35 Minute MetCon AMRAP with Weights II METCON Day #11

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your Metcon AMRAP with weights workout. This is day 11 of your Metcon challenge. This is also a great standalone workout that you can do at any time and I give you lots of different options to work to your level. AMRAP stands for as many rounds as possible. So we will have a series of exercises that we will do for five minute rounds that you go at your own pace to get as many rounds as possible. And it's all about going at your pace. We'll be working with dumbbells and kettlebells. If you have both, use them. Otherwise, use what you've got. Are you ready? Let's do it. Let's start just with a march right through here. Roll through those shoulders. We're going to get a quick warm up to get our blood flowing, get the energy up. Most importantly, getting our body's temperature up and ready to move. So we're getting some mobility, a dynamic warm up where we're moving in the ways that we're going to. Let's get one at a time and then we are going to jump right in. So as I said, amrap stands for as many rounds as possible. So what that means is not as fast as you can. It means as many rounds as possible for you. This is your workout. You're gonna hear me say it a lot. You do you be where you are today. And when you're doing these exercises, good form, good pace, full range of motion. It's not about rushing to see as many rounds as possible as we can get. It's about getting a pace that is good for you. Let's do some eyes wise and T's little hinge. We've got I, we've got Y, we've got T. And then you can bring it all the way up. Hinge I, Y, shoulder mobility right through here. Really reach to get those arms and shoulders behind you. One more I. Why? And T, let's stay right here. We're gonna sit in a squat, hands down. If you can. Watch me extend up. Then sit back low and reach it up. If that's not good for you, you can just go here, hands on your legs, little stretch to the back and bring it up. You don't have to get super low, but if you can really get that extended extension through the back of the legs and reach, take it down all the way through. Let's get one more and I want you to hold it down right here. Just kind of little shift side to side to open up those hips. Then extend it up, little petal of your feet, and let's walk it back, if you can, to that high plank position. If that's not right for you, take it to the knees. And we're just going to do a little forward and back. So getting that core warmed up and ready to go. If it feels good for you, you can do that T rotation. You can also drop to the knee if that is better for you. Opening up through the spine, through the core again, Knee is totally fine. And breathe one more each way. Right through here. Let's take a big step forward so you can come to this position with your knee down. You can do it from standing in just a lunge, or you can be here. But let's reach up to the top. Maybe a few little rotations through world's greatest stretch. Hip opener. Yes. And then switch your legs right here. Other side. So again, if you need to be up top, I'm gonna tie my shoe while I'm here. Reach up, reach through and come in all the way up. Step into it. Round it up through here, and let's tap and reach across. All right, here's what we got. Five minutes, as many rounds as possible. So all of these four circuits are going to be five minutes long with four moves. Correction, Your first one has five moves because we got a right and a left. So I'm going to talk you through those first moves, then we're going to start our five minute timer. Again, it is all about going at your own pace. You are going to count your reps. So first round is six reps because we have an extra exercise. Everything else is 8. However, you can go less. I know some of you cut the time. You say that's better for you, or if you need to, if you don't feel like counting, you just switch when I switch. All right, so go ahead and step touch right through here. Keep that heart rate up. So you can either count your reps, everything is going to be listed here on the screen for you, or you can just switch when I switch. All right, so you keep that step touch. Watch me. We're starting with a kettlebell, actually. So medium to heavy kettlebell. We got right side, right lunge. You can do whatever lunge you want. You can do stationary, you can do forward, you can do reverse. Six lunges. Then you're gonna hang right here, six rows. Then we go same side, other side, six lunges. Again, you can do stationary, you can do reverse, you can step into it six rows Then we're gonna put that kettlebell down. You're gonna do a little plank tap. If you want to, you can go to the knees. If you want to stay up top, I'll give you an option. Once we're there, let's go ahead and get it done. Ready with that lunge? Here we go. So I'm gonna go forward, lunge for six. Just for something different. That kettlebell is coming on the opposite side. I'm gonna give you some options to mix it up as we go. But it is totally up to you what lunge feels best to you. If that's just a little tap back, that's fine, too. That's six. Get set up for that row up. You got six. All the