32 Minute Dumbbell MRT No Repeat Workout

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your dumbbell MRT workout. That's metabolic resistance training. And this is day 16 of your no repeat challenge. This is also a great standalone workout that you can do at any time, and that will give you lots of different options to work to your fitness level. Metabolic resistance training. We are going to work in longer reps and sets to get that heart rate up using just our weights. We'll be using dumbbells. If you have a couple of options, keep them close by. Are you ready? Let's do it. All right. We're gonna start just by getting our heart rates up, getting the blood flowing, getting our muscles warm, and everything ready to go. We're gonna do our best to keep this warm up pretty short, because we're gonna keep this workout short. So that is the thing about metabolic resistance training. The idea is that we increase that metabolic rate, that metabolic efficiency. A lot of times, when we think about that calorie burn or epoch you've heard about, which is the afterburn effect, we think about that with regards to cardio or with regards to hit. But this is a similar format, similar to what you do in a lot of your workouts, but the goal is to have longer, what we call time under tension, having your body under that load for longer periods of time with limited rest. So we're going to be working with big muscle groups, a lot of back to basics, but it is the format that is going to keep our heart rate up. Right. So I'm going to give you options. We're going to be working in four circuits that will have five exercises. Each last one might be a little bit shorter. And we will go 50 seconds of work and about 10 seconds of rest. Just enough for me to tell you what your next move is. Let's take it nice and wide. Shift to that side, lunge, reach it down. So within that, this is also no repeat workout. So you do have to follow along, because once we get through those five, they're done. We might. You might see a different variation of it later in the workout, but for the most part, no repeat. We're gonna sit low into that squat and then take it into a hinge right through here. Sit low in that squat. Maybe you're sore like me through the back of those legs. Let's really warm it up, make them different. You're gonna sit low, hands behind, right through here. I think you'll like this workout. Of course, I'm going to give you options. You can always Take more of a break if you need it. Let's take those hands on top of our legs right here. Standing cat cow, right through here. And of course, you can adjust your weight as needed. You can take it body weight, you can hit pause if you need to. Whatever you need for you, take those hands down right here. We're just gonna walk it back and walk it in. If that's not right for you can just tap your legs back, opening up the hips in a little half lunge, right? But if you can get down there low, walk it back, walk it in nice and wide. Hip opener right through here. Down, back, back in, in. Reach it up. Let's get one more, and let's hold it back here in the plank. Again, if that's not right for you, you can stay upright or drop it to the knees and you can take it to that standing cat cow. Otherwise, let's press to that back to that high plank down dog, pedal those feet back to that high plank. Keep it here warming up through the core and also stretching through the back of the legs. Let's get one more breathe, and then I'll have you walk your hands back into armor back. Round it up. All right, so little body weight, cardio dynamic. Warm up to finish it out right through here. All right, so working with our dumbbells today, I will try to cue you on when you might want to go a little heavier, a little lighter. In general, if you can keep the same set of weights for all five moves, that is going to minimize that rest time even more. Right? If you're not having to switch out, but do what is best for you. Again, these are longer sets. 50 seconds, not that much longer. Often we do 40, 45, sometimes 50, and very short rest periods. Remember to be where you are today. This is your workout. I want it to work for you. I want you to feel good about being here. So if you need more of a breather, go for it. If you need to go again, lower weights or body weight, totally fine. The most important thing is that you showed up today, so challenge yourself, but in a way that's good for you. All right? So go ahead and let's just take it step side to side. I'm going to talk you through that very first set of moves. All right? So again, 50 seconds of work. 10 seconds rest in that 10 seconds, try to keep your eyes on me. If you need to set the weights. Done, you can, and I'll talk you through our next move. Five moves, no repeat. You keep moving. Watch me try to Go heavier on this first set if you can. It's all of our bigger muscle groups. We're going to start with a plie squat, so toes are out here, squeezing up and through. Then we're going to take it to a rotating row. So palms are back. We're rotating