28 Minute No Repeat Bodyweight Supersets Workout II METCON Day #5

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat body weight Supersets workout. This is day five of your metcon challenge. But this is a no equipment workout that you can do at any time. I'm going to give you lots of different options to work to your level. We'll be working in super sets, but in a no repeat format. So it's gonna be a good time. Are you ready? Let's do it. Let's go ahead and start with a march. You can march or jog, whatever you need to do to get the blood flowing. Get that temperature rising, roll those shoulders. We will get a quick warm up here. Get moving in the movement patterns that we're going to be working today. And again, getting our bodies warm, getting the blood flowing, getting that energy up and ready to go, getting the muscles activated, and of course, getting that smile on your face. Right, so let's go ahead and take it up right here. We're gonna do a big I and then a hinge, and then a Y and then a hinge, and then a T and a hinge. So up straight, hinge. Why hinge out wide? T, big stretch. Hinge through the back of the legs. Big stretch, big stretch. As long as you're moving your arms again, that hinge in doesn't really matter if you're getting the letters Y and T. Since we're here, let's just go ahead two or three or four minute rounds, kind of like an AM wrap, where we go back and forth between two exercises. Today, what we're going to do, let's tap it back right here and reach it up. Right through here is we will have two exercises, but most of them will have a right side and a left side. So you're gonna go 50 seconds of work. We're gonna allow ourselves. Go ahead and step it back here. If this is good enough for you, keep it here. Otherwise, take it down, reach it up, drop that knee and reach through. So we're going to give ourselves, in theory, about 10 seconds of rest, but it's gonna feel like we're back to back, step back into that plank, then take that other leg. If that's not right for you, then just step back into that other leg. You can stay here, take it up, take it down, reach through and up. So it's gonna feel like a three or four minute round, but we will get intervals right through here, back to that plank. I just want you to tap those knees across. If the plank is not right for you, you Just tap them back from the knees here. Take them across, open up the hips. 3, 2, 1. Walk those hands back and slowly roll it up. Let's tap and reach across. All right, so here's what we got. We are going to be getting it done. Jump. Let's start with that three point lunge. Right leg forward. Here we go. Tap, tap, tap. And up. So 50 seconds. So you're getting wider or to the back? Wider and lower on everyone. So it's almost like a pulse, right? Pulse, pulse, pulse. The one in the middle is more like your regular lunge, but of course, if you need to keep it higher for a little bit of a modification, that works too. I'm always going to give you options. The idea is that this front leg is doing the work if you can get low with it. Get low. Remember, you're stepping close, regular and wide. Drive it up. 10 seconds to go. And up. This first circuit is all lower body and hopefully we'll get that heart rate up, too. Down, down and relax. All right, so here's what we got. We're going hinge. So it's a kickstand. Hinge, Hinge one. A little stretch through there. All right, team, take it to that other side. So you're turning it here. Three point lunge. Remember, you're stepping close, regular and wide. Drive it all the way up. Join me. Close. Regular. Wide. You're stepping back hip distance apart and get lower and further back every time. Right? And up. Remember, you can modify and just keep a bit more of a tap, less of a lunge. Keep that front leg working. Keep that core zipped, chest open and proud. Down, down and all the way down. Drive it up. Yes, Over. Halfway there. Breathe. No, repeat. Right side, left side. Right. So touch the ground if you can. Add that little jump if you want. Or you can take it one leg hinge. So basically, a one leg deadlift, that's all hinges, is a deadlift. Balance right there. Right? So again, no need to rush it. Take your time. Breathe. Here's your most advanced version. You can tell it's hard for me to keep my balance. And breathe. 