35 Minute Upper & Core MRT At Home Workout II ABSOLUTION DAY #15

Hey, everybody. I'm Amy from Body Fit by Amy, and this is your upper and core MRT workout. This is day 15 of your Absolution challenge. This is also a great 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 those muscles, we are going to keep your heart rate up for metabolic training as well. We'll be working the entire upper body and core today using kettlebells and dumbbells if you've got them. Are you ready? Let's do it. Let's start just marching and getting our body warmed up. We're going to warm up through the entire body, but we'll be focused on the upper body and core today. So as we're marching to get the blood flowing, let's circle those arms to the back and then take them to the front. Right through here. Take them again. See if you can increase that range of motion. Taking it to the back and then again to the front. Let's go one at a time. Just one arm to the back. Really think about that range of motion. Core stays tight. Same arm to the front. There we go. Other side. Right through here. And then to the front. Let's step it out wide. Right through here, a little step. Open the arms and sit low in the hips. Again, we're not working the lower body today, but always good to get that mobility and that's going to get the heart rate up. So we've got metabolic resistance training today. I think you are really gonna like this workout. We have three rounds, we have nine exercises each. So take it right here. Flat back down and round it up. It's gonna move quickly, I promise. I know sound nine sounds like a lot. But your first round, we're gonna be working for 40 seconds of work, followed by 20 seconds of rest. Hold it right here. Roll those shoulders. Warming up through the back. So in that 22nd rest, I'll be showing you your next move. Our second round, we'll do these same exercises so you already know what you're doing. Take it right here. I want you to hinge position. Let's go. I Y out to t. You can come up if you want. I why out to T. Second round, we will increase our time just by five seconds. 45 seconds of work, 15 seconds of rest. Last round, you'll be experts. You'll know what you're doing. We're gonna go 50 seconds of work followed by 10 seconds of rest. So again, it's gonna move quickly, but I'm going to give you lots of different options. Some things will be body weight, some will use dumbbells, some will use the kettlebell if you've got it. And we'll be getting core along with that upper body. Let's do a hinge right here. If it works out for you, I want you to step back into that high plank. Otherwise, take it to the knees. From here, let's open up to the side. So we're warming up in the core, other side. You can take it on the knee if you need to, but we're getting that rotation through the core, through the spine, and we're also getting that core warmed up and ready to go. One more each way and then I want you to walk your hands back to your feet or come up slowly right through here. Let's tap and reach across. All right, so we're gonna get right into it again. Nine moves. We'll have a body weight, we'll have a couple dumbbells, we'll have a few more body weight, we'll have a couple kettlebells. I'm gonna give you options the entire time. You can always take it to just body weight. If you need a breather, you can always hit pause. You're gonna have breaks in between these rounds. I'm going to remind you throughout that this is your workout. So you do you. I want you to be where you are today. That's something I say all the time. If you showed up for this workout, you are already succeeding, right? So don't worry about what it looks like. I want you to stay safe. I want you to keep moving and I want you to work hard for you. So our very first exercise of the circuit. Catch your breath. Is going to be mobility, right? So body weight mobility. So almost like a little warm up. So if you can, I want you to inchworm it out on those hands and then inchworm it back. If that doesn't feel right for you, you can just take the hinge and bring it up. But we got 40 seconds. Here we go. So it is something we do a lot in our warm ups, but I want you to think of it as a warm up for your entire upper body and core. Hinge it here, stretch through that back, walk out on those hands, feel that core kick in and walk it back. Now again, you can stay standing if you want to. Just get that hinge and then pull up right through here. Another option is to walk out just a little bit and walk it back or walk out to your knees. Stretch, walk it back and here. So, so many options for you. Let's get one more. 5, 4, 3, 2, 1. So that's your warm up move, your mobility move. All right, I want you to grab some heavy dumbbells. We're going to call this a one, two row. You can be hinged the entire time or you can come up in between. We're rowing one and one and then two together. Grab those heavy weights, hinge it here. Here we go. So right, left, together. Now, if you want, you can stay in this hinge the entire time or come up in between. Take it here. 1, 1 and 2, all the way up. So I know, at least by the time I get to that last round of 50 seconds, I will probably want to use that option to come up in the hinge. Bring it up right here. One row, other row together. Yes. Last one. And here. Yes, you can. All