as we pull those elbows in. I'll talk you through that. Then we got some alternating lunges, a squat and a press and a plank row. Go ahead and grab those heavy weights. Take those toes out. We're dropping it down for 50 seconds. Core engaged. Chest open. Here we go. So most of these moves are going to be utilizing those big muscle groups or compound. Again, that's one. The ideas in MRT is that you're using big muscle groups, you're using compound movements and compound exercises to be time efficient, but also to make your body work in all those different ways. I think you're going to be surprised at how much your heart rate stays up just with the fact that we're not doing any cardio today. Right? Cardio in the sense of your traditional cardio. What we are doing is moving quickly through these back to basic moves and keeping everything moving. Only five moves for 50 seconds each, right? You got five seconds right through here. Three, two, one. Watch me here. We're gonna get in that hinge position, palms to the back. It's gonna start like a wide row. Then we're pulling those elbows in, so you're rotating through the shoulders. Here we go. Hinge it. Row and squeeze. Row. So you're rotating through the elbows, through the wrists, through the back. If you have heavier, bigger, bigger dumbbells, and that's just too much rotation, just start with the palms back. Turn those palms in neutral right through here and squeeze. Stay in that hinge position. If it starts to feel like too much for your back, come up out of it. Then bring it back down. Right here. Squeeze. And here. Yes, you can breathe. 10 seconds. Really use those back muscles. Pull those shoulder blades in. Elbows up. 5, 4, 3, 2, 1. All right, hang on to those weights if you can. Alternating lunge. Super simple. Just dropping it back, reverse lunge, or forward, if that's better for you. Here we go. Drop it back. Drive it up again. If your hands need a little break, you feel like that heart rate is getting too high. You can always take one of these lower body resistance moves with no weights or even upper body. Right. Drive up and through. You do not have to rush it. If you need to modify, just tap back. Keep the front leg doing the work. Right through Here. I know, right? Drop it low, drive through the heel. The idea is not to rush these moves. We're not getting metabolic training by rushing. We're still keeping our good form of resistance training, but we're challenging our body to work harder with less rest. 3, 2, 1. All right, so I'm gonna take it to one dumbbell. It's up to you if you want to keep two dumbbells. Squat and press. If you want to take it one squat and press, join me. Drop it low, drive it up and press. Drop it low, drive it up and press. If you need to modify that squat, you can just step out, not get as low again. If that heart rate's getting too high, take the weight out of it. Squat, low, reach. You'll still get that press motion. You'll still get that shoulder mobility. How is that heart rate? Are you feeling it? I know that I am. We haven't done any jumping, no running, no traditional cardio, but we're keeping the heart pumping. Right, 10 seconds and we have our last move. On the mat and breathe low. Three, two, one. Down on the mat. Move number five. One dumbbell. You're either on your knees or your toes. Plank, row, split the difference here if you need to. Here we go. Plank, row. So we're getting that core now it's just your traditional row. Elbows coming right up by the side and drop it down. But not traditional because we're in the plank again. If you need a break in between, drop those knees. Or if you need to modify, you're still getting the core engaged. You can also be here in the middle. Breathe, squeeze. Should still keep that heart rate up. Let's finish it out because you get a longer breather in between these circuits. Right? Squeeze and down, up and down. Yes. Team, 10 seconds. Core engaged. Tilt that pelvis. Squeezing those legs and glutes. And pull up strong with that row. Three, two, one. Stretch. Yes. Team up on two. Your feet, grab a quick sip of water. Whatever you need in this minute, you can take it. If you need just a straight up break, take it. If you want to keep it moving, Tapping side to side, cardio mobility, you take it. But the idea is that we talk about earn that rest. When you get to that break, you should need it so you can keep it moving if you want. Up to you next round, lighter to medium or medium to heavy dumbbells. I'm going to start out with my Heavies if I'm 15s because we're going to a one legged deadlift for 50 seconds. Each. So you can go kickstand or you can go one leg up to you. Then we're going to switch gears to a curtsy and a curl. I'm gonna go to my 10, so I'm gonna have both close by. Bend your knees to get them. Start heavy if you can. If you need to go lighter on the curl, get it. Then we take it to the mat for our last two. Grab those weights, shoulders back. Lock the hinge in 3, 2, 1. Start with that kickstand. Drive it up so feet or shoulder width apart, hip or hip