36 Minute Core & More Supersets with Weights Workout II METCON Day #15

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your core and more supersets with weights workout. This is day 15 of your Metcon 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. We'll be working the entire body with weights today, either a set of dumbbells or a kettlebell or both. If you have both, you can switch between rounds. Otherwise, just use what you've got. Are you ready? Let's do it. Go ahead and start moving your body. You can march, you can jog. Whatever you need to do. Shake it out. Try to let go of everything that's going on in your brain. Maybe you're thinking about your to do list or about a stressful day at work, about something that happened with your kids. Whatever it is, just let it all go and be here right now. You showed up today for a reason, and we are going to get it done. So let's take it right through here. Ah, roll those shoulders. So working in super sets today, if you've never done supersets, traditionally, most often superset is alternating between two different exercises, and that's what we're going to be doing today. Sometimes we take it to a longer version of that, but for purposes today, we are taking it two exercises at a time. So each circuit will have two exercises, and the second exercise is. Is going to be a little bit more core focused. We are actually going to get core throughout the entire workout. Everything has a little bit of a core focus, but specifically that second exercise in your superset. Right? So getting that core working the entire time while we get upper body and lower body, using your dumbbells and your kettlebell, let's take it right through here. Roll your shoulders just opening up through the hips. So our Tim sets, we're gonna go descending in time. So first we're going 40 seconds of work, followed by 20 seconds of rest. Let's go flat down, and then round it all the way up. Then we go 30 seconds of work, 15 seconds of rest. And then your last round is 20 seconds of work and 10 seconds of rest. So hold it here. Let's take it little tap back right through here. So we will go shorter time we go, it should move pretty quickly because we're working with our kettlebells today. We'll throw in some kettlebell swings in between our rounds, but of course, I will give you lots of different options. Lunge it a little lower if you want and if you can hold it here, big stretch over. And then if you're able to drop it down, reach it up right through here. Drop that knee, little reach and up a couple times. My muscles are already feeling it. Step it up and in. Take it back right here. Drop it down, reach it up. Here we go. Reach and up. Take it down and up and then back up. I want you to hang out here, a little petal of your feet and then slowly roll it up right through here. All right, let's tap it out and reach. Let's finish with a little bit of cardio to get those muscles finishing that warm up and ready to go. So again, two exercises, four quick circuits, some swings in between. Three rounds, a 42nd round, a 32nd round, and then, of course, a 22nd round. So it's gonna go quick, but I think you're gonna have a good time. We have a couple that are right side, left side, so those rounds will feel a little bit longer, but we're still gonna get in and out fast, I promise. So let's take it here. Stretch. There we go. All right, team, so go ahead. Let's start with some dumbbells. Here's what we got. We're gonna go sideways, side lunge, alternating. I want you to shift your weight. We're going to do a row at the bottom, then bring it up and an upright row. If you want to just do the row at the bottom, go for it. Otherwise, let's go. 40 seconds. Side lunge, flat, back row, drive up and through. It's going to be challenging. I want you to try to go heavy. If you'd rather just keep it here, you can keep it here. Another option is just one side upright row. We don't do that upright row a lot, but it is a good exercise. Bring it up. You want to finish that side lunge, push out of it, then bring it up. Take it here. Up and up. Last one. And relax. Set those weights to the side. We're going to come back to them. You are actually going to walk out to a plank. If you want to do a standing plank, you can do a cross knee. Otherwise, we're taking it here. Cross it through, open up, bring it back. So knee cross. If you want to take that knee down, you can. Or take it standing. 40 seconds. Here we go. Knee goes across, open it up. Back to center. And here, knee. So upper body working to stabilize. Lots of core rotational movement. Feel what happens when we're here, right? Those inner thighs working too. Here again, you can take it standing or take that knee across, drop it down, back through here. You may have a little bit of trouble getting your knee in and out. Or you can just rotate, right? 