35 Minute Lower & Core MRT Workout II Step Into Your Power Day #15

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your lower and core MRT workout. This is day 15 of your power challenge. This is also a great standalone workout that you can do at any time and I'm going to give you lots of different options to work to your fitness level. MRT is metabolic resistance training. We're going to get your heart rate up while we get that strength training for our entire lower body and our core. We'll be working with some weights today if you have them. Otherwise, just keep it body weight, 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 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 going to 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 going to 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 lift, 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, 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 gonna 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 low. But make sure you keep those shoulders pulled back. 10 seconds. We're not rushing any of it, because, trust me, you're going to 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 post. 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 control. 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 down. 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. 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 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 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 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. 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 to squat. It's a challenging one. Kneel 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 to lunge or tap back. If the kneeling isn't right for you, Boom. That gets your heart rate up, right? 5, 4, 3, 2, 1. Burn. All right, team, back to that core. Mountain climber. Three ways. In, In. Cross, cross. Out, out. You can do it standing, 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 and hip. If you want to run it, you can do that too. In. In, cross, cross, hip. I'm going to focus more on the stretch for the hip and run my center. Right to the center. Cross it wide with the hip. That doesn't feel right for you. You pick. You can just do one or the other or 1 or 2 or 1, 2, 3, or standing. Keep it going. 10 seconds. In, in, Cross, cross, hip and hip. Ha. That was it. That was your 10 moves. How about we get into a kettlebell swing? All right, I want you to get a heavy kettlebell or dumbbell. Everybody's going to start with a little deadlift. And then we got 30 seconds of a swing. So we're closing out every circuit with a swing, but we're gonna give ourselves time to catch our breath and get set up. Only 30 seconds. I want you to practice that hinge pattern. So core is engaged right through here. Bring it up, drop it down. Get a couple regular deadlifts. I know we did that hinge pattern with the lunge, but get a feel for driving the hips back, bringing it up, connect to the core, drive the hips back, connect with the core. All right? So keep it with that. Everybody shake it out. Or if you're comfortable with the split swing, we're gonna drive it back, squeezing our back muscles. Power it up using the back of our Legs connect. Lock it out. Let it drop. You know what to do? You do you. 30 seconds, then we get a breather. Shoulders back, core zipped in 3, 2, 1. Power up. Let it drop. Drop. Yes, you can. Remember, you're pushing your feet into the the ground. My back is tight, but I'm not lifting with my arms. My arms are relaxed, but I'm controlling the motion with my hips. Drive it up. Let it drop. Core engaged. Bring it up. Let it drop. Up. Let it drop. We got five, four, three, two, one. Swing and relax. All right, team, pedal your feet. Here's the thing. Set everything to the side. Grab a quick sip of water, whatever you need to do to catch your breath. We got two more rounds. This second round, we have 45 seconds of work, 15 seconds of rest, but you can do it. It's only five seconds longer. You also know what to do this round, so it's your practice round. You're a little more comfortable with these moves. The last round is going to be tough, but it's going to go super fast. All right, so weights close by. Remember, we're starting with that lunge and twist. If you need more of a breather, I want you to take it. Pure mobility. Nice and slow. If you want to really get down there with it and get into it. Drop into the lungs. Get that good mobility, body weight to start it out. In 3, 2, 1. 