way down, all the way up. Staggered here. Try to get to the ground if you can. Two more. So because it's only six reps, try to go heavy with it. Other side. Take your time. So I'm stepping into it. Remember, it is your pace. You do not have to go the same pace as me. You might be going a lot heavier, need to go slower, or you might have a faster pace than me. That's okay, too. And breathe. Hold it here. One minute down, right? Four to go. Two more. So this first round is going to be a little bit longer because of the five exercises. So in to that plank tap, we've got 1 and 1, 2 and 2. You can be on your knees if that works too. Or you can be here and here. 5 and 6. If you're not going to the plank, just take it there. Let's go back up to the top. Here we go. Mix up those lunges if you want. Take it different this time for six. Five. Yes. Again, at your own pace, at your own count. I try to talk to help you get through it quicker, but go ahead and tune me out if you're trying to count. And again, if you don't feel like counting, just hang with me. Stagger here. Here we go. We got six. Elbow in. Hold those shoulder blades together. I like to have this hand out to keep it flat. Two more. And breathe. Switch the other side. Two minutes down. Three to go. So now you feel where that METCON comes in, right? That metabolic conditioning. Heart rate is up because we're moving quickly. Amrap is a METCON form right here. Take your time. Good form, right? I don't want anybody rushing because they feel like they have to get extra rounds in. That's not the goal. The goal is good form, full range of motion. Squeeze. Setting up for that plank right through here. Here we go. So hands or knees or standing, you got six total up. Hips are square. Little weight shift. Two more. And here and here. Yes, team, three minutes down, two to go. Okay, we get through everything at least one more time. If you want to take it to a curtsy lunge, you can six. Just something different. Totally up to you. You can keep regular breathe. Yes. And stagger six. Flat back. You can rotate that hand if you want to. Get a little movement through the shoulder, but keeping it in the back. Other side. Right through here. Here we go. Burn. Right? There's that heart rate. Hi. You can keep it stationary, too. Remember that an option. Here we go. Six, last minute from here. Once you finish a round of that right and left, when you come back to those lunges, I want you to alternate, right, for that last minute and alternate your rows. Breathe. Core engaged. Controlled. Stay lifted. Tilt that pelvis. So remember, when you finish that round, alternate those lunges right through here for six. And then alternate your rows to finish it out strong so we don't get caught one side or the other. Here we go. From the center. Fifteen seconds. If you're with me, we got eight. No. Six, five, four. Yes. Three, four, two, one. There's our time. Catch your breath, team. Quick sip of water. Do you feel it? Do you feel that, Matt? Con? Yes, I know I do with the one kettlebell. All right, team, so catch your breath. You can keep it moving. Grab a medium or heavyish dumbbell. Let me show you what we're doing. The first round is going to feel like a complex because you're going to try not to set the weights down. We have eight curls. We rack them. We have eight squats. We keep them racked. We have eight presses. So it's gonna be 1, 2, 3, and then we're taking it down. We got a push crunch, so take your time getting down. We're gonna push and release. We got eight totals. Little count here to push the leg into the hands, hands into the legs, then release. If that's not right for you, you just do one leg, or you do one leg standing. Go ahead and bring it up. So again, you may want to go a slightly lighter. You can always switch in between. Let's start with those biceps. Here we go. Five minutes starts now. So eight reps. A little bit longer, but one thing goes into the next. So that's where that metcon is coming into play here, right? You can always alternate if you need to, and just keep your count. Breathe. And then I want you to hold them here if you can. Here we go. Eight, Sit low in that squat. Core engage. And up and breathe. Yes. 4. This one's gonna be a doozy, but you can do it because we got that breather on the mat, and you can take as much time as you need. Sit low right here for eight. Eight. If you need to alternate, or if you need to, and I might need to, you can always take it to one, dumbbell. Three. Ah. Two. Down onto your back. Take your time. One minute down right here. So we're gonna push. Push. That's one big stretch. Breathe. Yes. Not just a tap, actually. Get that push. So the legs and hands are fighting against each other. We're gonna really take our time with this core. We're not rushing it because we know when we get back up, it's one right after another, right? Two more. Last one. Make your way up. Take your time. Remember, as we're coming in and out, that is our mobility work. So use it wisely. Here we go. Hammer, curl, if you want. Up. If you start to feel like you're feeling it in your back, stagger those weights right or stagger those feet. Core engage. You feel like maybe you're doing