bench work on the floor, so don't feel like you have to run out and buy one. But if you have One. Just hanging out in the garage somewhere. Let's use it. You get more range of motion. Take it up and in. Breathe. 3, 2, 1. More. And relax. Set those weights down to the side. We're gonna bring those hips up in a bridge. So if you want, you can rest your weights right here. Otherwise, you can just keep it body weight. If you need a little breather, think of this as core of glutes and hamstrings, but no weights. Want to grab those weights? I think I'm going to go a little lighter with these ones. You can do it. Lift and lower with those glutes. Right? Feeling it up and down. Yes. Back of those legs. 4, 3, 2, 1. Relax. So little stretch if you need it. You can even bring those heels up. Now you probably know what's coming. Let's put them together so everything goes up. Bridge and press. Everything comes down. If that's not right for you, just do one and then the other. Or pick your favorite. In three, two, one. Here we go. Up and in, down and out. Slow and controlled. And I really want you to think about the power coming up. So you get a lot of power through all those upper body push muscles. Chest, shoulders, but also triceps. Back of the arms. We get a lot of power through the glutes and the hamstrings. Back of the legs. Yes. Right here we got eight. Yes, you can. I know I said we're going for the flow, but then I gave you a countdown burn. Ah. Four more. Four, three, two, and one. And relax. Yes, Team, come up. Little stretch through that. Oh, fold it over right here. I know. Come up onto your feet and get a quick sip of water if you need it. Feeling those glutes. Feeling that core. Feeling that upper push. We're going to switch to one heavy to medium dumbbell and, sorry, two heavy to medium dumbbells while you grab some water. Watch me here. We're going to start with a side lunge. Side lunge. Right. We're going to do a bend over row. Side lunge left, and then we're going to put them together. Side lunge, row, push out of it. Now, again, it's going to be something that if you want, you can do the row in the middle on its own and then do the side lunge. Or you can pick your favorite. It's going to get that heart rate up, but hopefully you can work to your own pace. I know you can. Let's grab some heavy weights. All right, so whatever. You got to go something medium in the middle because we're going to go longer reps. We're going to start with that side lunge. Remember, you step out into it. Drive the hips out, push the hips to the back and push in all in one side. If you want to keep it stationary, nice and wide, just lean into it and push. In 3, 2, 1. Let's do it out. Hang out there. Press it out. Get low. It's. It starts to feel too much for your knees, or you feel like you don't get good range of motion. You can always switch to just one dumbbell. Probably that inside one right here and here. Chest open. Even though we're hinging a bit, dropping those shoulders, you're keeping that chest open. Right? And here. Yes, you can. And up. Breathe. Yes. How about we get three more or two on your own count? Last one. Good. Shake that out before we get that other side. Roll those shoulders back. Hinge it here. We're into our row. Bring those elbows up and up. Squeeze it. Those muscles down along your spine, right? Big muscles in your back. Core stays tight. If you start to feel that low back and you need to stagger or put your knees on a bench, that works too. Can. Boom. Here we go. Squeeze. 4, 3, 4, 2, 1. Relax. If your hands need a break, take it. But if you can, join me in that side lunge. Other leg. Here we go. Drop it down. Press it up. Yes, you can. And again. I'm keeping an eye on the clock, so I'm making sure that these things are even. But again, you probably noticed when you're not looking at the clock or thinking about the clock, you can really focus on your form and things go by quicker. Drive it out. Yes. And up. Boom. We got four. And up. Three. Yes. Two, one. Breathe. Set those down. Shake it out. Give your hands a break. All right, team, so now we're gonna alternate side lunge. Hold it at the bottom. Do the row, step out of it, or if you prefer to do them separately, side lunge. Finish the side lunge, come into the hinge, and do the row. If you prefer to do one or the other, that works too. Heart rate should still be up. Let's keep it going, team. To the right, to the left. Side lunge row or your pick. 3, 2, 1. Sit deep in that side lunge. Pull up in the row, step into it deep. And. Yes, you can. And up. Squeeze. So really focus as you get down there and making sure that you stay low and that you're still pulling the weights. Watch me here towards your hip bones. You're not Getting them too far out in front. They're not here. They're here and up. I know. There's that heart rate. Four and up. Three, two, and one. And breathe. Yes, team, catch your breath. Let's grab a quick sip of water. I know. Feeling it. We're gonna go back down to the mat. Let's grab a sip. All right, team, we're taking it back down. We're going to get a little bit more core. We're going to start with a plank sequence where we build. Then we're going to get some triceps with some leg lowers. I'm going to give you options. Go ahead and meet me down here. You can also take this plank on the wall. You can take it at an incline on a bench, or you can take it on your knees. But if you can, you can. I want you to catch your breath. Find that good plank form here and watch me. We're gonna go down to the knees. Bring it up. Here's what I want you to think about. Join me here. Bring it up. As you bring those knees up, use your core to do it. If you're on your knees, I just want you to drop in the hips. Bring it up nice and tight. Drop in the hips. But if you can, use your core to lift. Yes. Now hold it center. Drop the hip back to center. Drop the hip and the knee back to center here. If you want to keep those hips, those legs straight, you feel a little bit more that pull. If