10 seconds. Are you feeling that glute, that hamstring? I hope so. Breathe. Three, two, one. Shake it out. That is your first circuit. Only two moves. Right. Went by quick because it's. No. Repeat, stay down. We're going all on one side. Take this arm out. 3, 2, 1. Starting close. Walk it out, walk it out. In between that, we're going to go over and do a side plank with a little Twist and dip. Are you with me? I think you are. All right, a little bit longer break on this, so I could talk you through it. But out, wider, out, wider, all the way down. Getting lower and wider each time in that good plank position, or knees, whatever, push up position is right for you. Your station. Your right one's going to stay stationary. Left one moving. Here we go. Push, Push. All the way down. Drive it up, back in. And here. You do not have to go fast. You can take your time every time. 1, 2, 3. You're still at that 45 degree angle on all of them. It's not a tricep push up, but you're getting lower each time. You're getting wider each time. Don't forget about your core. Remember, everything is wrapping in. Tilt that pelvis. Lift with your core. As much as you're pushing with that upper body, it's gonna be a little bit of an upper body burn on this one, but you can do it. Push. 10 seconds, right here. Lower, lower. All the way up. Wider, lower. Yes, team. Three, two, one. Stretch it back. All right, whatever your stationary arm was, you're gonna rotate to that side. It's gonna keep you balanced. We're going up. We're dipping and twisting. Here we go. Drop down with the hips. Drop down with the elbow. Bring it up. You can do the knee, too. If the twisting is not right for you, you just drop the hips. So we got arms and abs on this one. Again, it's going to be a little bit of an upper body burnout, because I know those arms are tired from that. Push up. And now we have to support right. Down and up. If you need a little extra drop to that knee, take the twist out of it. That works, too. Down and up. Bring it here. And yes, I know. I'm feeling it, too. Right here. Readjust. If you need to really think about using those obliques, you got 10 seconds. That's a long side plank, right. Four, three, two, one. Let's get that stretch over here. All right, team. So other arm is stationary. Other arm is walking it out for three. Getting wider and getting lower. Push up. Here we go. Push, push. Get low. Drive it up, close, wider, wide, all the way up. Even if you're doing this quadruped, which is all four, which is totally fine. Zip up that core. You're still getting lower and wider every time, and you're keeping that straight line from the tailbone to the back of the head. Again, zip up that core core. Tilt the pelvis. Make sure you're breathing Here we go. Down. Yes. Arms. I know. Core engaged. Ha. 10 seconds to go. Bring it up. All the way up. Stretch it back. All right, team, other side with the side plank. Give yourself a little second to stretch that over. We're going to support with that arm. That was stationary. We're going to lift it up in the side plank. Lower and twist right here. Lower the hips, turn the elbow in, Drive it up. Use your obliques and your corners. Let me if you need to. Slow it down if you need to. You got 10 seconds, then this circuit superset is over. 5, 4, 3, 2, 1. Stretch it up onto your feet, team. Quick sip of water. We're gonna jump into this one. We're back up onto our feet. So we had a lower body superset. We had an upper body. Now let's get lower and upper together. Well, we had an upper and core on that one, so watch me. You're gonna step out into a plie on the right. Slide those heels in to get inner thighs. As we do that, you're gonna pull it down, press it up, pull and push. Then we're gonna turn our feet forward. We're going side lunge. Squeeze and open. So push and pull. Are you ready? Plie. Here we go. Get a feel for the lower body first. Step out in the plie, Squeeze in inner thighs and core. Then pull, push, pull, push. We're going to keep those arms up the whole time. That's what's going to keep the upper body working. But I want you to really drive out of that stationary leg. Squeeze through the inner thighs, wrap that core, squeeze in the shoulder blades, push it up, down. It's kind of like everything connects right at the top. Squeeze right through there. Yes. Team, take it down. So I'm stepping out to the right. My right, your left. We got 5, 4, 3, 2, 1. Turn those toes forward. Get ready to step out into that side lunge. As you step into the side lunge, bring the elbows in, squeeze them back. Ready? Here we go. Same side, but instead of plie side lunge, you can also just do stationary side lunge squeeze. If you can, try to bring those elbows together, it's really going to get the chest and the shoulders, triceps and back as we open up. Keep it going if you want to shift that weight. So we did inner thighs on the plie. Now we're thinking outer thighs and hips, and we're thinking more chest and shoulders, but still lots of back. Right? And breathe. Take it back. Drive it up. How's that heart rate? Right Putting these two together, even though we're not using weights, our entire body is working. Core is working to stabilize. You can always take the upper body out or lower body out if you want to. Just focus on one thing. Three, four, two, one. Shake it out. Same thing. Other side. No, repeat. We gotta get the left side. So we're stepping out into the plie. Zip it up. Inner thighs, core press. Here we go. Pull. Push with that upper body, step out. Squeeze. Inner thighs, glutes and core down. Breathe. Pull those elbows down by your sides again. If you just want to focus on upper body, go for it. Still think about that core. You just want to focus on lower body. That works too. Inner thighs, core, glutes, booty. Right. Push, pull, push, drive up through that stationary leg. Right? 