35 Minute Full Body MetCon with Weights Workout - ACTIVATE DAY 15

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body metcon workout with weights. This is a total body workout where we will get strength in a metabolic conditioning format. And we'll be working with dumbbells and a kettlebell. If you have both, use them. If you just have one, just use what you've got. We're just here to move our bodies and I'm going to give you lots of options of how to do so. Are you ready? Let's do it. Go ahead and start moving your body. We'll just start with a quick warm up, march or jog. Roll those shoulders. Our goal with this short warm up is to get the blood flowing, get our hearts pumping, get our muscles warm, be moving in the movement patterns that we're using in the workout today. And of course, to get our bodies warm right. Our bodies work best at that core temper. So we are going to get our bodies warm and ready to move. I will remind you throughout this workout that this is your workout and to be where you are today. Let's take it to a nice big why. Then down. Let's keep it with that Y. Right through here. A little hinge. Be where you are today. This is your workout. I want you to challenge yourself. Push hard, but in a way that is good for you. But take it to an eye. Feet together and down. I hinge, reach back. Looks like this. Then let's take it to that T. Let's go side lunge. T right through here, right I, Y, N, T all through those shoulders right here. Two more. Good. Let's squat it down and roll those hips so little squat you don't have to get super dip deep. Roll it through here. I'll remind you throughout this workout that this is your workout. So you do you right. Roll those hips one more each way. It is METCON today. What is metcon? Metcon stands for metabolic conditioning. Hands right on top of your legs. Let's roll through our back. Cat, cow. You need to hold on to the back of a couch counter chair. Totally fine too. So metabolic conditioning. That means we're getting strength and cardio combined. If you can take those hands down, open up those hips and if you're able to walk it back to that high plank. From here we're just going forward and back. If you need to be on your knees and just take it child's pose. But if you can, press it up, down, dog. Back to center. Right through here. Press it up. Metabolic conditioning, strength and cardio, together we are building Strength. While we're also conditioning your body. All of that is improving that metabolic burn, working those energy pathways that we use throughout our body. Right through here. If you can step it up right here. You need to stay on that knee. Stay on that knee. Reach it up, reach through. So metcon is actually what we do in a lot of my workouts. Metabolic conditioning or mrt, metabolic resistance training. Go ahead and switch your sides here if you can. Otherwise, just stay on those knees. So we're getting that with most of our workouts where we're getting all in really time efficient, really energy efficient, we can get a lot done in a short amount of time. Go ahead and step it up. Open up those hips. Slowly roll it up, and let's take it right here. Tap and reach across. All right, so, Matt, Con, get excited because this is a fun workout. We only have three circuits. We're gonna get it done quickly, and. And we're going all 40 seconds of work, 20 seconds of rest. Within those short circuits, we will be giving you some that feel more back to basics, right? Isolations and some that are compound movements or ways to get your heart rate up, maybe adding a little power, a little intensity, so your heart rate should stay up the whole time. Of course, I will give you options. I will give you modifications. The goal is for you to work in a way that that is good for you. So use what option is best for you, and we will get it done. All right, three circuits. We're going to start with our dumbbells. If you only have a kettlebell, you can use a kettlebell. But I want you to grab one heavy dumbbell. Have those dumbbells close by. We are going to start with a plie squat. Watch me. Toes out. Down, raise. And the little twist. So think of it as driving the car. One weight in the center. Plie, squat. 