5, 4, 3, 2, and 1. Back up top. Now, we're into our 32nd round, so side lunge, row, up, right, row. If that's too heavy for your upright row, I'd rather you go heavier on this. So just keep your side lunge and row. If you want to go for it, try it at the top. One dumbbell or two? 3, 2, 1. 30 seconds. Press up and bring it up. So think your shoulders are working, but also those big muscles in your back on that upright row. Down, flat, back press. And up. Yes, drive it up. 3, 2, 1. And relax. Carefully set those down. So you see why this is metcon, right? Metabolic conditioning, because we're moving quickly through those rounds, getting that heart rate up. If you want to keep it standing, keep it standing. Otherwise, 30 seconds. Here we go. Cross and reach. And here and breathe. If you want to pick up your pace, you can reach. Pick up your pace through the center, right over and here. Core here. 3, 2, 1. And relax. Last time. Let's take that upright row out, and we're just gonna go side to side. Side lunge and row. Let's do it. 20 seconds only. Here we go. Side lunge, row. Shift your weight. Ha. Shift it here and here. All the way through. Slow. Slow and controlled. But shift to that hip. Last one. Let's get one more to make it even. And breathe down into that plank position. If you want to just do a cross climber, go for it. Otherwise, keep doing what we're doing. Here we go. You can go here, or if you want, you can take it here. If you want a little extra burn before we grab some water, you can take it with a little extra cardio. Otherwise. And breathe. Yes, team, five seconds. Four, three, two, and one. Catch your breath. Quick sip of water. How about a kettlebell swing? Heart rate is up, right? We're taking it to a kettlebell swing, but we're gonna start with a dead lift. So dumbbells or kettlebells? If you have two dumbbells, your deadlift is here. And then your swing can either be ski or swing right through here or one kettlebell in the center. One dumbbell in the center, but let's start with a deadlift, just so we can get a feel for it. Bend your knees. Pick up that weight. Shoulders back. Everybody start here. Set that weight in the center. You're gonna come up. It's just the Hinge pattern. Driving those hips back. Starting here. Shoulders back, hinge it down, drive it up. So watch my hips. I'm driving to the back. Squeezing up just like our deadlift, right? What it's not is a squat. Right through there. We're here. Shoulders back. Yes. Up and squeeze. Connecting at the top. Core, hamstrings, glutes, pelvic floor. Yes. And breathe. And. All right, team. So you can keep just that. Or if you are comfortable with the swing, if you've done it before, you're going to drive it up, lock it out of the top. Standing straight up and tall. Core, glutes, hamstrings, back. And then let it drop just about chest level. Let's get it done for 30 seconds. Wrap that core, shoulders back. We're here. Prep it. 3, 2, 1, and power. You're just doing your deadlift. Just keep that hinge that we just did. Otherwise, the hinge is your starting point. Then you're driving it up right through here. Yes. Don't forget. What is your core doing at the top? Nice and tight. Shoulder blades are pulled in, but not lifting with your arms. We got three, two, one. Swing and relax. All right, team, catch your breath. We're taking it to our next super set. So one heavy dumbbell. If you got it, we're gonna take it to a gunslinger curl. So your full moves looks like this. One hand. You're gonna turn it, and if you can, we're gonna curtsy and back. If you just want to do a regular lunge, you can do that, too. It's gonna put you on balance. It's gonna make that core work. If that one dumbbell is too heavy for one, just turn into it here and curtsy and back right through here. Regular lunge or curtsy. One hand or two? You can also always just do a lunge and press. Here we go. So we got right side and left side. This arm is working hard. Catch with your core if that bothers your knee. I just want you to pick up your feet and take it. Regular lunge, right? Pick them up, pick them up. You don't have to curtsy unless that feels okay for you. Take it here. Controlled, right? Lots of core, lots of arms. Catch it low into that hip. Yes. 5, 4, 3, 2, 1. So this is one of those right side, left side. So switch it to that other hand. Remember, if you need to pick up your feet here, sling it. You can go two hands. If that pivot is bothering your knee, then just take it to a curl and a lunge. Let's get it done. Other side. Here we go. And here. So watch what I'm doing. Sling it. Catch cores and tight. Then use that front leg to control the motion. Use your upper body to stay nice and stable. Biceps are working. Shoulders are working. Then we get the legs working, right? Control it. Here we go. And down. And breathe. I know. Ha. Yes. Take it here. One more. You got it. Ha. And rest. All right, team, so let's take it one medium. Too light, Kettlebell. Here's what we got. You're either going to march with two hands for four and then knee and knee, or we're gonna march it for one for 