35 Minute Lower & Core MRT At Home Workout II ABSOLUTION DAY #20

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your lower and core MRT workout. This is day 20 of your absolution challenge. This is also a great lower body and core workout that you can do at any time. I'm going to give you lots of different options to work to your level. MRT stands for metabolic resistance training. So while we are strengthening and sculpting your entire lower body and your core, we'll also be keeping that heart rate up for cardio. I'll be working with weights today. Dumbbells and kettlebells, you use what you've got. You can also just keep it body weight. Are you ready? Let's do it. Let's start just getting our body warmed up. You can go ahead and march. Roll through those shoulders. We're going to focus on a dynamic lower body and core warm up. We'll get a little bit of everything. We are going to keep it short. So of course, if you find you need more of a warm up, please get it on your own. We're going to get some dynamic movement patterns that we're going to be working in and then we're of course going to get the blood flowing, get the heart rate up, get that core temperature up. Right through here. Let's take it right here. I just want you to shift your weight side to side to open up those hips. You can do a little reach. Reach right through here. So MRT metabolic resistance training, it's essentially what we do in most of your workouts here on My Channel. Let's take it flat back down and then round it up. Warming up through the spine, open up those knees, inner thighs, hips. So we're getting a lot of MRT in most of our workouts. Essentially we're just using our strength training, our resistance training to get our cardio as well. Right. It's a great way to really maximize your time, your workouts, roll those shoulders and really get a lot done in a short amount of time. The way we're working it today is we've got eight moves for three rounds. We increase in time as we go, but you get more familiar as we go. Let's step it out right here. Big side lunge right through here. Still opening it up. One more each way and then take it back here. Reverse tap. You can lunge it if you want, but you don't have to. But open up the hips right here. Sh. If you can hold it here, we're gonna do a little stretch to the side. You can stay right here. Balance if you need it, or take that top hand down, reach that arm up, little twist and drop the knee. So we'll be working between dumbbells and kettlebells today. And body weight, if you have them, you can use them. Step back into that high plank. Let's take that other leg right here. If you need to, you can, you can stay in that little stretch or take it right here. Reach, rotate, drop the knee so you can keep it all body weight. I promise you're still going to feel it. I'm going to give you some options to go between dumbbells and kettlebells. Take it to that plank, press up to that down dog. If that's not right for you, you can go knees to child's pose, or you can keep it up top, but warming up through the core, right through here, all the way. And let's walk our feet in or walk our hands back. Slowly. Roll it up right here. We're gonna tap and reach across. All right, so our first round, eight moves, but it's really nine because we're gonna throw in a kettlebell swing, but for a shorter amount of time at the very end. But you have eight of our core moves. We'll alternate between body weight, between adding some weights, and between some lower body and some core and putting it together. The first time through, you have only 40 seconds of work, 20 seconds of rest in between. So that is where you will learn your next move. That's where you catch your breath. But we're still going those eight moves back to back 40. And 22nd time through, after a little breather, we get 45 seconds, 15 seconds of rest. Third time through, we get 50 seconds, 10 seconds of rest. But by that point, you'll be experts. We have your expert round after your practice rounds, and we'll get it done. So we're gonna start with a body weight move. But I do want you to have a heavy kettlebell and some heavy dumbbells close by because we're gonna be going into them. So have some options. You can always switch in between your very first move. Body weight. Think of it as a warm up, reverse lunge if you can. Little twist and bring it up. If you'd rather just keep it mobility, keep it a little higher. Let's do it. 40 seconds. Lunge, twist, reach it up. So it's just a little extension of our warm up, right? Our first move is easing us into it. You decide how low you want to get, if you want to really drop it low in that lunge and really get that good rotation to warm up the core. Otherwise you can again, just tap it back and small rotation. It's up to you. You're gonna hear me say it a lot, but it is your workout. So I want you to be where you are today. You do you. This is your workout. Challenge yourself, but in a way that is good for you. Last one. 20 seconds to breathe. Next we're gonna go goblet squat pulse. You can do it with no weight. You're just going in that goblet squat, little pulse at the bottom, then drive it up. If you want to have one weight in the center, the goblet squat is here. Or you can just take a regular squat weight down. Dumbbell or kettlebell. Goblet squat pulse. 