40 seconds. Here we go. Down, up, twist, twist. Back down, up, twist, twist. So I want you to feel legs, glutes, inner thighs, and hamstrings. Also connect with that core and pelvic floor, but also lots of shoulders and then your core right through here. So just going about chest level. Burn. Did I mention that this is a no repeat workout? I know you're gonna miss some of these moves when we're done. Twist, twist. Five, four, three, two, one. All right, team. So one or two heavy dumbbells. Catch your breath. We're going to a squat drop. If you want to add a jump, you can. Otherwise, a little power. So watch me. Dumbbells in the center. You're gonna drop them down, Little jump at the top, come back up. If that is not right for you, you can just add some power. Let's get it done. 40 seconds. Oh. Drop them down, jump. Drive them up slow and controlled. So sit low to drop. Little jump and drive it up. If that's not right for you, you can just add some power. Either up on those toes or drive it up, but just take it down. Power. Yes. There's that heart rate, right. Down, up, and breathe. Connect with that core at the top. Lots of legs, lots of glutes. Notice as we grab those weights at the bottom comes a little bit of a hinge. Right? So we get sneaking in a little deadlift. One more. Yes, team. All right, hang on to those heavy weights. We're gonna go to a what we call a single double row. So shoulders back, hinge it here. I'm gonna go one up, hold it there. Other, down, down, then row together. Then we go opposite side. So join me in that hinge. Here we go. Let's go. Right, hold. Left, right, down, left, down. Full row together. Here we go. Left, up, right, up, left, down, right, down, together. Nice and strong. Up, up. Squeezing those shoulder blades together. Squeeze. Up, up, down, down, Bird. Yes, you can. Nice, good hinge. Squeeze in the shoulder blades. Keep that lower back straight. Can we get one more? Up, up, down, down, together? Yes, you can. All right, one or two dumbbells. We're gonna rack those weights here. We're gonna go curtsy on one side. So I'm gonna go two tens, rack them at the top, curtsy, lunge. Here we go. Now, I'm going a little lighter here. If you would rather go a little heavier. You want to keep them down here, that's okay. But it's an isolation cross behind drive up and through. If the curtsy is not right for you, just take it to a regular lunge. If you don't want to get as low, just tap it back. If you can keep them racked, you're going to feel how that feels on your heart rate. Right? Good news. We are almost done with this first circuit. I told you I was going to go fast burn. We got five. Drive that through the hip. Four, three, two, one, and breathe. Don't worry, we're not getting that other side yet. So remember what foot that was. Mine was my right foot forward, left foot stepping back. That thing we did with the row. Single, single, double. Let's take it with the curl. So we're going up, up, down, down together. Here we go. Let's Go right, left, right, down, left, down, together. Nice and strong you can. Go. Hammer, curl. Left, right, left, right, together. Let's go. Up, up, down, down. Regular hammer core is engaged. If you start to feel like you're pulling in that back, stagger one foot behind. Up, up, down, down. Burn. Yes, you. Can we get one more right here? Up, up. I know. That's our time. And breathe. All right, team, last move. We're taking it with that other curtsy. Heavy down below. Medium or heavy up here? Zip up that core. This is it. 40 seconds. We get a breather. Zip up that core. Step behind. Here we go. Down and up. Now, you feel how this works, right? We keep the heart rate up. We're not necessarily going faster. We're being efficient, right? Compound movements. Getting some isolations like that row or that curtsy, Right? But things like racking them to keep that heart rate up. Again, if that feels like too much. Also by design, right? Those biceps are tired, so they're right here. We're keeping them working. Drive up and through. You got a breather coming in 10 seconds, so hang with me. Drive up through the heel. Three, two, One more. Yes. Set those weights down. Little stretch of those biceps. I know. Little tap behind because we feel it. Let's grab a sip of water, and then we're going to take it to a kettlebell swing or a dumbbell swing. Quick sip. So we'll have a couple swings after each circuit or a swing after each circuit. We're gonna start with a deadlift to prep for it. You can have one heavy dumbbell or one kettlebell in the center. You can have two dumbbells for a skier swing, or you can just keep it with a deadlift. So your deadlift is that hinge pattern. Drive those hips to the back. Bring it up. Shoulders are pulled back. Call that packing? The shoulders core is engaged. Start with the deadlift right here. Or two dumbbells. Let's drive it up. So a little lift. Take it down. Remember, with that hip hinge, what we are thinking about is driving those hips to the back. Back is flat. Common mistake. We see is this. Right? So if you're seeing the top of your legs or even