40 seconds. Lunge, twist. So I'm giving you this first move as more mobility again. Whatever you need in this moment. If you need more time to catch your breath, take it here. You can also hit pause at any time. Team your workout. You do you. I'm just glad that you are here. If you showed up for this workout and you're moving, that's all that matters. Stay safe. Keep moving. But that's all that we care about. Yes. Take your time. Drive up through. Through that front heel. Good rotation, stabilizing in the core. Down one more. And breathe. Shake it out. All right, so now we're going into our goblet squat. Pulse down. Pulse. Drive it up. If you still feel like you need more of a breather, keep it just body weight. Otherwise, grab that kettlebell or dumbbell. Let's get it done. 45 seconds. Seconds. Here we go. Down. And pulse. Bring it up. So, again, what makes this workout so challenging? We're not changing anything up. We're keeping the exact same moves, but we're decreasing our rest intervals. Right? Metabolic resistance training. We keep it moving. It's kind of the difference between this and Hit. When we do hit, we tend to have more rest, but more higher intensity intervals. When we do mrt, we do a little bit less rest. We keep it going. Typically, it's more full body, but we're splitting it up for this week. 10 seconds right here. And up. Last one. And breathe. Yes, team. All right, carefully set that down. Side lunge. Pulse for two. Pulse for two. Start stationary. Weights or no weights, dumbbells or kettlebells. Start stationary. If you want to add the movement, you can. Here we go. Pulse and up. Remember, listen to your body too. If your body is telling you, hey, I'm feeling the energy, but I need a little less weight. Drop the weight. What you may find is you might be able to get more range of motion right, without the weight, and that's great. You might want to go a little heavier and maybe go body weight on that third round. Listen to your body. If you want to keep it stationary, drive those hips back. Shift the weight, drive it up, Connect with the core or step into it. Here we go. And up. Last one to the mat. It's your elevator. So remember, you're either doing standing crunch if you want to keep it standing, or elbows or hands. Bring that knee in. I'm gonna go elbows. You do what's best for you. Me. In 45 seconds, concentrate on your breath. Knee in. A little lift to pulse. Take it back in. Lift the pulse as that knee comes in. Your lift is not in your hips. It's in that core. Right knee in. Lift a pulse. Yes, you can. In. Lift a pulse. Keep it going. If you need more space, come up on the hands. If you need a breather, drop to the knees. Get a little stretch, and then come back into it. Hands or knees. Little lift in the center. Lift. Yes. Five seconds. Four, Three, two. And one. Whoo. All right, team, so half and half. We're gonna go 20 and 20 because it's 45 seconds, but you know what to do. It's kickstand both ways. You got your close lunge and your deadlift. Body weight or weights? Dumbbells or kettlebells. 20 seconds each way. Get set. Here we go. Drop in the lunge hinge in the deadlift, so you can move that back foot in between. If that feels better for you, you can also keep it in the same place. Really think about pulling the shoulders back right here and here. Yes, you can switch those legs right here. 20 seconds. 20 seconds. Down and here. Down and here. Breathe. One more. Yes. Relax. Weights down. Scissors. Remember, if you want to keep it standing, Standing, scissor, crunch. Otherwise down on your back. 45 seconds. You pick where you want to be. If you want to be up, one foot down, both feet up. Here we go. Breathe. I want you to think of this as a stretch for those hamstrings, but also for that low back. So tilt that pelvis in. If you're starting to feel your neck, drop your neck. Keep it lower. Make sure you're grabbing not on the knee joint. So either right below or right above. Breathe. Yes. Right through here. Deep core, so everything's pulled in. I know we're thinking about our legs, but I want you to also think about that deep core. Pull those inner thighs together, and you're going to feel how that activates your deep course. Right. 3, 2, 1. All right, team that kneeling, half, squat, squat, half and half one. Weight or no weight, you know it's challenging again. We got 20 and 20, so let's get it done right here. Half and half racket on that knee that's in the front. Here we go. Burn to the kneeling position, up to the squat. If you can stay down low, or if you need to, you can go step out, squat and lunge, or just step out, squat. You do you. 5, 4, 3, 2, 1. Switch your sides. Give yourself time. I gave you an extra five seconds here. Here we go. Lunge. Oh, no. Kneel to squat. This is the hardest one for me. This is why I put this at the end. If you're feeling that weight, pull, take it to to just body weight. I promise you're still gonna feel it. 3, 2, 1. Burn. Last one before our swing. Knees, knees. Cross, cross. Wide, wide. That's your standing or in a mountain climber position. You pick your pace. Let's do it. 3, 2, 1. Tap the knees in. Tap the knees across. Tap the knees to the side and stretch or run it. Run it. Cross so you can do what I'm doing. I'm gonna run my in and my cross, and then I'm gonna get the stretch and the stretch right here. Run it, cross it. Stretch and stretch. Yes, you can run it, Cross it. Stretch, stretch. 