21: 25-Min Strength Supersets METCON Workout | Full Body | BodyFit By Amy

Hey everybody, I'm Amy from BodyFit by Amy, and this is your strength supersets MetCon workout. In this workout, we are working your entire body for strength and metabolic conditioning, working in supersets, so going back and forth between 2 exercises. Within this, I will give you lots of different options to work to your level. Are you ready? Let's do it! Let's start just getting our bodies warm, so Moving the arms, moving the legs, whatever you need to do to get everything warmed up, get our body's core temperature up, get everything moving. Let's take those arms up and down. You can go to the back and to the front, right through here. And let's add bringing the knees up. Knees just nice and high. Opening up the hips right here. And let's take it right here. We're going to take those toes out, we're going to drop it down, reach up, reach up, and all the way up. You don't have to get all the way to the ground, you can just be here. Reach, but open and up. If you want to go to the ground, A little more of a stretch through your back, through the sides. Reach here. Let's get 2 more like that. One more. And right here, let's take it with a hinge. Up and back. Drop it down. And here. So you can drive those arms up to the back and then here, but I still want you to keep the shoulders back. So if that helps you do that, keeping the hands here and reach, or if you feel like you can keep it flat, big stretch. Pull down.

And here.

Ah, let's step out and reach. Okay, so strength supersets MetCon. So just like it sounds, strength supersets alternating between the two, but because we're getting metabolic conditioning, we are also going to have one of those exercises be true back-to-basic strength, go heavy, and one that is going to be a little more power-based or a little MetCon-based. So nothing too crazy, no jumping or anything like that. But something to get your heart pumping a little bit more. So I want you to think of those in those terms. I still want you to go heavy, but especially on the Back to Basics. But if you can, we're gonna take— add some power, add some metabolic conditioning. You guys know we get my MetCon anytime we're going heavy, anytime we're doing strength training. But within this, we're gonna take it a step further. All right, so your first exercise, you've got one-sided bent over row. You can just keep it right here. And then switch your legs, or you can have your knee on the bench. That's your first exercise, so go heavy with something. I'm gonna actually keep this all kettlebell. Here's the other thing, you can switch between kettlebell and dumbbell. I'm gonna do a kettlebell on my first round, dumbbells on my second. So we're here, go 35 here. That's your first exercise. Your second exercise is either a curl into a squat or a clean into a squat. So dumbbells or kettlebells. Here's your low impact version. Curl, squat, and here. Or clean, squat, and down. I'm going a little bit lighter on that because of my knee, but either way, a little bit more power even if you're just doing the bicep curl, not the power move. All right, let's go ahead and get in position for that bent over row. Again, go heavy if you can. Hips to the back, even if you're on the ground or knee on the bench. Pull up. Towards the shoulder blade, and we're going down in time. So we're starting 40 seconds, then we go down from there. Here we go, take it up. You can rotate a little bit if you want. And here's the other thing, team, other than switching equipment if you want, we are keeping the same exercises all 3 sets. I know you know me, I like to mix it up, but we're keeping it simple today. Not simple in the exercises, but simple in what you have to remember. It's just these exercises. If you want to add something different on your own, feel free, but we're keeping it simple. 2 exercises. Some will have a right side and a left side like this. And relax. Let's switch it, other side. Some will just be straight, one and then the other. So go ahead and get set on that other side. Again, if you're staggered, still flat back, keeping those shoulders packed. Not letting them drop here, pull them here, and then with the row. We got 40 seconds, core engaged. Here we go. Right here. Remember, really trying to keep the hips and shoulders square towards the ground. That's going to help keep you from over-rotating.

Here.