20 seconds, and then we're splitting our time. So we're here it is that waiter's march, right? And then we're gonna go cross knee, front knee, four, cross knee, front knee. Together or one side? We're going 20 and 20. Here we go. So stabilize. Four. Three. Harder than it looks. Two, one. I want you to cross and here, Bring it up. If you want, you can keep it wrapped the entire time if that's better for you. Take it cross. Take it here. Switch your sides. March, march, cross and in. One more right here. Up, up, cross and in. Relax. So starting those that longer round with a march, then we're just going to take it. Knees. But I wanted you to get a feel for that first before we go in. All right, so we got right side, left side. Now let's take it back to that gunslinger curl with our curtsy. We got 30 seconds each side. In three, two, one. Here we go. Take it here. Catch it. Curtsy low, back to center. Catch it, curtsy low and center. It's just 30 right through here. Again, you can go two hands if that's better. Cross your body. Curtsy controlled. Take it up. Can you get one more? And breathe. Other side. Let's take it right through here. 30 seconds, gunslinger curl. One hand or two? Curtsy or regular lunge? In three, two, one. Take it up, cross it over and back. Keep it controlled. And again. You're feeling too much on that pivot. Just take a regular curl and lunge here. Take it down. Breathe. Yes. Boom. Ha. Here. Last one. And relax. All right, team six. So this time we're actually going to get 30 seconds. In 30 seconds, I want you to just to march for one and then knee and knee. March one and two, knee and knee. You got 30 seconds each side. You can rack it, you can go over your head. We're getting that press motion at some point. If you want to go two hands. Totally fine. We're going 30 and 30. Here we go. One and two. Whatever knee you're at. And two, take it up. Burn right. Harder than it looks. March and march. If this bothers your shoulders, just keep it here. You can still do that. March. Keep it racked. And a little crunch. Little crunch. Take it up. 3, 2, 1. Right through here. Yes, Team, same thing. Other side. Our last round, we're gonna go one dumbbell between the 20 seconds, but let's rack it or take it all the way up. 30 seconds. 3, 2, 1. 1. March, and then either cross and here. March and march or in and cross if you need to keep it racked. March, march, here, take it in. And cross. 5, 4, 3, 2, 1. And relax. All right, team, last time here is what we got. We're gonna have that dumbbell in the kettlebell in the center. We're just gonna curtsy right through here. If you want to do a regular lunge, you can do a regular lunge. But we got 20 seconds, right? 20 seconds left, then we're taking it just here. So try to go a little heavier. You got two hands. 20 seconds. Here we go. Curl, cross, and curtsy. Take it across. Core is working hard. Yes. And breathe. Yes. You can drive it up and through. Yes. Switch your sides. Curl, curtsy. Take it up. Drop it down. Yes. Take it here. And up. Boom. Three, two, one. And relax. All right. Try to hang on to that heavy one. Go a little lighter if you need to. We're just going across and across for 20 seconds. Then we're finishing out this circuit in 3, 2, 1. Across, press up. Controlled. Yes. Team burn. Take it across. Keep it going. You can do it. Three, two, and one. Catch your breath. Hang out with those kettlebells. Shake out those shoulders. I know. Again. Harder than it looks to stabilize in that core and get that little press. Let's take it to another swing. Why not kettlebell or dumbbells, whatever you got. Then we're going down on the mat for an all matte superset. It's gonna go fast. Let's wrap that core. Shoulders back. We're gonna drive up in that swing or that deadlift. You do. You, you. Let's take it. Hinge it here. Shoulders back a little bit tired in those shoulders, so really pull them back and connect with that core. We got 30 seconds. Prep it back. Three, two, one. Power it up. Let it drop. Eyes out in front. What we're not doing is letting our head drop right here. We're not arching that neck. And up Power up. Let it drop. Up core engage. Keep it going. Yes, you can. We are so close. We got three, two, one, and relax. Shake it out right here. Pedal in your feet. Grab a sip of water. Ha. All right, team, down on your back. So medium dumbbells. We're gonna go chest fly. So a little less than what you might do with that chest press. We're gonna do a bridge with it, some extra glutes and hamstrings. Then we're going tricep with a crunch. So we're going to switch to one dumbbell for triceps. If you want to have one heavier one, whatever feels best for you. Have them all close by. Meet me down on the mat. Watch me one time. Here's your two moves. We're taking it with that fly and bridge. Lift everything up. Then we're going triceps. Two dumbbells or one dumbbell. Tricep and crunch. Back up, tricep and crunch. All right, so if the crunch is not right for