36 Minute Bodyweight Supersets Blast Workout II METCON Day #10

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your body weight supersets blast workout. This is day 10 of your Metcon challenge. This is also a great stand alone, no equipment workout that you can do at any time. We're going to work your entire body for strength and cardio in supersets. So alternating between two exercises and of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's start by moving your body. So here's what we got, team. We are actually going to have our very first circuit be our warm up. So I want you to just to take a minute to get the blood flow and get your body's core temperature up and get that heart rate up. So we'll just do some marches and some shoulder rolls and then our first circuit. Our first set of supersets is going to be your warm up. So I'm going to show you that in just a minute. Let's do some little reaches over here. A few things to get our bodies warm. Here's what we got, team. So Every superset is two exercises that you will alternate back and forth. Round one is 40 seconds of work, followed by 20 seconds of rest. Round two, 30 seconds of work, 15 seconds of rest. Let's reach it down. And then round three is 20 seconds of work and 10 seconds of rest. It's going to go by quickly, metabolic conditioning, metcon like, our entire challenge today is going to keep that heart rate up. All right? So we will keep the heart rate up throughout your entire workout, going back and forth. Of course, I'm going to give you lots of options. I'm going to remind you to be where you are today and work to your level. All right? You do you. This is your workout. You don't have to look the same as me or anybody else. I want you to challenge yourself, but in a way that's good for you. So go ahead and step, touch. Watch me right here. Our very first superset is going to be your world's greatest stretch. Let's take it from a standing position. You're going to lunge it back if you can drop it all the way down, reach it up, step it through and back. Your second exercise is just going to be an inchworm out, walk it out and then walk it back. So we get upper core, hip opener, quads, all of it together. I will give you options. Let's start with 40 seconds. World's greatest stretch. Here we go. So Step back. If can't go all the way down, you can stay here. Otherwise, drop it down, reach it up, little stretch and step up and through. So if you can here, drop down, reach up, big stretch and up. If that's not right for you, you can just be here. You can even have a little balance. Just do a little stretch over instead. You don't have to get as low in that lunge. Just open up your hip. Right? We're gonna love this first warm up circuit. I think you'll but we'll get Those openers last. 5, 4, 3, 2, 1. 20 seconds to breathe. Now we have our Inchworm. If you don't want to go all the way to the ground, you can just do a little hinge, bring it up and pull. If you're able, walk it out on those hands. You don't have to walk out all the way. If that's not right for you, you do you. Core, engage. Shoulders back. Inchworm. Here we go. Hinge. If you can walk it out slowly, feel that core working. And then walk it back all the way up. I like to come up and reach up to you. Walk it out right through here. Walk it back again. If you don't want to go all the way down, you can just do that hinge. Get that stretch here, bring it up and open it up. Or another option is to walk it out just a little bit. Or walk it out to the knees and then walk it back. That works too. You got five seconds to go in this superset. And up. All right, now we're going 30 seconds only. World's greatest stretch. 15 seconds to breathe. 30 seconds only. Inchworm. So let's get it done. Round two of these supersets, world's greatest stretch. Shoulders back core, engage. Three, two, one. Here we go. Lunge, reach. If you want more of that hip flexor stretch, you can think. Drop that knee down, lean into it right? Totally up to you. Down, reach. Up and up. 10 seconds. Yes. Actually probably ends up being an extended warm up. And we love it. Here we go. 15 seconds to breathe. Inchworm. Whatever you got, Hinge, pull it up, walk it all the way out. Or walk it up to your knees. Zip up that core. Shoulders back. In 3, 2, 1. 30 seconds. Walk it out right through here. Hold that core back all the way up and reach. Oh, that mobility feels good, right? Walk it back and reach. Yes, you can walk it out, walk it back and reach. Walk it out. Three. Walk it back. Two and one. All right, team, this is it. 20 seconds of work. 10 seconds of rest. It's gonna go by quickly. World's greatest stretch. 20 seconds, Inchworm. 