right, now we're taking it down to the mat. If you want to keep this stitch standing, you can take this to a shoulder press. Otherwise it's a chest press. Same way. Press one and then the other and then together. So meet me down on the mat on your back. Here we go. So press right, press left, press together. You should still be able to use those heavies. If you only have a kettlebell, you can just press singles straight up. Remember, it's a little bend of the elbows. So similar to your push up form. So not straight out from your shoulders, but not pulled in for triceps. Right. If you want to add a little bit of extra core, you can take it here, but that core is coming. Breathe. And up. So one, two, press again. If you want to take it standing, you do a shoulder press right here. Up, up. Last one and breathe. Weights to the side. Now we're going to a plank. If you want to take it standing plank, you're going tap, tap, together. So one and two, plank. Jack, if you're down here with me, make sure you're out of the way of your weights. Out, out, together. All right, so standing or on the mat in the plank. Here we go. You got tap, one, tap together right here. One, One, two. Slow and controlled. And if that jump is not right for you, you just keep the taps. You can just keep them going the entire time. Yes, that core is working hard, too. If you need a little stretch, take a little stretch break. That works right here. Tap, tap. Together, out, out, together. Five seconds to go. Can you get one more strong one? Out, out. There we go. Back up onto your feet. Working our way down this. Now, if you have a kettlebell, we're gonna go across your body. One kettlebell or one double. We're gonna call this half and half. So we got 20 seconds, right? 20 seconds left from your hip to your shoulder press. So it's kind of a modified wood chop, but we're going to keep it close. Join me right here. One weight. Hip to shoulder curl. Press back to center so you can keep it here without twisting. You're going to feel your core working that way. Or pick up your feet right through here. Hip to shoulder press. One more. This side. Switch your side. So we've got a curl and a press. So think of it just as a curl and a press. If that doesn't feel right for you, just keep it right in the center. But if you want a little extra core, extra obliques, curl across your body. Press it up. It's feeling heavy for me today. And relax. All right, we're staying here. Now we're taking it to a windmill. Half and half. So your windmill is. Is this motion. You got 20 seconds, right? Then 20 seconds left. You can have that kettlebell low if that is right for you. Or dumbbell. Or you can take it high. You do you. Here we go. So down and up. I know we're moving fast getting into these, but the good news is you got plenty of time to get better at these moves. We have two more rounds. They're going to come quickly, but you do not have to be perfect. You just have to be safe and be moving. Switch your sides. Other side. High or low? Here we go. Bring it up. Take it down. Oh, yes. Right through here. 5, 4, 3, 2, 1. All right, team, take it down to your mat again. We're gonna do a Superman push up rotation. If you want to keep it standing, you're going to open it up. Push. Open it up. Push. Otherwise, we're here. You're going down. Superman, up and rotate. Join me here. Down, Superman. Hold up. Rotate. You can also be on your knees going all the way down to the ground. Lift up here on your knees, coming up. And then rotate here. Another option is knees push up. And then, bird dog, do what's best for you. Push up, bird dog. You can even add the rotation to it. I know that's a lot of things I'm throwing at you. Either way, just move your body. It's body weight. Almost there. Three, two, one. And relax. Working our way down this list. All right, Ashley, stay down. Team. If you want one kettlebell One dumbbell or two dumbbells? We're gonna go triceps on your back right here. If you want, you can add a little leg lower. That is optional, but join me right here. 3, 2, 1. Triceps. So core is engaged either way, even if you're just doing the triceps or just doing the legs. Tilt that pelvis in. Drop it down. If you want to have that kettlebell as an option, depends on what you feel most comfortable with. If it's neither, you can do standing tricep extension. Up to you, right through here. Yes, you can. Oh, guess what. After this, one more move. Three, two, one. All right, team. So, dumbbells, I'm gonna switch to my tension. You have two options. You can do it all standing, or you can take it to a plank. Here's your standing version right here. We're going row, bring it up. Curl and press. If you want row, curl, and press, take it there. Otherwise, your option is here. We're going row. Row, plank, curl. Join me, pick which is best for you. We got 46 seconds. Either one is fine. Finish strong, because then we get a breather. Three, two, one. You got row. You got row. Pop it up or walk it up. Curl. Take it back. Row. Row, pop it up, walk it up. Curl. I'm going hammer, curl. But you do you. If you also want to have your hands here and then reach in for those weights. Pop them up. Curl, breathe, Reach, reach. And up. Yes. Reach. Last one. Boom. All right, team, catch your breath. Everybody grab a sip of water. Put all those weights out of the way. We're gonna do it all again. Now, look, I know that felt like we were throwing a lot at you, and, yes, we were. That's a lot of moves. But this first round, the idea was just to get familiar, learn the move. Okay? Don't worry. You got two more rounds to do it. They're gonna go quickly. We're increasing our time to 45 seconds. We're gonna feel that heart rate, so I want you to really use these next 30 seconds to breathe. Remember, rest is part of the process. That recovery is built in. All right, Metabolic resistance training. We're going to move quickly. 