distance apart, right? Train tracks get low. Keep those weights close to the front of your body. Shoulders back. If you want to take it to one leg, you can. Slow and controlled. Shoulders packed, right? So pulled back, not rounding here, not rounding in. That low back. If you're starting to feel that low back, you may need to take it to kickstand. So you get a little better form, right? A little more range of motion right through here. I would rather you have kickstand and get a little lower and feel it more than do one leg, but only go here. Hopefully that makes sense. Whatever gives you the best form. Here we go. 3, 2, 1. Little stretch in that leg. Turn around to that other side, keeping it moving. Back to basics. Kickstand or one leg. Here we go. Start. Kickstand. I always like to start with the kickstand because then I can get a feel for the motion and the rhythm. And my front leg knows what it's doing, right? So there is no shame in starting with one version, then taking it up. And there is no shame in starting with one version and taking it down. Right? Same set of muscles again. You might get more out of it with the kickstand because you can get lower and you can really feel that front heel. Right? Down and up. Yes, team, 10 seconds to go. Core engaged. Breathe. 5, 4, 3, 2, and 1. Set those weights down if you need to. Little stretch. Go ahead. Get ready for a curtsy, lunge and a curl. Here we go. Curtsy and curl. Back up. Curtsy and curl Back up. Right through here, here. If you need to modify that lunge, you can take it to a regular lunge, or you can tap behind and not get as low. There's that heart rate, right? You can always separate them out, too, if you need to do the curtsy first and then the curl. That works, too. Do what feels best for your body and your brain. Whoo. Yes. Bring it up. 10 seconds, then we are down on the mat. 3, 2, 1. Relax down on the mat. I'm gonna go back to my heavy. We're gonna go to a regular chest press with a bicycle. Give yourself a second to get into it. Don't worry. I'm not gonna start the clock let yet. We're gonna get a few seconds longer. So chest press, bicycle. Three, two, one. Here we go. And here. Strong. If that's not right for you, you can just do a knee, you can do a bridge. Although that bridge is coming later. Don't worry. Or you can just do the press. Right. Core and upper push. These are strong muscles. Go heavy if you can. Yes, team. Whoo. Yes. Core is working hard. Keep it a little higher if you feel like you can't keep that pelvis tilted or you're getting that too much of that arch in that back. 5, 4, 3, 2, 1. Weights down, one weight in the front. You're either bird dog tap, bird dog tap, or climber tap. Here we go. CLIMBER Tap. 1, 2, tap. 1, 2, tap. Work if you can get this balance. This is hard to do, but you can try it. Keep the climber. One, two, tap, tap. You can do the climber and tap, or you can do the climber while you tap. But let's finish it out. Lots of core, cardio, and obviously upper, huh? Up to you, team. I know. I feel it too. Keep it going. One, two. Don't let the rhythm of it mess with your brain. As long as you're getting them in, that's all that matters. Stretch it back. Team, how we doing? All right. Catch your breath. Maybe clean up those weights if you need to. If you're like me, you made a little bit of a mess. I'm gonna keep both close by again. Grab some water. All right, team, so got 40ish seconds to go again. If you need to keep moving. Keep moving if you need a real rest. Real rest. All right, so we got our side lunge, right? We're gonna step into it or keep it stationary. Side lunge left. You know it. One dumbbell over the header. Two triceps into a knee crunch. Triceps, knee crunch. I'm gonna go one dumbbell, but I'll give you the option. Then we're back down on our mat for close grip press with a bridge. Give those dumbbells. Go ahead. Bend your knees to get them. Side lunge, my right, your left. 50 seconds, lower body. Here we go. Sit deep into it. Press out of it. Sit deep, shift your weight. Remember, you can keep it stationary too. Bring it up. Sit deep and shift. So what I Mean by sitting deep is really shift your weight to the side and get that hinge pattern right so you're here. Shift into this side, then push out of it right here. Watch that back like I just did. Keep those shoulders packed. Bring it up. Yes. I know we're getting tired, but guess what? We're getting close to the end of this workout. Circuit number three. We only got four. Last two and one. Shake it out. Same thing. Other side. Core engaged. Here we go. 50 seconds. Bring it up. It's definitely one of those workouts where you feel it in your hands and your wrists because you're holding the weights, especially if you got heavy ones. So do what you need to do. If you need a break in between in those quick 10 seconds, you can drop them down. That's okay. I'm gonna do that on this next one. And then I'm gonna switch to one. Shoulders back. As you get tired, really pay attention to that posture. Make sure you're not leaning into it