20 seconds, then we're on to the good stuff. Here we go. Lunge it back. Just kidding. The mobility is the good stuff, right? Take it down foreign. We're always getting strength when we're getting that mobility as well. Just like we're always getting flexibility training. But you know me. I know a lot of us don't put in the time. Myself included. Last one. And rest. So I try to get it in your workout, warm up as your first circuit. Why not? All right, inchworm. Last time. 20 seconds. Here we go. You don't have to pick up your pace. You can still get that nice, good walk out. But it's only 20 seconds, so why not? And breathe. Can we get one more? All the way through. And relax. All right, team. Water if you need it. Watch me for your next round. Starting with that 40 seconds, we got one and a half squat. So you're sitting low in that squat. Come up halfway back down, all the way up, one and a half squat. Starting with 40 seconds. Then we're gonna have our push, pull, knee. So watching, it's gonna look easy, but it's gonna get your heart rate up. So you're gonna push, pull, side knee. Push, pull, side knee. Not just here, right? Really intentional with the arms. Squeeze in the back, pull the sneeze in for the obliques. Let's get it done. 40 seconds. One and a half squat to start. Here we go. Down, halfway up, down, all the way up. Drive up through the heels, down and up. Starting here, halfway. So think of it almost as just lifting the hips just a bit, right? You can, of course, take it here halfway up, but it helps me to think of just lifting the hips, because then I keep it in my heels. Lots of hamstrings and glutes, right? Good burn. Last three, two, one. Shake it out. All right. Push, pull a knee again. Looks simple, but I want you to get some power with the. The push power with the pull power with that side knee coming in for those obliques. Let's get it done. Strong arms, strong abs. In 3, 2, 1. 40 seconds. Push, push. If you don't, you're not feeling the knee. You can take it to the front. Think about that front core. Or just push, pull, squeeze, pull. Those elbows in really tight in your back, opening up the chest and shoulders. Pull, push, side knee. Told you. It's going to get your heart rate up a little more than you thought. But don't lose sight of that squeeze in your arms. Five, four, three, two, one. Catch your breath. All right, back to that one and a half squat. We're just gonna keep it simple. If you want, you can turn those toes out, get a little plie squat halfway, all the way up. Or keep it regular. You do you. It's only 30 seconds this time. Let's do it in three, two, one. Squat down halfway, up down, all the way up, down, halfway. So hopefully you're feeling that heart rate. We're making this circuit where one exercise is a little more of that metabolic conditioning, right? One is a little more of that metabolic burn. Strength and cardio together, that's what we're getting with our Metcon, our MRT. Right down, halfway, squeeze it up. Yes. Ten seconds. One and a half, slow and controlled. We got three, two, and one. All right, 30. Oh, man, you guys, I went over time, so sorry about that. I'm sure you noticed. All right, so let's get it with that push and that pull. Zip up that core. 30 seconds in three, two, one. Here we go. Push, pull, push, pull. Yes, you can breathe. Yes. Pull it in. And not just here again. Let's pull the side knee. Squeeze in both sides of your back. Right, 10 seconds to go. We got three, two, one, and breathe. All right, this is a team. 20 seconds of work. 10 seconds of rest. One and a half. With your squat, I want you to get low with it. If you want to add a little jump at the top. Here we go. Down. If you want, you can go here. Totally optional. Or up. It's only 20 seconds, so down. Pulse and power. Yes, you can. Jump is optional. You can also just bring it up. Down. Last one. And breathe. This is it, team. Push, pull, side knee. 20 seconds. Let's get it done. Catch your breath. In three, two, one. Push, side. Pull it in. I know it looks silly, but we're feeling it. We're opening up the back. It's mobility, it's heart rate, it's hip flexor strength, which we all need. We got three, two, one. Grab some water. Yes, team. All right, into our next circuit. We're gonna keep it moving. If you need a longer break, you can hit a pause. We have got a kickstand deadlift, push up. So you could either do the deadlift here or one leg, and then your second part of it is a lunge touchdown. But it's a really close lunge touchdown. So either kickstand lunge or one legged deadlift and lunge. We got right side for 40, left side for 40. In three, two, one. Here we go. So hinge it and then lunge it. But everything stays close. Hinge, both are close. So you can do kickstand, deadlift, kickstand, lunge, or one legged deadlift, kickstand, lunge. Right? Drop the knee, but it's close. It's right through here, right down. Drive it up. I know. Burning in the back of the legs. Right through here. Hinge and lunge. You got five, four, three, two, one. Stretch it back. Yes. All right, good little burn. Same thing from here. If you need a little extra balance, just keep the kickstand down on the lunge. Remember, you hinge and then you drop the knee. Drop at the chest, then drop at the knee. Ready? Here we go. So hinge, deadlift, lunge. Both are touchdowns if you can do it touch the ground. But keep those shoulders pulled back. Here's what we're not doing. Round, right? And here it's a hinge. Shoulders back, drop it low. Yes, you can hinge into that front heel. Can you feel the back of that leg and that glute? I hope