your shoes, bring your eyes out in front. Up. Kettlebell or dumbbells right down in the center. Imagine you're shutting the car door with your booty. Right? If you had to drive them back. Let's get two more. Last one. One. That's what it is. So your swing is just like that. We are not controlling it. We are letting it drop. Pull those shoulder blades back. Power up. Lock it out. Let it drop. Let's get 30 seconds of this swing, then we're getting into our next round. Shoulders, back, core engage. Right through here. 30 seconds. You can keep the deadlift if you want. Power up, Let it drop. Let it drop all the way through. Locking out at the top. You don't have to go high with the. With the kettlebell. Think chest level or below, but you're locking out like you're doing a standing plank, right? Straight up and down. Lock in the knees, the hips, the glutes, the hamstrings, the core, the back. Arms are just along for the ride, right? Arms are not lifting that weight if they're trying to. Might be time to go heavier. Drive it up. 3, 2, 1. Swing it and relax. We never want to stop the swing in midair. Let it swing, and then relax it down. Right here. Nice work, team. First circuit down, we're gonna hang out with that kettlebell. If you only have dumbbells, keep those dumbbells. Watch me for your very first move. It's an isolation, but it's also compound. We're gonna go side lunge. Shift that weight. Kettlebell is here. As you drive up, you're gonna keep your chest low and do a row, all right? Looks like this. All in one side. Shift the weight, drive up through the hip, pull the elbow up. Shift the weight, Pull the elbow up. It's gonna be a long time to be down there, but you can do it. Legs, glutes back. Here we go. 40 seconds here. Drive it up. Now, normally, when we do a side lunge in a row, we do the row right here, right? And then we come up out of it. If that feels better for your back, you can do that. But if you can, I want you to stay low as you push. You pull, hip push and pull, right? And breathe. Yes, you can. So isolation in the hip, the glutes, and the back. I like to have this hand out. 10 seconds to really get that nice, flat back right. 5, 4, 3, 2. Set it down. All right, we'll get the other side in a second, but so we give our backs a little break. We're going to do a clean and a press. Looks like this clean is a little toss to yourself. We're gonna press and rotate. If you want, you can add a squeeze squat. If you're not comfortable with the clean, just do a curl and a press. Three, two, one. Here we go. So clean, press and rotate. Back to center. Little toss. Press and rotate. Watch My knees and my hips here, here. So that core is engaged. You're turning all the way through again. If you want to add a little squat, you can. Here's your progression. Clean squat, squat. Press back through here. Clean squat. You don't have to, because we got a lot of lower body in this circuit, but totally up to you. Again, modification. Up and breathe up. Can you get one more Breathe and relax. How's that heart rate? Are you feeling that metabolic burning burn, heart rate, lots of that. High heart rate. Burning in those lungs, in that heart, and then also getting those muscles. Side lunge, pull up in the row. Remember, you want to keep that chest forward the entire time. Here we go. Down. Pull up and squeeze down. Yes, you can. And breathe right here. Down and up. Remember, nice flat back. So you're shifting your weight as you come up. You're coming to here, right? Not up to here. If you need to do the row at the bottom and come up to here, that feels better for you. Take it there, but shift the weight. Row it up right here. Cross, row, cross. Five seconds. Yes, you can. Three, two, one. Set it down. We're going to the mat. We're gonna do a little mountain climber with a tap. If you want to keep it standing, keep it here. If you need to take a bird dog, take it bird dog here. Otherwise, we're gonna tap and tap. You don't have to run it. I'd rather you get that tap in. Here we go. So knee, cross, tap. So my right knee comes in, my left knee, knee taps. If you feel like running and you feel good about that, go for it. But you're still gonna get that heart rate. Cross body, right? That knee comes up, opposite arm core works harder. Also, shoulder mobility. If that's not right for you, you can just do the climber, right? Or again, you can do bird dog or standing. 