here. And also make sure you're not cheating it to here. Get low and hinge. Push out of the hip. Low and hinge. Ten seconds. Yes, team. Breathe. Three, two, one. Set them down if you need to. Two dumbbells or one triceps behind the head. Bring that knee in. I'm gonna go with one heavy. It's up to you. We're here, we're here. Here we go. 50 seconds. Bring it in. Elbows in. And then crunch. Standing crunch. If you don't feel comfortable with that tricep over your head, just do a press and a knee. We got more triceps on the mat coming. You can also come right here behind the head and here with two. Yes, team. Might be a little slower, like me. That is okay. Keep it going. Don't do what I just did. And bend from your back to get that weight. Bring it. And Here you got 5, 4, 3, 2, and 1 down on your mat. All right, team, so we got a bridge. This time. I'm gonna give you a few extra seconds to get down. We're bringing those elbows in for a close grip press straight up and down. That's going to activate those triceps, which should already be burning. We're also going to add a bridge to it. Everybody should be able to do this, but you can split them up if you need to. Here we go. Press and down, as in there's no. What we call contraindications. You can do this as long as it is good for your body. But if where you are today is just the Press or just the bridge. That works, too. Or split them up like I just did. Elbows in. Feel those tries. Back of the arms. Yes. Drive those hips up. Connect with the glutes and hamstrings, but also that core. Tilt that pelvis in. Straight up and down. Yes, team, you got this. 15 seconds. Seconds. And breathe. Bring it up and down. Yes. 5, 4, 3, 2, 1. 1. Dumbbell in front again in that plank position, this time on your elbows. You're gonna push it. You're gonna pull it. You're gonna push it, and you pull it. If that is not right for your mat or wherever you are, set it out in front and just do those taps again. Here we go. Three, two, one. Push and pull. Push and pull. Try to get under it and then pull it back again. Maybe your dumbbell doesn't lend itself to that or your floor. That is okay. You can just do the taps. Get those obliques involved just by switching. Don't worry too much about the push and pull. If you have a mat that you can do it on, go for it. Otherwise, breathe. It's more about the weight shift and what you're feeling as you push and pull, right? Yes. Core, breathe. Oh. Five seconds to go. Right here. Five, four, three, two, one. Shake it out. All right, we got one more round. Stay with me. Get a quick sip. Whatever you need. Bring it up. All right, team, so we are going to start isolation. Then we have three moves that are going to be full body compound moves, so get ready for them. You may want to go a little lighter. Then we end with some core on the mat. This, we're gonna call this whole thing your bonus round, so you don't have to worry about a bonus move, because this is your bonus round. All right, let's get to it. Go ahead and grab some heavies if you got them. We're gonna take it into that transverse. Squat. Bring it up. Join me in three, two, one. Here we go. Squat it down. Bring it up. Bonus round. No bonus move. I'm telling you right now. So you can give everything you got. Two. This round, we got five. As in five moves, not five seconds. Right? So this transverse, you're just opening up on the diagonal into that plie. If you need to take it to just a moving plie, that works, too. Pull those inner thighs together. Not a plie like we did in the beginning. It's a transverse, right? And. Yes. And breathe. Ha. Five seconds. Yes, you can. And relax. All right, team, so I'm gonna go a little bit lighter. We got A regular lunge, a curl, and a press. So lunge, curl, press, alternating. Here we go. Lunge, curl, press. I'm going hammer, lunge, curl, press. Yes, you can. High heart rate up. Keep those elbows in. Not the same as a curtsy and curl. Not the same as a squat and press. Right lunge curl press if you need to. Again, modification. You can just tap it back. You can take it to one dumbbell. Maybe that's better for where you are at this point in the workout, but go for it. You got this, team, breathe. Five, four, three, two, one. Set those down. We're going regular deadlift with a row, then bring it up. Try to go heavy if you can. 3, 2, 1. Deadlift, row all the way up, so palms facing to the back, then turn them up as you go with the row. Should feel like a little bit of a breather after that last one, but don't worry, we got a lot coming. Here we go. Down and up. Yes. Squeeze in that back. You got a team down. Five seconds. Nice and strong, all the way through the back of your body. Last one, yes. Team, down onto your mat. No weight, but still resistance. We got your plank press. We're rotating, so watch me. One time. Plank press, rotate. Side plank. Join me. Here we go. Down, down, up, up. Rotate. Switch your sides. Left, right, left, right. Rotate left. If you need to, you can be on your knees. Take it here if that's not right for you. Left, right, left, right. You can still get that oblique rotation. You can still get that upper body push. Try not to use those knees. Just use those knees for balance. Keep it going. Down, down, up, up and reach. Down, up, up and reach. Yes. Team, this is it. You are in the true home stretch. We got lots of compound in this last round. Last one. Down, down, up, up. Rotate. All right, up onto your feet. Very last move. I'm gonna give you just a couple seconds to come up. A little bit longer. 