Yes, halfway there, 20 seconds to go. Then we got our MetCon move. We got a clean into a squat or a curl into a squat. A little bit more heart rate, but nothing too crazy. 5, 4, 3, 2, 1. All right, a little bit longer than we normally would do on sort of a HIIT move, but you can do it. We got 40 seconds. Again, curl dumbbells or kettlebells into a squat, or clean, toss it to yourself, or with your dumbbells you're here. In 3, 2, 1. Cleaner curl, squat low, up here. Again, I'm going lighter with this 25 specifically for my knee, but when you get the power into it, you can typically, typically go a little bit heavier, right? Because the power is going to help you. Maybe you couldn't do a bicep curl with something a little heavier, but when you add power, you can get it done.

And here.

Right here, one more. And relax. All right, I'm gonna grab dumbbells for this one, so I'm going with a dumbbell here. 30 seconds only. Again, you can take it right side and then left side, knee on the bench, or take it back in 3, 2, 1. Here we go. Slow on your way down, controlled way up and way down towards the hip. Breathing through it, especially after that MetCon round, right? So we are challenging our endurance With this, both muscular and cardiovascular. Relax. And to remember, only 30 seconds. Let's switch to that other side. 3, 2, 1. So your goal is when you come back to the Back to Basics, calm your breath. If you feel like you need more recovery, recovery, hit pause and take it, right? That's why we're not doing a bunch of HIIT exercises back to back to back, right? Recovery is so important with that. Part of our recovery is active recovery while we're going back to basics with a lift. And relax. All right team, this time I'm going dumbbells with my clean into my squat. Again, you can just do A bicep curl into it, or take it with that clean. Up to you. 3, 2, 1, and squat, and down. Right here, 30 seconds only. They each have their own level of difficulty. I'm going a little bit heavier With the dumbbells, so 15s, so it's a little bit more on my knee, but also having the 2 weights, right, to stabilize a little bit more. 3, 2, 1, relax. All right team, breathe. Last round. Only 20 seconds. Pick your weight, doesn't matter which. We got 20 on the right, 20 on the left. Last clean, then we'll grab some water. Into our next move. Get set, catch your breath. 3, 2, 1. Almost there, 5 seconds. Can we get 2 more?

Oh.

Let's take it other side right here. Wrap that core, get it done. Here we go. Strong with those back muscles, upper body pull from the ground. These muscles can do it. 5 seconds. Last 2, and relax. All right, 20 seconds clean and squat. Whatever you got on this last round, high heart rate, because guess what? Your water's coming in 3, 2, 1. Here we go. Oh, probably only get a few, but you can do it. Maybe 4, maybe 6. Still get low in that squat, make those legs work. Yes, relax. Let's grab some water, team. Here we go. Catch your breath. We're going back this next round. We're taking it everything down onto the mat. All right, we're going to get a little heart rate break after that. Still keep it up though. Quick set down on the mat. Now what we've got here is a press, your standard floor or bench press. I'm going to keep it all on the mat. Just for ease of switching because we're going from the press flipping over into a climber. If you want to do it on the bench to the floor, you can do that as well. I'm going to keep dumbbells the whole time, but up to you if you want to do one with a kettlebell as well. Regular press. I'm going to take it all down on the floor so that way I can just flip over, but if you want to be on the bench to get a little more range of motion You can do that as well. This is gonna be the hard part for me. Maybe I'll go to the bench on the second one. Go ahead and get set. This is what we got, your regular press. 3, 2, 1, and breathe. Maybe I'll change my mind. Can change my mind in the middle of a, of a circuit, right? Then I'm gonna go to the bench next time because they're heavy. It's hard to pick them up from the floor, right? And so I can get a couple rounds with more range of motion. Oh yes, team! I got my 25s here, going for it. Strong upper body, you got it. 3, 2, 1, and relax.

Nice.