10 seconds. Hang with me because we're almost there. I know. Lots of core, lots of heart rate. Run it, cross it, Stretch and stretch. Bring it up. Give yourself a second. Get ready to go into that swing or deadlift. So you pick which. What do you want it to be? Dumbbells, Kettlebells? Body weight? Deadlift or swing? Power it up. Power up using the back of your legs. Lock it out. Let it drop. Let's get set. If you need a breather, sit this one out. Get ready for round three. Here we go. Shoulders back. Core engage. Hinge it. Three, two, one. Power. Let it drop, huh? Yes, you can drive it up. Let it drop. Arms are just along for the ride. Lots of power in the center. Let it drop. Let it drop. We got five, four, three, two, one, and one. Relax. Ah. Quick sip, team. Then we are getting in for our very last round. Let's do it. I know you can do it. Hang with me for one more round. It's going to be challenging, but guess what? You can do it. All right, you got 40 seconds to breathe. I gave you a longer breather this time. 50 seconds of work. 10 seconds in between. Give yourself that breather. I know we're tempted to be here, but you know what's coming. Rest is part of the process. Remember that recovery. All right, we got eight moves. We got 50 seconds of work. 5, 0. 10 seconds to transition. You know what you're doing on these moves, so now we can make it good. We're experts. Get ready. Have your equipment close by. We're starting with that lunge and twist. Mobility. Here we go. Lunge, twist. Bring it up. Bring it up. Yes, you can. If you want to get fancy with me. Curtsy, twist. Up to you. If you need more of that breather, you keep it mobility. Lunge and twist. Kirsty, twist. I can't talk. 50 seconds. Enjoy this time. Body weight. Maybe you're doing it all. Body weight. Maybe you're gonna switch to body weight for this last round. That's okay. It's going to be challenging. Metabolic resistance training. 10 seconds. Right here. See my sweat? Butt on the ground. Three, two, one. All right, 10 seconds to breathe. Goblet, squat, pulse. What do you got, team? I want you to get low with it. If you want to turn those toes out, you can do it. But join me. Here we go. 50 seconds. Bring it up again. What do we talk about in the beginning? What is your core doing? As we feel those legs burn, zip up the core. Really focus your brain, mind, muscle connection on that core. Again, if you start to feel your back too much or you start to feel like you're leaning, take it body weight. Squeeze it up through the center. Yes. You can take it down. Yes. And breathe. 10 seconds. I know 50 feels so much longer than 40, but guess what? So close to being done with this workout. Home stretch, last one. And breathe. All right, we're taking it to that side. Lunge, pulse. So if you want keep it Stationary. We'll all start with that. If you want to add the movement, add the movement. Here we go. 10 seconds is not a long time, so I got two heavies, but you also could take it to one. Switch it right through here. Step in and out if you want. Watch that weight, though, right here. Remember your legs get a breather in just a second. And one we go to that plank elevator, which is move number four. Halfway through. Think about what this MRT is doing for that burn, right? Burn in the muscles, burning the fat, caloric burn, bringing up that metabolism. All those systems in our body working so hard. 3, 2, 1. Weights to the side. Plank elevator. Remember, you can can keep it standing if that's better for you. Or elbows or hands. Here we go. Knee in. Lift. So a little pulse at the top. Remember, if you're on your elbows, you gotta lift the hips to make space for the knee. And then add a little pulse. If you're really feeling your breathing, I want you to slow everything down. Half time. Focus on that core engagement. Bring the knee in, little lift and back down. Knee in pulse, back down. See what happens when you just let your brain relax? I know we're moving quickly. And focus on just that core movement. Remember, you can go hands too. Right through here. 10 seconds to go. We got 5, 4, 3, 2, 1. Ha. All right, team, you know what's coming. 