10 seconds to go. Right here, right here. Yes, you can. You got 5, 4, 3, 2, 1. Stretch. How about we stay down here on the mat? All right, so we're going back to our dumbbells, right? So I'm gonna give you a second to get them. We're actually getting a little longer breather because I want to get that single, single, double press. So just like we did with our rows and our curls, we're going up, up, down, down together. It's a chest press. If you want to have that bridge with it here, you can. Or you can add that bridge as you come up. Totally up to you. If you're in my prenatal Crowd, you might want to be in that bridge. Let's keep the core engaged. Here we go. So upright, up, left, down, right, down, left. Press strong right through here. Up, left, up, right, down, left, down, right. Press it strong. Yes. Up, up, down, down. If you want to keep that bridge the whole time, you can just keep the core engaged. Keep those glutes and hamstrings tight. Yes, you can. Up, up, down, down. And breathe. Up, up, down, down. Let's get one more. Up, up, down, down. And relax. Turn to your side. We got side plank each side. We're going 40 seconds each side. I want you to watch me. You can be on your knees, you can be on your toes. We're gonna turn into it. I want you to bring the elbow down, push up, and rotate so it's a little bit of a triceps push, rotate, turn, push, rotate. If that doesn't feel good for you, you can keep it down and do that. Push for triceps and back or. Sorry about that. You can just hold your plank. So go ahead, zip up that core, come up, and hold into that side plank again. Knees, toes, double knees, whatever is good for you. Watch me here. Turn in, drop the elbow, press up with the arms, and reach. Turn in, drop the elbow, press and reach again. You can just hold that side plank if you want, but elbow planted to the back. What are we getting? A whole lot of triceps, but also those chest and shoulders that have worked this entire round. Do you notice a pattern here? We got a lot of that pull on our first circuit. Rows biceps. We're getting a lot of push here. Three, two, one. Let's switch gears. Same thing. Other side. So we're getting lots of obliques, lots of core. We're gonna turn into it. Drop the elbow, press it up straight. Strong up or obliques. Let's get it done. Zip up that core. Give yourself a second. Almost done with round two. Here we go. So up here or here or here. Whatever you need. Turn into it. Drop the elbow, turn that chest into the mat. Press and up right here. Turn elbow. You can even drop that knee. So watch me here. Opposite knee goes down. Push up with the arms. So what we're trying not to do is push through this elbow or push through the foot. Really try to isolate it in the back of those tries. You got a team. 15 seconds. And up. Kettlebell swing. Everybody's favorite is coming next. Down and up. Last one. And breathe. Seven. Stretch it up. Catch your breath, team. Let's grab a sip of water. Keep those weights Close. Bye. All right, team, so we're gonna get a swing, then we got one last round, and good news. It's a little bit shorter, a little bit of mix of kettlebell and dumbbell. But let's start with that kettlebell swing. So kettlebell or dumbbells? Again, you decide if you're not feeling it or you're not comfortable with the swing or you've never done it. Keep it with just that. Deadlift, same set of muscles. We want to add some power. We're gonna get that swing, drive it back, drive it up. Core engage. Let's get this done so we can get to that very last round. Here we go. Hinge it here. Let's drive it up. Prep it. 3, 2, 1. Power up. Let it drop. Things I want you to think about squeezing in the glutes and hamstrings, locking out in the hips, making sure those hips, that pelvis is right below your rib cage. Core zips up. Lift up on that pelvic floor. Shoulders tight, but not lifting the arms. So many things to. To think about, but you can do it. Breathe. Up, up. We got 5, 4, 3, 2, 1. Swing, and relax. Pedal those feet. All right, team, stretch your back. Here's what I want for this last round. I'm gonna have two lighter dumbbells. I want to tell you why, because we're gonna go kick back. We're gonna go one, then the other, then here. So I'm gonna go with my thighs, one heavy kettlebell, and then probably one heavy or lighter dumbbell. Watch me. Round one, same thing like we did with our squat, we're gonna do a lunge drop. So stationary, split squat, lunge, drop it down. Make sure it's out to the side. Jump it up from here. Drive up from this leg. So it ends up being a little bit of a hinge pattern, right? If you don't want to jump, drop it down, Power it up. Right? Just get some power. Make sure. If you're using dumbbells, I would love for you to just use one, so that way you can set it off to the side. I don't want anybody having two dumbbells and risk landing on those dumbbells. So one weight