45 seconds each. I'm going to tell you the next move. You got 15 seconds to get into it. Take your time. Don't rush that form. But the idea is that we're moving quickly to keep that heart rate up. All right? Starting with that inchworm mobility. If you need more of a breather, take it nice and slow. Slow. Otherwise, here we Go. Think of it as mobility. Really walk it out slow, feel that stretch through your back and walk out with those arms. Again, you have lots of options. You don't have to go out as far. You can just go halfway or walk out to your knees or just that hinge and then bring it up, up to you. But again, this first move is your warm up move. Slow and controlled. 10 seconds. Walk it out, walk it back. 3, 2, 1. Walk it back wherever you are. All right, team, now we got that. One, two, row. If you want to get fancy with it, you can go wide with it and together. Remember, you can stay in that hinge or you can come up in between heavy weights if you can. In 3, 2, 1. 45 wide if you want. I'm not going to be able to maintain this because it's heavy, but I'm going to do a few wide and then I'm going to turn them in. One, two, together up, one. I'm gonna come up in between to give my back a break squeeze and to be able to connect with my core. So you do what's better for you. If you feel like you get more out of staying in that hinge row position, then stay right there. If you want to come up in between, stay to have more time to get set up and up. Relax. All right, now remember, we're doing the same thing. Let's go this way. Down on our back for a chest press. One, two, together. If you want to stay standing, shoulder press instead of chest press. Two presses. Similar muscle groups. Let's get it done. 45, here we go. So again, if you take a few extra seconds to get down, that's okay. Just like I did together. If you want to have a little extra core, bring your feet up in tabletop. Slow and controlled. Up, down, up, down, together. If you you need to be in the bridge for whatever reason, one of my pregnant mamas. Stay there. And up. Last one. One, two, together. Yes, you can. What's next on my lips? Oh. One, two, plank. Remember, you can do standing, tap out, tap out together or in that plank in three, two, one. Here we go. Tap it out, tap it out, jump it out together. Tap it out, tap it out. Jumping out together. Another option, bird dog. Tap 1 or from all fours and then walk it out. Walk it in, out, out. Walk it out, walk it in. Lots of options. You do you tap, tap together. Cool. Stay lifted in the center. So a little tuck of that pelvis. And out. Breathe. Yes, you can hang with me for five more seconds. Here we go. Out, out, together. And done. Halfway through this. All right. Cross, curl, and press. One dumbbell, one kettlebell. Whatever you got. Whatever is best for you. Biceps and shoulders. But think about that core as well. Here we go. We're still going 20 and 20. Even though it's 45 seconds. I'll tell you when we're switching. If you want a little more of that chop, turn your body with it. Curl, press back to center. One more this way. And switch. Right through here. Down. Cross starts to feel like too much. Just pick one. You can just do the curl. You can just do the press. You can keep it center. You don't have to turn with it. Take it here. Here. Yes. Three, two, one. And relax. Windmill team. All right, wherever you are in this moment, if you need to keep it low, I might do that. I'm gonna go low windmill. You can go low windmill or high half and half. So go get set up. Weight up, weight down, or no, wait. 20 seconds each. Feel that stretch. So I knew my arms were really feeling it. I'm still going to get the motion in, but I'm taking my weight low. I'm still going to feel a lot of those obliques. My arms are still feeling it, but I'm switching the weight placement. It's often an option with the things we're doing. Switch your sides, get set up. Either high or low. 20 seconds reach. Bring it up. Yes. Down. Bring it up. Yes, you can. Boom. After this, we're down on the mat. We got that. Push up, Superman. Rotation should be Superman. Oh, there, yeah. Superman. Push up, rotation. Relax. Set the weights down. Making a mess with these weights here. All right, so you can take it standing. You can take it knees. Push up, bird. Oh, bird dog. And then rotation or all the way down. Here we go. Lower down, Superman. Push it up. Rotate. Lower down, Superman. Remember, you can come from your knees, too, wherever you need to be. You can also be quadruped, all fours. Push up. Bird dog rotation. Push up. Other side, Bird dog rotation. What you got, team? Strong arms, but also strong core. So a lot of these like that windmill, like this move. We're getting it all in. Upper and core