25 seconds. Close lunge, close hinge. Let's do it. Here we go. Dropping the lunge hinge in the kickstand. Dropping the lunge. Shoulders back. So especially as we get tired, I want you to to keep those shoulders packed. We have a tendency to be here. Keep them back, chest open, especially on that hinge. And here. One more and breathe. Get set. Switch it to that other leg. Here we go. Lunge it. Stay on those train tracks, so make sure those legs are our hip distance apart. Again, especially as we get tired. Slow it down. And here, remember, we got the scissors coming, where we really get to stretch out those hamstrings. Last one. And breathe. Burn. Take it down. Here we go, team. Scissors. You can take it standing, too, too. Breathe out. If that heart rate is up, especially, I want you to think about your breast support. If you want a challenge, you can go scissors, bicycle. Right here. Cross still flex your foot so you get the stretch. Or just keep it regular. Again, you can take it standing. You can go right here. But core is working hard, so tilt that pelvis in. Wrap that core. Don't worry so much about the legs, but think about your Core movement. Feeling your back. Take them a little higher. Extra challenge. Cross it here. 5, 4, 3, 2, 1. Hug those knees in. Catch your breath. All right, team, 25 seconds. Kneel. Just squat. Here you go. You can always take it to a standing squat to lunge or step out squat, but remember that we are so close. So can you get 25 seconds with me right here, right now? Sweating my eye. I think you can keep it going. 5, 4, 3, 2, 1. Switch your legs. Get set. Take it down. Take it here. I know it's tempting. We want to come all the way up, but we want to stay low with it. You need to have that hand out. Really kneel. Use this leg here. I know they're tired. They should be. 5, 4, 3, 2, 1. Stretch on those knees if you can. Little stretch this time. Pick your favorite mountain climber and go for it for 50 seconds. Catch your breath. You don't have to go in, in, cross, cross, out, out. You just pick your favorite breathe for five more seconds. This is it. In three, two, one. One. Here we go. Tap them or cross them, or if you really want mobility, get that stretch nice and wide up to you. Ha. Remember, I would much rather you drive the knees in the chest with really good form than to get sloppy with it. But try to go fast. So hips engaged. Shoulders right over those elbows, right over those wrists. And keep it moving. I'm going cross. That's my favorite mountain climber. Breathe. Yes, you can. Stay with me 10 seconds. Breathe. This is it, team. We're not doing an extra swing. This is it. So hang with me for five, four, three, two, one. Done. Stretch, buddy. Sit back into those hips. Stretch. Sit side to side and catch your breath. Metabolic resistance training is no joke. Roll through your back. Right through here. Try to release in that core. Are you feeling it? I know I am. Right rounding through. If you can. Team, take into that pigeon stretch, I'm going to give you a few options. So your pigeon is here, or you can just go 90. 90. Or you can sit either on the floor on the edge of a chair. Right through here. Yes. Stretch out that hip. I think our booties are gonna feel it tomorrow. I hope you feel your core a bit tomorrow as well. Switch your sides, please. Get some more stretching on your own. As you know, we keep our stretching sessions abbreviated. Give you just usually around two to four minutes, but make sure you get more. We just do that so we. We can get you in and out. I want to make sure you get something, but our bodies always need more. So get some stretching. Try to get it throughout your day. Get that mobility work to really increase that range of motion. Remember that when we feel tight with something, yes, we all need stretching and it feels good. But we also need that strength work just like we did right here. Come back onto your feet. Come at that halfway point, stretch out those hamstrings, releasing your back. Hands can be here, hands can be down on the wall. Whatever you need to come up slowly. Yes. Make sure you leave me a comment. I want to know how did you feel after this workout? Are you feeling your legs? Are you feeling your booties? You feeling that core? Did you feel that heart rate? Yes. If you haven't already, make sure you check out my upper and core MRT or my full body mrt. Again, most of what we do here on the channel, my strength training workouts, we always try to get cardio in. I'm trying to be time efficient, give you workouts that will not only help you get stronger, but build that stamina, build that endurance and help you reach those fitness and health goals. Right through here. Let me know, leave me a comment, let me know what you thought. A little stretch, stretch. And of course, if you haven't already, like this video. And don't forget to subscribe to my YouTube channel when you subscribe. That helps me be able to keep making these workouts free for you on the YouTube channel. Also, check out everything in the in the description below. Download the BodyFit by Amy app. Join us in the BodyFit Athletic Club. If you're looking for one on one coaching, check it out down there too. Let's get one big deep breath in. Thank you so much for being here today. That was your lower body and core MRT workout. Great job everybody.