so. Breathe. Burn. Five seconds. Four, three, two, and one. Stretch it out. All right, team, your next move is gonna be a walk back, push up. So up to you. You can walk it back to here. Either drop to your knees, stay on your toes, and then walk it back up, or you can walk it back to your knees. I'll give you options. Here we go. So you're going down, walk it back. You can be push up here, nice and strong. Walk it up. You can come up if you want, or you stay low if you want. Take it to that high plank. Then knee, push up, pop back up, walk up. You want to stay low, you can stay here. Another option is down to quadruped all fours, right? Huh? Up, Up. Yes. Take it back. I'm going to the plank, then I'm dropping to my knees. Strong push up, then I'm walking back up. Three. We got two. We got one. And relax. Hang on. 40, 40, 40. Right, so an extra step in this round because we have. Sorry about that. Because we have a right side, left side. All right. Speaking of, we're getting 30 seconds of each. We're going hinge and then lunge or one leg and then lunge. 30 seconds, right? 30 seconds left, then we get it with that walk back, push up, zip up that corner. The core. Here we go. Hinge, drop the chest, lunge, drop the knee, drive the hips to the back, drop the hips to the ground. Right? It's only 30. Slow and controlled. You do not have to do the one leg unless that feels okay for you. But slight bend in both knees as you hinge, then drop that knee low if you can. I know. Last one. Stretch it out. Listen, if getting low in that lunge is hard for you, just keep the kickstand or just go as low as is comfortable for you. You do you. It's your workout. You know it. In 3, 2, 1. 30 seconds. So hinge, drop it, lunge right here. Hinge and lunch. Yes. So my left side has slightly less balance, so I'm going a little slower. That's okay. Again, keeping my chest open, keeping my shoulders pulled back. What does that mean when I'm here? I'm not rounding. I'm keeping everything here. Yes. 5, 4, 3, 2, 1. And breathe. All right, we're walking back to that push up. If this is feeling too complicated, just stay down for a push up. Knees, toes, quadruped up to you. Otherwise, get low, walk it back. Knees or toes, here we go. 30 seconds. Walk it back. Push up can be wherever you need it to be. Walk it up. You can come up out of it, or you can stay low. Walk it back and breathe. Walk it up. This is keeping the heart rate up, right? Walk it back. Strong push up. Wherever you are. Even if you're quadruped, I want you to use that strong push up form. Walk it up and relax. Yes, Team. Ha. All right, 20, 20 and 20. Kickstand. Deadlift to lunge. Let's do it. Here we go. Hinge and lunge right here. 20 seconds. Only 10 seconds to breathe in between. Let's finish it out. Keep it controlled. Yes. Burn in that leg. Stay low. Three, two, one. Little stretch right, right through there. Persistent decision with these movements. Other side. Let's do it. Hinge. I know. They're so similar that it's easy to get them confused. As long as you're moving, and as long as you're moving safely and effectively, I don't care if you get all deadlift or all lunge. Doesn't matter to me. Ha. We got three, two, one, one. Take it down. Let's cut out that walk out. Let's get 20 seconds. Push up. You know, it's not my favorite exercise, but it's a good one. Knees, toes, quadruped. Here we go. Slow and controlled. So you're here. You're on all fours. You're here, but core is engaged and you're pushing through the arms. If you're here again, whatever range of motion is good for you. You guys, I know I usually do my knees because of my shoulder injury, and I can get better rage and motion. Three, two, one, stretch. How about some water, team? I know that was a long one. How are you feeling? Heart rate's up. Feeling good. Guess what? Next one down on the mat. I think it's gonna go quickly. Heart rate's gonna stay up. We get a little bit reprieve on the mat. Not a reprieve, but this whole circuit on the mat. So go ahead and join me. Down. You can get a little stretch right through here. Watch me. We're gonna do a bridge pull over. So then we're bringing our arms, knees, knees, and down. Up. Knees, knees, and down. Then we got each side. We are gonna go leg lift, side lift, inner thighs, and up each side, right and left. So let's start with that bridge. You can start with two legs. It's a pullover. Here we go. Everything up, core engaged. And down everything else. So actually, let's start with this. And then if you want just one knee every pullover and down. So it's a one legged bridge, but if that feels like too much, take it for two or every other one. You can go two legged and then one legged. How about that? 2. Try to get those shoulders over your head. We're going for mobility, right? If the one leg is too weird, just keep two. Pull over with that upper body, back and shoulders. Lifting those glutes. And relax. Little stretch right here. Roll onto your side. So we got 40 seconds. This back leg is here. We're gonna lift. We're gonna lift if you need to. Inner thigh. And then drop that knee down. All right, so let's do it in three, two, one. Inner thigh