this. Stagger them strong arms. Yes, you can. Here we go. Squat them. Maybe go a little bit wider this time. We got a plie spot coming, so we'll save that. But you can take it here. And breathe. Whoo. Two minutes down. Breathe. Press it up right here. Remember, you can alternate or you can go one or two if you can. Four. Three. Shoulders are feeling it today. Two. You got eight on the mat, so take your time. Set the weights down. Remember, here we go. We're gonna do a push and release. Inhale, exhale. When you exhale, bring everything in tight in the center. Zip up that core as you extend. Keep that good core connection. Tilt that pelvis. I gotta adjust my microphone. You keep going. If you want to keep your upper body on the ground, you can do that too. And one. Three minutes down. Two minutes to go back up onto your feet. Let's get it done. Here we go. So you're up. And breathe. What can we get done in these next two minutes? Almost a minute and a half, right? Can you get one more full round? Curls, squats, presses? I think you can. Here we go. Can you keep them here? 8. Burn. There's that heart rate. Sit low. Sit in that chair. 4. If you're with me, you do. You be where you are today. It's your workout. Last minute. Can we get eight bring them in. Seven, six, five, four, three, two, one. All right, you got 45 seconds. What do you got, team? Can we get this really strong through our core? Tilt it in. Here we go. Breathe out. Big reach. Here we go. And reach again. The key is to really get that push. You're not just touching your legs, you're actually pushing. Pushing your legs against your hands, hands against your legs. You can keep the upper body down. You can go one at a time if that's better. Or standing. Last one. You got 10 seconds. What do you got? Give it to me. How many curls or squats or presses can you get in? Because this is it. There is your time. Yes, team, catch your breath. Shake it out. I know. Little hamstrings to stretch out those quads. Little reach backs for your shoulders and your biceps. All right, team, before we go on to that next circuit, we're working with kettlebells. How about a swing? You don't have kettlebells. You can do one heavy dumbbell in the center or two dumbbells, which would be your skier swing right through here. Or one dumbbell, one kettlebell in the center. We're all going to start with a 30 second deadlift to get us warmed up and into it. If you want to stay with that deadlift, you can. So just to get a feel for that hinge, shoulders back, wrap that core. Soft knees, kettlebell or dumbbells, right in the center. Here we go. So you're coming up. Drop it down. Right through here and down. So 30 seconds strong deadlift. If you want to do this with weights with dumbbells, that's okay, too. And then remember, you can hang out right here to stay instead of the swing. If you've done a swing before, you're comfortable with the swing, you can hang out with me for the swing. You do. You be where you are today. Also check out my how to do a Kettlebell Swing video. Last one and relax. All right, get ready. So your swing, you're gonna power it up, lock it out, let it drop. It's from a hinge to a standing plank. Not arching the back and not squatting. Arms are not lifting all the powers from here. Here we go. Three, two, power. Let it drop. You can use your breath to lock everything out at the top. Lock straight up and down. You can squeeze in those armpits, but don't lift with those eyes. Arms. Sometimes they say, imagine that you're squeezing a piece of fruit underneath your arms. Shoulder blades in, lock out. In the knees, in the hips, in the Core. Three, two, one. Swing and relax. All right, team, catch your breath. Quick sip of water. I'm gonna preview your next moves. We're hanging out with our kettlebell for this medium to heavy. We're gonna start with a plie up right row. Guess what? We're going back to six here to here. So you're sitting low. You're bringing it up. If that doesn't feel good for you, just keep the plie. Then we're going triceps. If you're comfortable over your head, we're here. That doesn't feel good. You can grab some dumbbells and you can do a kickback. You can also take it to the mat. Then we have a side lunge on each side for six. Side lunge. You can either just do the side lunge or if you're comfortable with it, do it clean. You're gonna toss it to yourself. Here's our two handed. Clean side lunge. Clean six and six. Grab that kettlebell. We got six reps this time. Three, two, one. Here we go. Take it down. Power it up. So watch. My elbows are just. Just come into here. We're not coming here. Right down, just to here. Out to the side. Almost as if you're pulling those shoulder blades into the back. It's only six and here to here. Get ready for those triceps. If you want to stagger it here. Otherwise, find what works for you. You can also just do a press six core. Engage and breathe. Up and up. All right, one side, side lunge and clean. Or just your side lunge. 