10 seconds to go. What works in this workout too is even though we're not using weights, we're getting that heart rate up because of that superset format. Not a lot of rest. Breathe. Let's take it side lunge, right? So squeeze. And squeeze. You can keep it stationary. Shift the weight into that hip. Push out of it. Or you can step into it. Here we go. Fly. Open it out. Squeeze. And out. Keep those shoulders dropped. We're not here, right? We're here. Drive it in. Pop it out. Here to here. Yes. And up, down. Squeeze. I know it's easy as we get tired just to move. Go through the motions, but really be intentional. Squeeze. Imagine as if you have weights or you're pushing against resistance, right? Squeezing the weight in, pushing the weight out. Feel the difference when we're super intentional about what our upper body is doing. Even though we're not moving any weight, we're moving body weight and we're working our brains to get those muscles working harder. And breathe. Three, two, one. Shake it out. Quick sip of water, team. So many things working there. We're going back down to the ground. All right, so we got a whole lot of core here and a little bit of glutes. So we're gonna do a one legged bridge. So join me on the mat, but watch me. First. We're gonna do a little lift and a lower. Then we're gonna extend it out here. We're gonna cross and lower. Cross and lower. Same thing. Other side. If that bridge is not right for you, you feel like you don't have as much range of motion. Just take it to a regular bridge and I'll give you an option for the core. Here we go. Left leg up. Right leg pushing up and down. Now I know it's hard to get a whole lot of range of motion here. So what I want you to think about is pulling that heel in close and really just stay focused on hamstrings and glutes. Right. Up and down. Yes. There we go. Remember, if you feel better getting more range of motion on just a regular bridge, that's okay, too. Tilt that pelvis in on both lift. So lots of booty. Right. Glutes and hamstrings here. 10 seconds. Burn and breathe. Straight up and down. 5, 4, 3, 2, 1. Take both legs up. Get a little stretch. All right, so the leg that was up or the leg that was down is gonna go here. Other leg, we're gonna cross and lower. Join me. So cross, crunch, lower. If that is not right for you, if you need to modify, take the crunch out of it and just do the leg lower. Really good for pre and post. If you're feeling any pressure in that core, just get a little stretch break. If you need to take that leg up and have the moving leg go down. That works too, if that makes sense. If you want that challenge, cross it and here. And breathe. Yes. Core. I know, right? Again. It's a long 50 seconds. Keep it going. Reach and cross. 10 to go. If you need to support the head, support the head. Or just take it lower. 5, 4, 3, 2, and 1. Ah. Stretch your back for a second. That moving leg is now coming, becoming your stationary leg. For that glute bridge. Wrap that core, other leg up. 3, 2, 1. Take it down. So again, it's gonna be a small range of motion. That's okay. We're really isolating that one side. But sometimes when we do a one legged bridge, some people feel like they're twisting a bunch. If you can't keep those hips and shoulders square, or if you start to cramp or want to get more range of motion, again, take it to this regular bridge. It's up to you. Breathe up and down. Yes. This is that point where in our. Because we do a lot of 40 second intervals. I'm like, it should be 10 seconds, seconds to go, but it's really 20. But now it's 10. Lift and lower. Lift and lower. Breathe. 3, 2 and 1. Stretch them both out. Then that stationary leg is going down. This leg is moving. Hands behind the head. Here we go. Up and down. So you're reaching across, across. Really exhale, Pull everything in. So give yourself a second to check. Are your hips stacked right below your pelvis? If you feel too much of that arch or too much here, try to get that alignment right through here. And then little rotation, Right. If you're not sure what your legs are doing, just find something. Right. Go ahead and bring it up. On to your feet. Core on fire. Right. Grab a quick sip of water. We got one last round. We're gonna get some lower body, some upper body movement. Then we got upper body and core. So we're gonna alternate again. Right side, right side, left side, left side. So it'll be up and down on the mat, starting with a little curtsy lunge. You're crossing it behind. Try to get low if you can. And on the.