to the side. Your jump is small, so you're not going side to side. Got it? Let's do it. Right foot forward. Feel how your core is engaged. Engage. Let's go. Lunge drop. Power up. Drive up through that front heel. Lunge drop. Power up. Drive it up. Yes, you can. I know. I feel it, too. Down and Breathe, hinge, and up. So really get into that front leg, especially as you're coming out of it. Remember, you can just do power. You don't have to jump, and you can go at your own pace. Burn. Yes. Breathe. All right, set that to the side. Grab those lighter weights. Give those legs a break. All right. Single, double kickbacks. This is why I got those lighter ones. Elbows stay up the whole time. We're gonna go right. Hold it back. Left, right, left. Push up strong and then back. You're not swinging them here. You're gonna keep it strong. Grab those weights. That feels like too much. You can always take it overhead if you have one heavy dumbbell. Zip up that core. My heart rate. Matt Khan. Shoulders back, elbows up. In three, two, one. Here we go. Right, left, down, right, down, left. Power up, nice and slow. Left, right, left, right, up. So I'm keeping those elbows up the entire time. Oh, there goes my mic. And up, up, up, down, down. There we go. Right, left. Strong triceps, but also keeping your back nice and tight. Right? That's what we love about the kickback. So we also have that back contracting. Can we get one more? Let's just do it to get both sides up, up. Even though there's our time. All right, team, team. Other side with that lunge. Jump. Right, let's get it done. So split, squat, stationary lunge. Drop it down. Power it up, either with the jump or just power up. Bring it up. Here we go. Three, two, one. Take it down. Jump all the way up. If you can really aim to get that knee close to the ground, right? Even though we could just go here and here, I want you to think about dropping that knee so we get the most out of that drop down. Power up and up. Burn hand up and breathe. Down, down. Yes, you can. 3, 2, 1. Relax. Set it to the side. 1. Medium to heavy dumbbell. Meet me down on your back. How about a little bit of core? All right, if you are modifying, we're gonna take it to the bridge. You can either do the bridge here or pull over. Connect with the core if you are able to. We're gonna go both legs and bring it in. You can keep your chest and shoulders down, head and shoulders down. If that's not right for you, you can just do a little tap or again with that bridge. Here we go. Pull over, legs out. Pull everything in. Nice and tight. Really think about all those things we talk about with core. Right, Hips together, ribs together. You're not pushing that low back in the ground, but you're not letting it arch. Right? Little pelvic tilt. Wrap everything in. If it feels like too much, you can still get that with the bridge. Right? You're still connecting with the core. That pullover is really great for getting those core muscles to close at the top. Keep it going. You can be here, or you can drop them lower. Let's just get it done. And breathe. Three, two, one. And relax. Yes, team. Last move of this circuit. You can go elbows or hands. We're doing a plank jack. You're gonna jack and hold. Jack and hold. Nice and soft. You want to take it to jumping jack standing. You can, or just tap it out, but let's get it done. Here we go. Out and hold. In and hold. You can also walk it out. And hold. In and hold. Here's what I want you to think about on that hold. Tighten out through your entire body. Not loose here. Right. Tight. Especially in that core hold. I want you to think about as tight as you can make your body while you're still breathing. Right? You should still be able to talk back to me. Squeezing those glutes, squeezing those legs. Feel the difference when we contract everything in our body in that plank position versus just staying lifted in our core. We've got three, two, one, and stretch. How are we doing, team? Did this fly by or did this fly by? I think it's flying by. All right, one more time with that swing. Whatever you want. Team. Team. One heavy kettlebell or dumbbell in the center? Two dumbbells. Skier swing or just your deadlift? If you're feeling fancy and you know how to do a handoff swing, go for it. Otherwise, let's finish out this last swing. Finish strong. Core. Engage. Shoulders back. Hinge it here. Hike it back. Deadlift or swing. Three, two, one. Power up. Let it drop. Power. Do you feel that core? I love doing a swing after a core exercise because we really feel that connection right? Right at the top. If you want, hand it off, you're comfortable with that, but only