All right, you're turning over. You can be on your knees if you want to do a tap back instead. You can have your hands up on the bench or on the wall, but here's what we've got. Drive those knees in. You can just do core here, or you can add a little climber jog. It's up to you. Lots of core, lots of heart rate. Let's do it. Here we go. I'm gonna sort of split the difference because I don't want to run too much because of the impact on this knee. But I am going to add some power as my knees come in. Again, we're less worried about speed. Upper body is going to work pretty hard in this because you can feel those arms right after that press in this position. So if you need a little stretch break, take it. Come right back into it. Yes you can! So close, we got 5. 4, 3, 2, 1. Stretch it back, back onto your back or onto the bench. Again, changing my mind mid-circuit so I can get into position a little bit better. Exact same thing, but we got 30 seconds this time. So getting in position, core engaged, bringing those elbows down. 3, 2, 1. Oh, maybe it wasn't the floor, maybe it was just that I really stepped it up with these heavier weights. I've been doing 20s for a long time before I got this new set of weights with French Fitness. It may mean In the middle of this set, I have to reduce my range of motion, and guess what? That is okay. Last round, I'll go back down to 20s and get a longer range of motion. 3, 2, 1. Oh, turn back over. Maybe this is easier. All right, here we go. We got 30 seconds. If you want to take your knees across this time, you can. 3, 2, 1. I thought the lower body ones would be harder, but it might be this round because essentially our arms don't get a break. But that's okay. Think about your core and drive those knees across. If your heart rate is up too much, take it a little slower. You'll still keep the heart rate up, you'll still keep the core working. Right here, 10 seconds. Stay lifted in the Center. Keep breathing for 5, 4, 3, 2, and 1.

Woo!

When we don't have a right side, left side specifically, these circuits go fast. All right, I'm going to drop down, and that's okay cuz I'll get a full range of motion this time, and it's only 20 seconds. Go ahead and join me one more time of each. I know that hardest Pumping. Focus on your breath, focus on your lift. Here we go, right here.

Yes you can. And up.

2 more. Yes!

Woo!

And relax. Take him down, stretch. Yes you can! Did we go 30 on that? Sorry about that, team, if we did. Only 20 on this climber, I promise. You pick knees straight in, knees across, run it Or jump it. 3, 2, 1, here we go! Run it, or tap it, I should say. Arms get a little break, I promise it's coming, don't worry. 5 seconds, let's get that MetCon in. 4, 3, 2, and breathe. Stretch it back. Yes, team! All right, grab some water, rack up those weights if you need to. All right, team, this next round we are going to go from the bench or the floor to standing. Grab some water. So it is going to be a lot of up and down. We'll allow for a A little bit more time for that. That is mobility in action, right? First round is going to be a straight up deadlift alternating with some core. So if you have a bench, I would say go down to the bench for the core. That way you can get down and up quickly. But again, we'll take a little extra time on this one because our second and third round— first round deadlift. Deadlift. Second and third are swings. Okay, so we're bringing the power, we're bringing the heart rate. We're gonna let it come down. We'll come down for some core. This core, we are taking it bicycle. We'll start slow, we'll keep it going. All right, so straight up bicycle, whatever you want, deadlift, and then a swing. Okay, now that we've talked it, I'm gonna go 20s again. I would go heavier, but because Because of this knee, which I know it's annoying to me, but shoulders back, core engaged, weights close to the front of the legs, shoulders packed, straight up. All right, so grab something heavy, your deadlift to start. Second 2 rounds we'll do a swing. 3, 2, 1, and up right here. Take your time. This is your one true back to basics for the core as well. And up right here. Yes you can. Connect with the glutes, the pelvic floor, the inner Thighs, the back, everything right at the top. 3, 2, 1. All right team, down onto your bench or onto the floor. It is a basic bicycle. If you need to keep it a standing bicycle, that is a great modification. Or if you need to keep it one foot on the ground, up to you. But if you can, we're here, we're here, we're nice and slow.

Slow.