6. Get low, push out of it. Get your power from that hip. Power it up and up. I'm gonna give you the option to take it to a one sided clean. If you're familiar with that, you're comfortable with it. Other side. One minute down, four to go. Power up. Power up. Yes, you can breathe two more. And remember, if your hands need a break, you take a little break. Give yourself time for that setup. We're all up top this time so we don't have to go down. Here we go for six. Drive it up. Six. Try to get low. Not dropping in the chest, right. But dropping in the hips. So really get down there and up. Here we go. Triceps. Pick it up behind the head. Slow and controlled. Six all the way up. I like to hold the bell part of the kettlebell on this. Sometimes people like it opposite. Again, if you don't feel comfortable with that, switch to dumbbells. Take it to a kickback or take it to A press. Heart rate up, two minutes down. Here we go. Side lunge. Remember, if you need a breather, you don't have to blow straight through these. If you need to build a rest, even if it's just 10 or 15 seconds, do it. If your heart rate's getting up too high, take a breather, Right? The goal is not to stay up super high the entire time. The goal is to be working at a good pace for you that's sustainable, that you can maintain that good form. If you find yourself not getting as low or not as much range of motion, slow it down. Take a breather. And up. I'm gonna gonna do it right here. Set that kettlebell down. Shake it out. We're going to that plie. Upright row. Almost at the three minute mark. Two to go. Here we go. Get low. Pull those elbows up. Not super high again. Think a little bit about squeezing in your back. Breathe. That bothers your neck. You can keep it even lower. Right through here. Just pull those elbows back. Yes. Get ready for tries. Get set up. Here we go. Isolate those triceps. You got it. Burn. Elbows in. Straight up. Core engaged. Yes, you can. Side lunch. Here we go. Powered up low. Here we go. Two more. Sit deep. Power. Power from that hip. Yes. Team. Other side. Breathe if you need to. And up. Take it down. And right here. Oh, I can feel myself getting tired. I'm gonna keep it low for a minute. One minute to go. What do we got, team? Here we go. Plie. So if you get to those side lunges, alternate for your last round just so we don't get stuck with only one side again. Starts to feel like too much. You can take a body weight or just the plie. Really feeling my shoulder today. And breathe. Triceps right here. Here we go. Elbows in. Six, five, four. Yes. Team, you've got 20 seconds to go. If you're on that side lunge, alternate with me. Down. Power up with the clean down. Power up. Yes. And breathe. Yes, you can. 3, 2, 1. Relax. Quick sip of water. Team, how about another swing? Why not just your. Your swing this time? Breathe into it. All right, team, just your swing. 30 seconds, then we're jumping into that last round. Guess what? We got less time. We got less moves. So core engaged. Shoulders back. Let's get it done. You're gonna hinge it. We're gonna prep it. 3, 2. Deadlift or swing for 30. Power up. Let it drop. Yes, you can power up. Lock out. Push those feet into the ground. Lock out. At the top. Your entire body is Tight through here. Get the power from that posterior chain. Push into those feet. We got three, we got two. We got one. And relax. All right, team, so catch your breath, shake it out. Grab some heavy to medium weights. I want you to watch me right here. So we are starting with a plank press row. So it looks like this. We're going down, down, up, up, down, down, up, up. We are gonna stick with eight. It's gonna take a while, but that is okay. Then you got one dumbbell or two dumbbells. And we're gonna surrender. Four, eight. All right? Then we're back here, and we're doing a lateral climber, okay? 1 and 1. 2 and 2. 4, 8. So, plank press, row. If you're not feeling that, you can stay on your knees. You can just pick one. You can just do the row or just do the plank press. Up to you, last four minutes. Here we go. Down, down, up, up. Right. Then we go left, right, left, right, left. If you need those knees. Down, down, up, up. Squeeze. Up, up. Whatever your lead arm is, that's the side you row. Lots of upper. Lots of core. We got push and pull and core. Hip square. Two more. I know. Down, up, up. Yes, team. On your knees, you can do this. Body weight, you can do this. One dumbbell, you can do this, too. But surrender. Here we go. Up, up, down, down. That's one. If you want two dumbbells, rack them on your shoulders. Alternate. Just like our plank press. Right, right, left, right, left, left, right, left, right. One minute down. Three to go. Only four this time. Up, up. Burn. Last one. All right, you got your lateral climber. You're taking it from here. You're going one and one. Join me. Two and two. If you want to modify, just take it to the top instead of that plank. Yes. Two, one. Relax. Give yourself a little stretch. We're a minute and a half in plank press and row. Strong core. Here we go. I know it's hard to do those back to back, but you are strong, so take your time. Use those knees if you need to, and breathe. Down, up, up, up, up. Breathe. Yes. I forget which one. About two minutes down. Down, down, up, up, down, down, up, up. Two minutes down, two to go. Back to that. Surrender. You decide. Two dumbbells, one or none. Up, up, down. And down. This is a hard one. Now, these are kind of hard to hold. Hold. You can be here. Up to you or one dumbbell in the center, or no dumbbells, because, let's be honest, this move is hard enough, right? You got it. Yes, team. Two more. Last one. I know. Here we go. Lateral climber. Lift it up right here. 8, 7. You can also just tap, tap, keeping one knee down. Four, three, two, one. All right, team, if you want, I give you permission to take the plank, press out and just do your row. Here we go for 8, 7, 6, 5. 