if you've done it before and you feel comfortable. Power. Power. Here we go. 5, 4, 3, 2, 1. Swing. And relax. Metcon. Pedal right through here. Catch your breath. Team. Man, quick sip of water. I think we got time for a bonus move. You knew it was coming. All right, team, here's what we've got. Medium dumbbells, if you got them, because we're going to do something fun, all right? I want you to rack them here, all right? You're gonna take it down in the surrender. Down, up, up, up, up, down. Down. You don't have to do that single. Let's just do singles, not doubles. All right, we're keeping it here. If you want, you can just alternate your lunges and then press. And then press. Totally up to you. If you're feeling a little core, I'll give you a place to add a little pop back. But surrender or alternating lunge. Single press. Let's do it. 60 seconds. Here we go. Down, down. Keep it. Keep them racked if you can. Up, up. Strong and strong. Right here. Down, down. So try to alternate right, up and up. So I'm going down. Left, right, left, right, left and right. Then right, left, right, left, right and left. Right here if you want. Down, down. Pop it back, pop it in. Back to your knees. Bring it up right here. Up. All right, so what that requires is dumbbells down, pop it back. Regular plank, bear plank, Knees clean. Up, up. I know. So strong. You got it. Last round. Up, up, up and up. You did it. Burn. Are you feeling it? Shake all that out. I know I am. Shake it out. Grab some water. Let's get a quick little cool down team. Of course, we're gonna keep it short, so please get more of a cool down on your own. Just little taps. Shake out those arms, shake out those legs. Oh, burn. Did you feel it? Now listen, we got a whole month of metcon. If you're following the metcon challenge, open these out right here just to get that stretch mobility. Not every workout is going to feel that fast. Right? Let's take it here. We got a whole lot of Tabata coming our way where we're going to do short intervals and more isolations, right? We will have some workouts that we repeat our rounds. Like Tabata, we'll have some supersets, we'll have some AMRAPs. We have a lot going on. Just like all the workouts on my channel. I want to give you that strength where you can go heavy, that muscle endurance where you can go longer. And then things where we put, put them together where we really can get that heart rate. I'm always gonna aim to get your cardio, your strength, your mobility all in one metcon. Time efficient, energy efficient, lots of variety. A whole lot of fun. Right? Maybe you're like, that went by so fast, I don't even know what happened. That's kind of how I feel. But leave me a comment, let me know, how do you feel? And of course, I always want to hear from you a lot of these newer moves, like our singer single, double or drop some of those are coming back this month. So let me know. Did you have a favorite? Did you have a least favorite? How did you feel? I love to hear from you in the comments. If you can. Fingertips to the back. If you got a wall, put them on. Tilt that hip forward or bring it up to here. So leave me a comment. Like this video and of course don't don't forget to subscribe to the channel. That is how I am able to make these videos. So please subscribe, share, keep watching. Keep spreading the Body Fit love. And of course check out everything in the description below if you're looking for that extra accountability that support that access to me and to our Body Fit dietitian through weekly live streams, Q&As, recipes, a nutrition plan, a practical no restriction nutrition plan. Join us in the Body Fit Athletic Club. It is now on the Body Fit by Amy app. All the information is below. If you're looking for one on one coaching with me. If you need a more personalized plan for you, check out the links down below as well for Body Fit Elite. And of course don't forget to follow me at Body Fit by Amy in all the places. Let's get a little rest here, stretch here. Let your head drop. Thank you so much for being here today. I am so proud of you. That was not easy, but remember it was hard because you were working hard. It's challenging because you're challenging yourself. That felt tough not because you can't do it but because you did do it. So remember that. Take that throughout everything you deal with throughout the rest of your day, this week, this month, this year. And remember that I am here for you and I'm so happy that you were able to show up and keep moving with me. Let's get one big deep breath in and out. You did it. That was your full body metcon with weights workout. Great job everybody.