together. Three, two, one. Stretch it back. I know we're feeling it. All right, so we got triceps. Remember, if you want to take it standing over your head, if that feels better for you. If you want to add a leg lower, you do what's best for you. We want some triceps. We want a little core. Let's get it done. Here we go. Lower and Up. So either way, make sure you have a good grip on either the kettlebell or the dumbbell. You don't have to go super low with those legs. What? I'm making sure that it's not a pullover. It's triceps. So bend in the elbows, extend it up. If you're doing it standing or kneeling, let's keep those elbows in right here to here, feeling that you can still get the core engaged from the standing or kneeling position. Right through here. Tilt that pelvis in 5, 4, 3, 2, 1. All right, team, so your last move again, you know what to do. You get a little bit more of a breather because this is a burner. If you want to go row, bring it up, curl, and press. You can do it standing with that little hinge, or you go row from the plank. Pop it in, curl from that pop up, you do you. 15 seconds. Let's get it done. 3, 2, 1. Sorry. 45 seconds. I know. Bring it up and curl. Sneaking in the little legs. You can walk it back, you can jump it back. You can walk it in. You can jump it in here and here. Remember, you have this option, too. Hinge, row. The difference is, at the top, we're adding a press, so a little bit more arms and shoulders. But from here, you're getting your shoulders there, and you're getting that core working as well. Keep it moving. 10 seconds. Can you get at least one full complex? In three, two, one. Boom. All right, team, this is it. Your last round. Guess what? We're taking that first exercise out. Grab a quick sip of water. No more inchworm. We're just doing the eight. We're gonna do them quickly. 50 seconds of work. Work. Eight moves taking our mobility out of it. Catch your breath. 50 seconds of work. 10 seconds of rest. We are going for it. All right, so this is where you're an expert. You know what you're doing. So I want really good form. Really take your time with that form. Remember, we don't have to rush the move because we only get 10 seconds of rest in between. That's going to keep our heart rate up. So strong, solid strength move. Keep the heart rate up with our sets. Let's get it done, starting with that one, two, row. You've got 50 seconds of work. 10 seconds of rest. I'm gonna come up in between, but it's up to you. Hinge it. 3, 2, 1. 1, 2. Together. All the way up, if you want. Or just keep it low and breathe again if you want to take it wide. You have that option, too. If you want to switch your grip another way, you do you. Maybe if you have something lighter, you want to go a little wider with it. Maybe if you have heavier, you want to keep it here. Row one. Row one, Row two. Two. Strong in your back. Let's get it done right here, huh? 10 seconds. What do you got, team? Then we're right into that. 1, 2, press. 3, 2, 1. Down on your back or standing? Standing Shoulder press or down Chest press if you want an option. We're going to start from the top. Pull them up from the top. Top. One, one and two. Here we go. Down, right, up, down, left, down, together. Strong. I'm keeping my feet up in tabletop, but you do you. If you want that bridge, you can do that too. It's an upper body workout, but no reason we can't get that core working too. Maybe even a little glutes. I can feel as I'm getting tired that my form is starting to slip. So I'm going to readjust. Core in tight. Hands up or down. Reach. Reach together. Strong. Down, down. Our plank taps are coming up, so let's get solid finish right here. Five seconds. Four, three, two, and relax. Ten seconds to get into that plank position. If you want to take it standing, tap out, tap out, jack out. Let's get it done. 3, 2, 1. Core. Remember, you can be on your elbows. I did that to give your wrists a little break. But if you feel better here, tap, tap, and out. For me, I want my core to do more of the work, and I want to give my wrist a break. Tap, tap, and outstanding works, too. Or tap it back, tap it back, walk it back. Walk it in. You do you for these last 20 seconds, we are so close to being done with this workout. So hang with me. We got that cross curl coming up. And tap, tap. Really get that heart rate up. 5, 4, 3, 2, 1. Up on your feet. We're cross curl. We're going across our body. If you want to make it more of that chop motion, add a little momentum, you can. Otherwise, 25. 25. Here we go. Press core, cross curl, press hip, shoulder to the sky. Elbows in. So notice I'm really getting the chop, but you can also just keep it here. Your core is working either way. Yes, you can switch your sides. Here we go. For someone, this one, for some reason, this one is about the hardest for me. Up, up, breathe. Elbows in. Right through here. Windmill is coming. Half and half. Three, two, one, and relax. We're going 20 and 20 with these windmills. So we have a second to switch. Remember, go low or go high. I'm gonna go back to going high. You do you. 20 seconds. Down and up. So shoulder mobility. Arms are working too, but a whole lot of core, a lot of obliques, right? Down and up. Take your time. Remember, you were in the home stretch of this workout. Switch your sides. Give yourself a second. You got time. Core zipped, Bring it up. Here we go. And up. Spotting that bell is what we call that looking up at the top. If you just have a dumbbell, that works too. Breathe. Five seconds. Can you get one more right here? And relax. Keep. Give yourself that time to drop it down. All right, team, so you got your push up, your superman, push it up, rotation, knees, toes, standing. What do you got? Here we go. 50 seconds. Lift. Bring it up. Rotate all the way down. Slow and controlled. Arms, back, arms and core, obliques, everything working. Knees, bird dog, Rotate. Knees, bird dog. That's an option. You do you. I know we're in the home stretch here. Work those arms, work that core. Ha. 10 seconds. Why does this one feel so long? Breathe. 