50 seconds. Last move. You're gonna do a high pull or a snatch. Squat it down, pop it back right here. High pull or a snatch and a little pop back. If you don't want to do the pop pack, go for it. I know what you're thinking. This feels like a bonus move, but it's just your last 50 seconds. Let's get it done. Team, wait in the center. Make sure you're not gonna trip on anything. In three, two, one. Here we go. High puller, snatch, squat. Pop it back right here. High polar snatch, squat. Pop it back here. You can also walk it back. Whatever Is good for you, huh? Yes, team. Really get set before you go into that snatch. Especially give yourself a second up strong, get low. You do not have to do the snatch or the high pull. You can just bring it up and squat, right? Pop it back, pop it in. So close. Five seconds. Here we go. Three, two, one. Yes, team. That is it. Kept it short, right? Do you feel that? Do you feel that heart rate? How was that for you? I want to hear in the comments. Can you tell again? We get metabolic resistance training in almost all of our workouts, right? The idea with most of my workouts is that we're going to keep it shorter. We're gonna make the most of our time, time efficient so you don't feel like you have to get an hour. Let's tap behind. Little tap right through here. You don't feel like you have to get hours every day or every week that you can get it done. And within doing that, when we challenge our body, lifting, moving heavy loads and moving our body, recruiting a lot of muscle groups that you're gonna get that metabolic effect along with the strength training, along with the endurance training, along with the mobility, you're gonna get it all in. I don't want you to feel like you have to go out and run miles and miles or get on the exercise bike or whatever it is you might do for extra cardio. If you enjoy those things, great. But if you're doing them because you think you need them, I challenge you. Just come back here for the strength training. You are gonna get it done right again. If you love doing those things, keep doing them. I like getting outside too. But if you are torturing yourself thinking, take it here that you just need all this extra cardio, join me back here. I promise you I will make it worth your time. So let me know, did you feel it? And if you didn't feel it, what size weights were you using? Do you need to go? Go a little heavier? Let me know. I would love to hear from you. Standing, cat, cow. Again, roll through your back. And of course, don't forget to like this video and subscribe. When you subscribe, that helps me out so much. It helps get the word out to other people who might need that extra push just to find a way to get moving that doesn't feel overwhelming, that doesn't feel stressful, that doesn't feel overly time consuming. Let's get the word out to other people so we can get more bodyfitters in the community. I can still keep making these workouts for you so subscribe, like share all of it. And of course, check out all those links. If you are not in the Bodyfit Athletic Club already, let's hinge into that hamstring balance. If you need it. Join us in the Athletic Club. That is where you get nutrition, nutrition support from our Body Fit dietitian. That is where you get personal guidance and support and access to me and from me. We are there to help you on your personal journey. That is where we get to know you better and really connect with you and you get the support and accountability of an amazing group from all around the world. We just pulled our members and the number one thing they said go ahead and bring it up. If you get a little quad stretch that's not right for you, just take it down and prop it up. The number one thing they said that the Athletic Club had done for them is to create consistency in their workout routine. So if you need that, join us there. The second thing that they said the most was it helped them have a healthier relationship with food. If you need that, and we all do, join us in the Athletic Club. So much support and a really, really fun group. So check it out below and also check out everything on bodyfitbyamy.com that is where you can find the Athletic Club and on the Bodyfit by Amy app. We're all on our own platform now and of course, if you're looking for any of this equipment, apparel, all of that, check it out on the website. Thank you so much for being here with me today. Fast and furious, but hopefully fun. Let's get one big deep breath in and out. You did it. That was your dumbbell MRT workout. Great job, everybody.