lift. And core obliques. Lift and lift. Try not to push through here. Lift from here. Right. Inner. All connected. Remember, you can always drop the knee. Inner lift. Drop the knee. You don't have to go super fast if you're feeling that shoulder. Remember, you may need to adjust your hand. May need to move it in a bit. We'll lift and lift. 10 seconds. Remember, we got each side on this, but it's gonna go quick. Breathe and breathe and relax. Swing those legs around to that other side. Lift and lift right through here. Zip up that core. Give your shoulders a little stretch. Get ready for it. 40 seconds. Inner thigh lift along with that core side plank lift. Three, two, one. Lift and lift. Flex that foot. Controlled. And then lift from here. What I'm not doing is pushing up. We're getting a little bit of that glute with that back leg. But I really want you to lift through the obliques. Right? Right through here. And up, lift up. 10 seconds to go. Right. Breathe. Lift and up. We got 5, 4, 3, 2, 1. And relax back onto your back. You got 30 seconds. Pull over and bridge if you want to get fancy. 1. Knee up. So we got core, we got glutes and hamstrings. We got shoulder strength and mobility in 3, 2, 1. 30 seconds and breathe. Boom. Core, glutes and hamstrings. Yes. Burn right through here. 10 seconds. Remember, you can always do one or the other if you want to work on range of motion. Really get that stretch, those hip flexors. Keep those feet together and relax. A little stretch. All right, team, so this time, outer thigh lift. Outer thigh lift. So keep that knee down or take it up. Up. You got 30 seconds each side. Flex that top leg. Let's go outer. Here we go. Up and up again. Try not to lift from the knee. Try to lift from here. If you want, you can be here. Lift and lift. You do you if that's a better option for you or if you want to stay on that knee. And up. Right here. Outer thigh and glute up. We got 5, 4, 3, 2, 1. Swing those legs around. Other side. Remember how I said this is your reprieve, this is your little break? Guess what? That last circuit is gonna be fine. Let's get outer thigh and lift. 30 seconds. Right through here. Here we go. Outer thigh lift. Outer thigh and hip, oblique and core. Remember, you can be here, too, or crossed over. Lift, flex. Yes. Boom. Up. Flex and lift. Right here. Three, two, and one. One more time with that bridge. Don't worry about the one leg. I just want that strong core, strong pull over. Right through here. 20 seconds. Here we go. Breathe everything in. Stretch. Connect with the core right at the top. Maybe even push those hands together at the top, squeezing the glutes. Tilt the pelvis. Lift and lower. Last one. And relax. All right, Side plank. Each side. Just lift and lower. Don't worry about the lower body. Let's do it. Here we go. Up and down. Either on your toes or those knees. No leg lift. We got inner and outer. Let's take it here. Just lift. Either on the knee or here. 3, 2, 1. Other side. Let's get it done. Lift and lower. Side plank. Let's do it. And breathe. Guess what, team? We got one more round. I think you're gonna like it. Everything is working all together in this round. 3, 2, 1. Quick sip of water. If you Got a team. All right, last round. Let's do it. We're gonna get some lunges, we're gonna get some punches, and we're gonna get a mountain climber. So watch me here. We're gonna start right side, left side. You're gonna lunge and punch. One, two, three. We're gonna add a little crossover if you want. You can tap back, you can lunge. Join me right here. Lunge. 3, 2, 1. If you don't like boxing, don't worry. It's just one round, and it's more about getting the back working and strong upper body. All right? So back, shoulders, and core lunge. If you want to cross, you can do that too. Lunch cross, huh? Slow and controlled. The idea is that you have to hang out here a little bit longer, and you have to really stabilize with that core and work those arms. Right? Three, two, one. And relax. Other side. Same thing. So see, we got lower burn, we got upper burn. So really tight in those back muscles, and we got that core working as we twist. Let's get it done. 40 seconds. 3, 2, 1. 1. Lunge. Start regular, and you don't have to go as fast as me. I'm doing quick punches. You can also just do 1, 2, or here. Up to you. I want you to get low. Remember, you can hinge forward a bit to get more in that leg if you want to cross. 