5, 4, 3, 2, and 1. We got triceps. So you decide. Are you going standing? Are you going on your back? Are you going dumbbell or kettlebell? I'm gonna go dumbbells this time with that leg lower in 3, 2, 1. Get set with your upper body first, then add that core again. A lot of the same set of muscles we just worked in that push up rotation. Right core, triceps, chest. But you can do it. Because after this, we have one more exercise. So hang with me. If it starts to get heavy and you got two dumbbells, switch to one or switch to that kettlebell. Start to feel your back. Keep your legs a little higher or take the core out of it. Ten seconds to go. Hang with me. Three, two, one. And relax. All right, team, wear those weights. All right, this is it. Your last move. 50 seconds. Remember, you can go standing. Hinge, row, curl, press, or plank row. Pop up and curl. 50 seconds. Hang with me, then we are cooling it down. This is it. Really get that heart rate up. Metabolic resistance training going in three, two, one. You got one, and then the other. Pop it up, curl, walk it back or pop it back row. Remember, this is it. I promise there's no bonus move, so I really want you to go all out, all right? Think of this as your bonus. It feels like a bonus. Right, Take it here. Flat back curl. Strong. Yes, you can. I know you're tired. I know this has Been a challenging workout, right? Least it has been for me. I hope it has been for you. But slow it down if you want to quit. Slow it down if you want to quit. Take the weight out and keep the body weight. But hang with me for 10 more seconds because I know that you can. You showed up here for a reason today. In 3, 2, 1. And relax. Give yourselves a second. Catch your breath, grab some water. Oh, man. Shake it out. We love splits, right? I know sometimes we like upper and lower splits or when we split up our muscle groups, but they are challenging because that was an entire workout of all this, right? Upper body, core and heart rate. Now you can see that is why metabolic resistance training works. We decrease those rest times, we keep it moving in those circuits. Not a lot of rest. We're working the entire time, but we're working through strength training. So breathe into that. You have to take those hands up, big stretch to the side. We're just gonna get a couple quick minutes of stretching. We're not going to do very much, so please make sure that you get some stretching on your own. You can pull that top arm over, let your head drop, especially for those hands and those wrists. You might be feeling that. Take it to the side. Please make sure you leave me a comment. Let me know. What did you think? How are you feeling? Do you want to see more like this? We got a lower body MRT that's coming and I have some other full body mrts. But pretty much a lot of what you're doing here on my channel is metabolic resistance training. Very similar to hit. Hit is more of those really high intensity intervals with longer breaks and mrt. We keep it moving, we keep it working all the way through. I know we didn't work our hamstrings, but we kind of did on that. That's where I felt like I would need it to stretch, I think on that row. So arms to the front, chin to your chest. Leave me a comment, let me know what you thought. Don't forget to hit that like button. And please subscribe. If you haven't already, subscribe to my YouTube channel and join us in the Body Fit Athletic Club. If that's an option for you. It's now on the free Body Fit by Amy app. The club is a membership, but you can download the app for free. But the club is where you get all of the extras, right? Fingertips down, let your head drop. So that's where you get live streams and Q and A's where you can ask your questions to me, to our Body Fit dietitian. You get the method, get a nutrition plan, you get recipes and meal ideas, you get that community support and so much more. It's really an amazing group. So join us there in the athletic club, which is now on the BodyFit by Amy app. So a completely private group. If you're looking for one on one coaching Body Fit elite, you want to check that out. And of course, don't forget to come back to the YouTube channel so you can get let's take our hands right here, roll through our back, more of these free workouts here for you. Don't forget to subscribe. Leave me a comment and of course, follow me everywhere at Body Fit by Amy. Thank you so much for showing up today, for working so hard. Let's get one big deep breath in and out. That was your upper and core MRT workout. Great job everybody.