you, you can just bring knees in. Otherwise, we'll take it here. This one's going to go by quick because it's just one and one, and we may shorten those rest times. Why not? Here we go. Lift it up, take it down on the fly, press it up and squeeze. Keep it controlled. Arms out. So remember, that fly is like hugging a tree or holding a beach ball. Soft bend in the elbows, but it's not a press. If those weights start to feel too heavy, you can take it to a press. Been loving that bridge lately. Usually it's just a modification and we don't put it in as often, but I forget how much I love it because you can get core, you can get lower body glutes and your hamstrings, and you get a lot more balance, right? Stabilization. Three, two, and one. So one dumbbell or two. If you want to go one heavy, it might be a little better because you can go here and then everything up and in. So I'm going to switch to my 15. One heavy. Breathe. Remember that crunch is not right for you. Just do the lower body. 3, 2, 1. So triceps and crunch. You can take it out if you want. Triceps, Whatever you feel more most comfortable with. If you're not comfortable bending that weight towards your head, do a close grip press. Right? Same set of muscles, a little less isolation. Push out. If you don't want to take it with that upper crunch, just take it here. Breathe. So a little less isolation with that close grip press, but same set of muscles. We got 5, 4, 3, 2, 1. Get set up again. Back for that fly. We got those knees coming in this time if you want. And we're gonna take it. Squeeze in on the fly. Take it out. Outer thighs, inner thighs. Looks a little funny, but we're gonna get outer and inner for those 30 seconds. Let's get it done. Here we go. Take it out. Squeeze it in. Yes, Take it out. And in. There we go. And breathe. Yes. Down and up. Five seconds to go. Really think pushing out for outer, squeezing in for inner, and really connecting with the core. And relax. Triceps and crunch. One heavy or two lighter or close grip. Press whatever you got for 30 seconds. Here we go. Take it down, bring it up. And you can just keep it right here. Crunching it here. It's a little extra if you want to push those feet out. You do you again. If that's not right for you, you can just bring the knees in. Right? Triceps and knees over. Take it down. Five seconds. Three, two, one. One more time with that fly and that bridge. I want you to just keep the bridge up the entire time. Just do the fly for 20 seconds. Bring it up in three, two, one. Take it out. Squeeze it in. Lift those hips to the ceiling. Connect with that core. Squeeze the glutes. Really try to stretch out those hip flexors. And then power up with your upper body. Right. Eyes up to the ceiling. Core engage. 5, 4, 3, 2, 1. Tricep crunch. One last time. Take it right here. In 3, 2, 1. 20 seconds. And up. Take it down. Take it here. Yes, team, five seconds. Three, two, and one. Shake it out. All right, team, catch your breath. Let's take it one more time with that kettlebell swing. Why not? We have one quick circuit. Quick, simple. Water if you need it. Right through here. Ah. Let's take it in the center. Swing if you want deadlift, if you want. Last swing. So let's make it good. Core is engaged all the way through. Roll those shoulders back. We're gonna take it here. Wrap it back in 3, 2, 1. Power. Let it drop. Yes, you can drive it up. Let it drop all the way through. Ha. Push into those feet. Lock out at the top. It's like a pendulum, right? Let it drop. Power up. Lock it out. Let it drop. We got three, two, one. Swing and relax. Are you with me, team? We got one more round. We're gonna get through it quickly. It's a doozy, but we love it. All right, so you can go dumbbell or kettlebell. I'm Gonna go with my dumbbells. It's. We're gonna do a plank row right through here. Here's your first move. Then I want you to walk it up and jump it. Up and curl, right? Feels like a bonus move. I know, right? And then we're gonna take it just to keep it moving with our kettlebell. We're gonna take it to a squat chop. Squat chop. All right, so kettlebell or dumbbell or both. Let's get it done. Last round. Join me down here. If you don't feel like going there to the mat. You can go here. You can go here if you can. I want you to go from that renegade row, from the plank. Walk it up or pop it up and curl it. Last big push for metabolic conditioning. Core working the entire time. Let's do it in 3, 2, 1. Right here. Up and up. Walk it up. Pop it up and curl. Yes. You can walk it back or jump it back and breathe. Walk it up and here. Yes. Core nice and tight. I know we're tired, so I want good form, right? Walk it back if that gives you better form. Nice and tight. Up and here. 10 seconds. Breathe and breathe. Yes. Up and up and down. All right, team, let's actually take it one dumbbell if you've got it, because I think we'll have a little better control. But it is up to you. We're going squat, chop. Squat, chop. If that's not right for you, I just want you to twist it. 40 seconds. 