you want to bend, you get a little bit more of that rotation. Breathe, breathe. And here, stretch it up. Hang out here, team. Genie plank. So I want you to bring your arms like this one over the other, like you're making an equal sign. Again, you can be on your knees. We're going to rotate side to side. If you can bring it up to that high plank. Here we go. Back to center. Take it here. If that's not right for you, you just hold a plank. Or again, you be on those knees, but use your core, obliques, Deep core right here. Up and center. Two more. Boom. Yes. Relax. Meet me down on your mat with medium to lighter dumbbells, tricep extension. So, you know, we've done this lying extension. If you need to do it overhead, seated or standing. Otherwise, meet me down on the mat. We're going to take those weights up, shift them back just a bit. We're coming down by the ears and up. Of course, if you'd rather do a close grip press, you're still going to get your triceps or you can do this with one dumbbell. Bring them up here. Shift them back just a bit. Here we go. Triceps. And up. We are so close to the end of this workout, team. So hang with me. I know you can. And up. Breathe. Burn. Those arms are already feeling it. I don't know about yours, but mine are last. Four, four. Three, two. One more. And boom. Bring those feet up if you can. Scissors. Pull them together. Scissors. Now, you can keep with just that. If that's not right for you, you can just do a little scissors from the bottom, a little scoop. If you want to take it up, we can down for two with both legs. Legs up for two. You don't have to go all the way to the ground. I can't. I don't want to lose my form. So I'm going to keep it small. Two more. Either scissors or a leg. Lower. One more and relax. All right, team, can we put them together? If you're feeling extra fatigued but you still want to try it, maybe try it with one dumbbell. If you want to go for it, try it with two. We're not going very many. We are almost done here. Take them up. You can also just do the tries or just do the core. In three, two, one. Down. And up. Yes. You can finish this strong. I know these are tough movements to end on, but you're strong. You got this. And up. Yes. Boom. Let's go. Three, two, and one. Oh, man. Team. Oh. Stretch it out. Meet me up top. Because you know what, guys? I think we got time for a bonus move. Might as well. Those arms and abs are tired. Why don't we work those legs? Here's what we got, team. We're gonna do one set of a deadlift, and then if you want, you can try a dumbbell swing. One dumbbell in the center. Swing it up, let it drop. Otherwise, keep the deadlift for two rounds. I'm gonna go 20s with my deadlift and then 120 for my swing. Shoulders back. This is just that hinge. That deadlift that maybe you've done before. You're working on back of the legs. Relax. But contracting that core. Here we go. Down through the front of the legs. Stand up straight. Remember your hinge. You're going to drive the hips back and up. This is our last thing. This is your bonus. I know. Even with a flow, we're gonna put that bonus in, and then short stretch and we're done. So feel that stretch. I know. I feel like those quads worked really hard. Hard lunges side lunges. We did get glutes and hammies on that bridge, but why not make them work? Two more? Last one. All right, team. One dumbbell in the center. If you're comfortable with a skier swing, and that's what you're used to doing with dumbbells, you can do that. It's two dumbbells here. Otherwise, if you want to try the swing with me, one dumbbell. Drive it up, lock it out, let it drop. It's that hinge. And then you power it up. Then you let it drop. You're not lifting with your arms at all. If you'd rather just do the deadlift that we just did, keep with that. Here we go, team. Take it here. Nice. Good grip. Three. Prep it back. Two. One. Let it drop. Let it drop. Lock out. Let it drop. Yes, you can. This is it, team. Your stretch is coming again. You can do this with just a deadlift as well, and you will still get the same set of muscles without the power. Maybe this is a little easier for your back or your fitness level. Either way, getting it done for 4, 3, 2, 1. And relax. Yes, team. Catch your breath. Yes, you did. Ah. Do you feel that? Metabolic conditioning. Now, listen, I would like to think all of my workouts. Let's take those hands in front. Involves some version of metabolic conditioning, because we're always trying to get that heart rate up. But a lot of these we specifically do in a flow, or we put things together to drive that heart rate up. I love how it feels, but. But if you're new to this, maybe it was a lot. Maybe it felt really fast and furious. That's okay. It's gonna get better the more we consistently show up and the more we find we the things we like about different types of workouts. A lot of you don't love a flow, but you love that it moves really quickly, right? A lot of you don't love certain moves, but you love them when we do them in a tabata format because it's short and sweet, right? So remembering. There's always something about a workout format that you can find that you know is good for you and is challenging for you. And maybe you don't love it like you love other things, but that is okay. You don't have to love working out. I want you to learn to love it, but I want you to love how it makes you feel, how it makes you stronger, how it makes you healthier, and how you want to show up day in and day out and show up in ways that work for you, for yourself and the ones you love. My favorite thing to hear from you all is not when you tell me about your amazing physical results or weight loss or things that you know your PRs or you're lifting heavier. I love all those things. But my favorite is when you tell me that you finally enjoy working out and that you are consistent. That is the goal. Let's get one big deep breath in and out. You did it. That was your full body. Dumbbell Metcon workout. Great job everybody.