30 seconds. 3. You do you take your time. This is it, team. We got 15 seconds. Can you get that? Surrender. I'm taking it. Body weight and how many can you get in and up Right here. Three, two and one. Catch your breath, team. Yes. You did it. Those are your circuits. Oh, man, I am feeling that. I hope you are too. All right, team, so here's what we got. If you can, we got time for a bonus move. All right. You know I love to get in one more swing. Here's what we're gonna do. We are gonna make that swing its own little amrap. Now, I know a lot of us are used to just keeping the momentum with our swing. So if you want, you can do a 30 second swing, then you can do it 30 second climber. Or you can make it a namrap. With me. We're gonna go eight swings, set it down. Eight climbers. You can also do standing climbers. Up to you. 30 and 30, or eight and eight for a minute. Let's do it. Three, two, one. Here we go. Either way, you got one minute. Means you got to give yourself time for that setup and to get out of that swing. Just like this swing. Relax. Pop it back. 8. Remember, you can split it. I'm going to tell you in that halfway mark. Here we go. Power it up. Great. Your halfway mark is now. If you're switching four. Good form. Three, two, one. Swing and relax. Pop it back. Here we go. Eight. You do you. This is a bonus four. Three, two. Ten seconds to go. Let's get eight swings. Eight, seven, four. Huh? There's your time, but finish it out with me. And breathe. If you're really a glutton for punishment, you can finish it out here with me. Eight, seven, six. You don't have to. You can breathe. Four, three, two, one. Yes. T. Let's hang out on the mat if we can. Big stretch back. Child's pose. Oh, man. Feeling it. Love an amrap. It goes fast, but roll through. I am tired. That's that Metcon, right? Metabolic conditioning. Tell me how you feel in the comments. I want to hear from you. Bring it forward. If you want to get that 90. 90 like this or turn it into that pigeon. I Know, some of us love pigeon, some of us don't. But it's up to you. You can stay in that 9090 or just hang out. Stretch your hip, however, is good for you. Leave me a comment, let me know. How did you feel? Are you someone who likes amrap? Not everybody does, but that's okay. I really do want to encourage you on these workouts to think of them as only your workouts. You're not trying to keep up with me or stay slow with me. Maybe you're faster than me as long as you have good form. I think that's the problem. A lot of times I'll see amrap workouts online, and you see people just rushing through it. Not getting as low, not getting as high. Sacrificing form or range of motion. That's not what we want. Oh, that's so tight. Right? Whatever you can do to stretch those hamstrings, breathe into it here so you find what works for you in your amrap. And again, getting up and down off the floor, that's mobility. You know me, I try not to do a ton of that. So there's not a whole lot of up and down so you feel like you have good time for setup. Speaking of. Come here. Pedal those feet. But when I am putting it in, I want you to take your time with it and think of it as mobility. Let's be honest. We have to get in and out of bed, in and out of the shower, the bathroom, bathtub, up and down from the floor, in a lot of crazy positions in life. So we want to train for it. All right? We're not always standing or on the mat all at the same time. So that's what we're doing when we're working in that mobility. Head drop to the side, huh? If you're looking for more, make sure that you subscribe to the channel that you like. This video that you leave me a comment, let me know what you thought. And. And of course, we would love to have you join us in the Body Fit Athletic club that is our private, exclusive community. On the Body Fit by Amy app. You get these workouts and so much more. You get live streams, Q and A's, the method nutrition plan. You get to connect with me and with Vivian, our Body Fit registered dietitian, and bring it up right here if you can. If you can't get up that high, just tilt it forward. It's a really an amazing community that gives you a lot of accountability, a lot of encouragement, and then again, you can ask your questions to your trainer and your dietitian. If you're looking to do one on one coaching with me, check out Body Fit Elite. Everything is down below. And of course, make sure you're on my mailing list so you can get your free workout calendars and that you don't miss anything at Body Fit By Amy, thank you so much for joining me today. That was tough, but you did it. Let's get one big deep breath in and out. You did it. That was your metcon amrap with Weights workout. Great job everybody.