3, 2, 1. So we're here. Chop. And up. Breathe. Yes, you can. We're gonna mix this one up as we go, so get excited. Breathe. Sit low to the hip. Bring it up. It does not have to be fluid. Most of our chops are here, right? We can take it here. Bring it up. We just want that raise for the arms. We want that high heart rate. We want to sit low for the legs. Keep it going. Squat chop. Three, two, one. Catch your breath. Bring it back down. All right, team, what do you got? Let's take your feet a little wider this time. If you want 30 seconds of each. When we get to that squat chop, we're actually gonna make it to a lunge chop. So let's do it in three, two, one. Here we go. Row on each side. Walk it up or pop it up. Strong curl. Walk it back up. You don't have to jump. You're still gonna feel it, I promise. Open up that chest. Try to stay low. I know I'm really low here. You don't have to be that low. But try to keep the weight in the heels. Remember, you can take it just to a bent over row, Come up and curl if that's better for you. Can we get one more? 3, 2, 1. And breathe. All right, team, catch your breath. Yeah, I feel it too. Here we go. 30 seconds. Down by the hip. Chop it up. Down by the hip if you want to keep it closer. If your shoulders are not feeling that, go for it for 30. Cross over the knee that's in the front. Chop and chop. I know sometimes we do that split, squat, chop. We go down on the other side, but I actually want you to cross over that knee. So keep it slow and controlled. Down and up. Breathe. Five seconds to go. This one's super high. Heart rate on purpose. 3, 2, 1. This is it, team. 20 seconds. 20 seconds. We'll keep that lunge because why not? I think it's a little easier than squat. Row. Pop up, curl for 20. Here we go. Row, row, up and curl. Take your time. Just because it's a shorter amount of time does not mean that we have to rush. Right? If you only get one in or two in, that's okay. Or three. It looks like that's what I'm gonna get here. Cool. Let's finish it out. In and up. All right, team, 20 seconds. Lunge and chop. Or just your lunge. Here we go. Down, chop. Finish it out and breathe. Down, huh? I hope that you felt your core the entire time because it has been working hard, hard throughout this workout. Three, two, one. I know, I know. Don't worry. No bonus move, no swing. If you are feeling it after this workout and you want to add an extra swing, you can, but it's totally up to you. I want to get you in and out. Right through here. Shake it out. Take it up right here. Breathe. All right, team, quick little stretch. We're gonna keep it short, so of course, please get more of a stretch on your own. Remember to get that mobility and flexibility work throughout your day, throughout your life, not just at the ends the of workouts. If you're following my workout calendar, and I hope you are, you can get that active recovery day. We usually do that on Thursdays. I have a whole playlist of active recovery. Let's go. One little hamstring stretch through here. Breathe. Pull that toe in. You don't have to to rotate the arm, but if you can sit back and go both ways. But remember, we want that mobility and flexibility. I try to get it in throughout many of your workouts, but hips back, we Want to get more as we go, right? We keep these cooldowns pretty short on purpose so we can get you in and out. You know, one of my main things is I want to be time efficient for you. That's why we get that cardio along with our strength. Let me know. Did you like this workout? Was a little too crazy. I know there were some new moves, some things that really got a lot of things working. We did a lot of that rotational movement today. Listen, I know that's not for everybody, but we move in that what we call the transverse plane in everyday life, right? Unloading the dishwasher, picking things up, grabbing something, shutting the car door. So we need to train for that. Let's get one foot up right here. If you can't get that foot all the way up, just tilt your hip here, a little stretch. So making sure that you're not just training forward and back or side to side. That lateral movement we need to get as well. Core is always working in everything that we do. We want to train for that as well. Leave me a comment. Don't forget to like this video and subscribe. Please subscribe. Trying to get to a million. Would love to have you be one of those. Helps me keep making these workouts for you. And of course, if you want to do these workouts on the Bodyfit by Amy app and be part of our amazing Bodyfit athletic club, then join us. You can download the app for free, get lots of freebies and then if you want to join our membership, so many fun things. You can find all that information below. Thank you so much for joining me today. Let's get one big deep breath in and out. That was your core and more Supersets with weights workout. Great job, everybody.