40 seconds. Here we go. Get low, little pulse. Bring it up. So all of these moves, I want you to really pay attention to your core. We're going to have some core specific moves. They're coming. Don't worry. But I want you to think about that core working. Right now. We're holding the weight here. Core has to stabilize. As we come up to the top of that motion, zip up the core even more and lift up on that pelvic floor again. If the weight feels like too much, you can always do it. No weight or take the weight down below. But make sure you keep those shoulders pulled back. 10 seconds. We're not rushing any of it, because, trust me, you're gonna feel your heart rate. You don't need to go fast in this workout to get that heart rate up. And breathe. Next we're going to the same idea. Side lunge pulse. So we're going side to side. We'll start just stationary pulse. Then if you want to add some movement to it, you can body weight or kettlebells or dumbbells. I'm gonna go for heavy dumbbells. Why not? Here we go. Nice and wide. 40 seconds. Side lunge pulse. Let's start stationary. Shift your weight right through here so you're leaning into that side. Drive out of that hip and come up. If you want to add some movement to it, you can step into and out of it. Side lunge, little pulse. Drive it up. Slow and controlled. Side lunge, little pulse. Legs get a break after this into some core. Side lunge pulse right through here. Five seconds. One more. Good. Set those weights. Now we are going to a plank position. If you need to modify and keep it up top, you're going to bring your knees in here. Standing knee crunch. Otherwise, elbows or toes doesn't matter. It's a knee elevator, little pulse. So bring the knee in, lift the hips. Little pulse of the top and back. If you don't feel like you have space, come up to the hands. Here we go. Knee elevator, little lift. I like to stay on the elbows because what that forces me to do is to have to pike up with my hips to make space for my knee. What does that do? That contracts. That's a little crunch. I have to use my core to do that, so I like to stay on the elbows. But again, maybe you feel more comfortable here. You certainly have more space to do it. If you have better form on the hands, keep it here. Your workout. You do you. 10 seconds. Lots of core. Yes, team. Last one. Up onto your feet. All right. Dumbbells or kettlebells or no weight, this, we're going half and half. So if you see half and half, that means we're going 20 seconds, right? 20 seconds left, you're gonna have a close lunge to close hinge. So think of it as kickstand lunge, drop, drop the knee, hinge, drop the waist. Join me right here. We have 20 seconds, right? 20 seconds left. So close lunge, close deadlift. So lunge and hinge. You can also just think of it as kickstand lunge, kickstand, deadlift. But see how I'm making them different? Drop the knee, hinge at the waist, drive up to the heel. Yes, you can switch your legs right here. Get set. Here we go. Drop the knee. So it's a real burner, but because we get to go half and half, pretty fun, right? It's not very many. Hinge. Keep that good form. Five seconds. And then guess what? We're going to the mat on our back. Last one. And breathe. Either down on your back for some. Some scissors to work out those hamstrings, or standing scissor crunch, if that's better for you. Otherwise, join me down here. Get that stretch, get that core. Here we go. Pull it in for two. Now, I know it's going fast, but this is your learning round, right? So this is the round where you learn those movements. If you need to modify, just get the stretch out of it. You're still going to activate the core. Or again, you can always take it standing. If you feel like getting down and up is too quick for you, take your time with it. It's okay if you don't get the full 40 seconds. If you're using that time to work on your mobility, to get down and up or keep it standing, right? Shoulders can be up or down. Feet are flexed to get that stretch. We got three, two, one. All right, team, I want you to stay down. If you this doesn't feel right for you, you're gonna step out squat. Step out squat. That's your modification. Otherwise, we're going from kneeling with or without your weight. Half and half, 20 and 20. Watch me. I'm racked. Squat to kneel, squat to kneel. Join me down here. If that feels like too much, put the weight in the center or no weight. Here we go. 20 seconds kneel. T to squat. It's a challenging one, Neil to squat, but do the best you can. Guess what? We got one more move after this. Again. If that's too much, just side, squat, back. Side, squat, back. Get set up into that other side. Here we go. Kneel. Just squat. If you can drop that knee, you can also go squat. Squat to lunge or tap back. If the kneeling isn't right for you. Boom. That gets your heart rate up, right? Whoo. Five, four, three, two, one. Burn. All right, team, back to that core mountain climber. Three ways. In, in, cross, cross. Out, out. You can do it standing or. Or you can do it from that high plank position. Join me for 40 seconds. Three, two, one. You're tapping in. In, cross it, then out. Wide hip in.