Here we go, slow bicycle. And within this, I want you to think about all the different parts, making sure that you're tucked hips to ribs, zip up the core, engage the pelvic floor. Not only are you flexing in the spine, but you're rotating, right? So it's not just a crunch, it's a crunch and rotate. It's extending the leg and rotating. Right here, 10 seconds. It's one of my favorite core moves, although it is one that people tend to rush or do not as effectively. Hug the knees in, but not this group, right? I know you guys are taking your time and really using your core for the movement. All right, back up onto your feet. You can do that deadlift again, or You can take it to the swing. I'm gonna go light on this. 30 seconds. If you want to just do the deadlift, just do the deadlift. If you want to do the swing, power up, lock out, let it drop. All right, are we ready? 30 seconds. Take it out in front, drag it, hike it back. 3, 2, 1, power! Let it drop. Again, you can probably go heavier. I'm keeping it lighter for my swings, for that knee. Locking out at the top. Arms are not lifting, they're just moving from the lower body. 10 seconds to go. Here's your MetCon, right? Yes, you can! 2, 1, swing and relax. So we're going to give ourselves a couple extra seconds to catch our breath after that. All right, even if you were doing the deadlift, time to get down to the mat or down to the bench again. You guys know I tend to try not to have a lot of up and down, up and down, but I do like to put that in because that is mobility. That is, that is us Getting in and out of bed, in and out of the bathtub, down on the floor, up on the floor with our kids, our grandkids. Functional movements we need to be practicing in our workouts. All right, so we got 30 seconds with that bicycle, keeping it slow and controlled, zipping up the core. 3, 2, 1. Again, can you have the core create the movement even as the leg goes out, even as the torso rotates? It's all through the center. 10 seconds right here. 3, 2, 1. Hug my knees in. All right, one more time, 20 seconds of each. We're back to that swing. We're gonna take it here, catch your breath, powering up, locking out. If that's not right for you, just do the deadlift. Here we go, team. Shoulders back, 20 seconds only. Out in front, here we go.

20 seconds.

3, 2, 20 seconds. Power up, let it drop. And if you're feeling spicy and you want to hand it off, you can. I told you we're keeping the same thing, but not with this round, right? Yes! 5, 4, 3, 2, 1, swing and relax. Pedal. Last time with your bicycle, then we're back up onto our feet and we're gonna get some water. This time, team, if you want, you can do a little baby bicycle. I still want all the contraction here, but instead of going all the way out, we're going to keep it nice and tight. Not this, right? You're not running. but deep, deep core. So go ahead and join me here. Tuck the pelvis, zip it up, button up. Get ready to move slow but small. 3, 2, 1. You can drop your feet a little bit and still keep a slow motion, right? Feel that deep core. 10 seconds to go right here.

2, 1. Yes!

3, 2, 1, hug the knees in. All right team, there we go. Stay where you are, get a little stretch. You can press those shoulders down, or if you're pedaling your feet, whatever it is for you. If you're on the floor, come up, roll through. If you're on your feet, you can do that standing cat-cow, rolling through your back. Yes, team! How we feeling? Hope you're feeling good. I hope you're feeling strong right through here. All right, if you're on the ground, come up onto your feet. Let's slowly roll it up. Take those arms up. How do we feel, team? I'm feeling a little shaky. Had a long weekend, didn't work out much. That's okay, gave my body a break. Arms are feeling a little shaky. I don't know about yours, but hopefully you're feeling it too. Leave me a comment, I love to hear from you. So So this workout, if you're following our program, this workout is— was a little more full body, or was full body, right? And we got a mix of MetCon moves and Back to Basics. We get to our upper and lower later on in this week. You will have a little bit more of that Back to Basics and those modalities to really bring the burn, bring the fire, bring the strength. But lots of other fun things Planned for you this week and this month. Let's take those fingertips down, let your head drop to the side. Make sure you get some more stretching on your own, especially that lower body, your back, your shoulders, and that you're building in that flexibility and mobility into your week and your days. Thank you so much for joining me today. I'm feeling it. I hope I hope you are too. Let's take that energy with us throughout the rest of the day. Let's get one big deep breath in and out. You did it! That was your strength supersets MetCon workout. Great job, everybody!