3, 2, 1. Take it. Take it. Yes. Everything working together. Boom. Twist for that core. 5, 4, 3, 2, and 1. All right, team, this is your last core and upper body. We're gonna do a climber and a walkout. If you want to keep it standing climbing, you can take it here. Otherwise, start here. You're gonna tap it in, or you're gonna run it in. And then we're gonna walk those hands out as we're running. Walk them back as you're running. Three, two, one. Here we go. So tap in or run it in, and then as you're ready. One, two, one, two, one, two, one, two. Then walk it back. If that doesn't feel good for you, you either just do the climber or you do the walkout. All right, we're going all out to the front, all out to the back. So we work all through the arms. Get that core working hard, and, of course, keep that heart rate up. You do not have to be fast here. You can go 1, 2, 1, 2. Then take them back. Yes. Relax. All right, team up onto your feet. So close to being done. We got 30 seconds. Here's what we Got. We're gonna stay low right through there. One punch, cross to lunge, or you do what we just did in the first round. Here we go. Cross punch, lunge punch. You can go two if you want. Up to you again if you want. Just that upper and core. Take it here if you want to keep those legs working. Right through here. It's 30 seconds. I know. That's too much balance. You can just hold that split squat. Guess what, that's coming. And relax. Other side, right? Getting that med cut con in this last round because we are almost done. Catch your breath, team. Shake out those legs. We got 30 seconds on this side. Core engage. 3, 2, 1. Or 1, 2, 1, 2. You can come up out of it if that's better for you, right? Depending on where your balance is. Let that front leg do the work. Or 1, 2, 1, 2. Stay low. Legs working, glutes working. Back working. Arms working. Core working. 3, 2, 1. And breathe. Team, what do we got? That climber walkout this time, if you want, you want. Try to walk it out to the side. It's more challenging, but you do you. Here we go. Start with the run. Out, out, out, out. Then in, in, in, in. Up to you. If that doesn't feel good for you, Walk them in, run it, walk them in. Run it, walk it out, Run it right. You don't have to move while you're running unless you want. Yes, you can. Three, two, one. Oh, man, that one was hard. All right, team, 20 seconds. We're gonna hold it for 10. Regular lunge. Hold it for 10. Curtsy punch as quick as you can or keep it standing. In three, two, one. Here we go. Punch. 10 seconds to go. Stay low. Yes, you can. It's twist. It's gonna play with your balance. Punch it strong. Keep those arms working hard. Switch it over. Last 10. Can you drop that knee even more? Breathe into it. Three, two, one. Let's get ready. Catch your breath. Same thing. Other side. Regular lunge. Get low. Here we go. You can go uppers if you want. You want to switch it up still. Get in the back. We're getting biceps. We're getting core. Yes. Switch it over. It's 10. Stay low. Drop that knee. Keep that core engaged. So many things to think about, but think about how you're all most done and relax. All right, team, this is it. 20 seconds of a climber. You can go standing. You can go here. You don't have to walk your hands out. Let's just get it done. I'm gonna cross from down here. 20 seconds to go. Let's do it. I'm gonna tell you right now, there's no bonus. So you do you and go as hard as you can. Remember, that doesn't have to mean as fast as you can. That means intentional movements across your body core. Working hard. Yes, you can. For 5, 4, 3, 2, 1. Stretch. Breathe. Yes, team. Bring it up slowly. Catch your breath. Let's get some water. We're gonna keep this stretch short, team. Once you give yourself to get that heart rate down right, like how how I tricked you with that circuit on the mat with the bridge and the side planks. Got our heart rates down, feeling relaxed, then we really go for it on that last round. But you did it. I am so proud of you. Reach those hands up. Take it to the side. Of course, please get some stretching on on your own after this. Again, we're going to keep it short. And please leave me a comment. Let me know. Did you feel it? Do you like body weight workouts? I've told you guys before that I'm always surprised at how challenging they are. I really love lifting heavy things and swinging heavy things. But we can really get a lot done with body weight and we can get our heart rate up while we're working those muscles. Right. Body weight doesn't have to mean all push ups and burpees and squats and lunges. Although we did do some squats and lunges. Right. A little stretch through here. Roll those shoulders. Let's get our hamstring right here. Leave me a comment. Like this video. And of course, don't forget to subscribe to the YouTube channel when you subscribe. That helps me be able to keep making these free workouts for you. I love to hear from you and please subscribe so we can keep showing up and moving together. Of course, check out all the links in the description below. If you're looking for more support for nutrition help, for access to me and to our Body Fit dietitian, join us in the Body Fit Athletic club. Roll through. Cat cow. Right through here. And breathe. Roll those hips. And of course, if you're looking for one on one coaching, check out the Body Fit elite. Fingertips to the back, one foot here. Breathe. And of course, anything else, make sure you're on my mailing list to get your free weekly and monthly calendars. You can follow these challenges and check out everything@bodyfitbyamy.com and follow me at bodyfit by Amy so you don't miss a beat. Thank you for being here today for moving your body with me. Shake it out. Let's get one big, deep breath in. And out. You did it. That was your body weight. Superset Blast Workouts. Great job, everybody.