39 Minute MetCon Fire with Weights II METCON Day #21

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Metcon Fire with Weights workout. This is day 21 of your Metcon challenge. This is also a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your level. We will be working with your dumbbells and your kettlebells today. If you have both, we can alternate between our exercises. Otherwise, just use what you've got. We are gonna get strength, we're gonna get cardio, and we're gonna bring the fire. Are you ready? Let's do it. Go ahead and start moving your body. We're gonna start with just a quick warm up so you can march, you can jog, roll those shoulders, whatever you need to do to get the blood flowing, I want you just to try to let it all go. Whatever you're feeling from the day, from the week, from the month, take that to do list out of your head, let that stress go, and just be here with me today. This is going to be a fun workout. It's going to be a challenging workout, but I think you're gonna have a good time with it. We're gon in our three rounds of 30 seconds. So I do that often with workouts where pretty much we say your first round is your back to basics. Then we're gonna add a little power, a little intensity. And then our third round is our fire round. So that is 30 seconds of fire. So just like it sounds, we're gonna bring the heat, right? So that is going to mean a lot of different things. It doesn't necessarily mean that we're going to be pulsing. It doesn't necessarily mean we're going to be jumping or going high impact. But we're gonna bring it in that third round and then 32nd rest. So we got a longer interval. 30, 30 and 30 back to back and then 32nd rest where we catch our breath and I tell you through your next move. What we've got is some long circuits. We got lower body, upper body and core. Then we have a compound movement and we'll throw in some swings in between. Let's take it right through here. So reach it out. So open up those hips. Thinking about mobility here, right? Reach one arm up behind, one arm down. Stretch, stretch right through here and here. Let's take it to a little squat. Roll that hip. You don't have to get super low, but open up the hips. Rolling it through. Yes you can. So I'm going to remind you throughout this workout, that this is your workout, I want you to be where you are today. I want you to work to your level. Let's take it down right here. A little weight shift if you can. We're gonna put our feet on the ground. I want you to pedal those feet so a little right and left. That's not right for you. You can have your hands here, hand on the wall. And then if you can, let's extend just your right up and down. Get that little stretch and then switch it. Just your left. Right? And then if you're able, walk it back to that high plank. If that is not right for you, you walk it back to those knees. We're just going to take it forward and back. Warming up through the core. Cross those knees across. Warming up through the core again. If you're just on your knees, you can just hang out, roll through your back. And then let's take one big step up if you can. Drop that knee if you want. Reach it up. Big stretch. You can do a little rotation right through here. And then switch your side so you can go back to the knees or back to that high plank. Other side. Right through here. Reach. Drop it down. Reach. Yes. And up. Go ahead and walk it forward. Round it up. Right through here. Let's tap and reach across. All right, team, so finishing with a little cardio for our warm up, I'm going to remind you to be where you are today. I'm going to remind you that this is your workout. I'm going to give you lots of options. Our first round of everything, our first 30 seconds is a back to basics, so you can always stick with just that. All right? It's totally up to you if you want to just keep it back to basics. You can do all three rounds of that. If you want to try adding the intensity. If you need to drop me back down. As long as you are here and you're moving, you are succeeding. If you showed up today, you are successful. That is something that I always say. All right, team, so we are going to start with a little side lunge sequence. So it's going to be right side and left side. I'm going to show you right here so you can just grab a medium to heavy dumbbell. Just one. We're gonna start with a side lunge right through here. We're just gonna step into it. Then we're gonna take it with a little raise. We're gonna keep it stationary. Then if you want to try it, we're gonna take it with a little Swing. Drive the hips back. Drive them up. It's gonna be fun. You're gonna like it. So go ahead and try it. When we get to that swing, it's gonna be driving the hips back, and then you get that power coming up over your head. When we get the raise, we'll take it between two hands. So you may be able to go a little bit heavier with the raise and the first round. And then you might want to go a little lighter. In fact, I'm gonna do that. So let's go with the 15. All right, team, crossing it over to one side, stationary or stepping in. Here we go. So down. Drive it up. So I like to cross that weight from the opposite hand. If you'd rather keep it stationary, that's we're going to do on round two. Take it here. Remember, with this side lunge, you're going to shift your weight to those hips to that hip little hinge right here. Again, crossing the weight. Nice flat back right through here. Stepping into it. Get ready, because we're gonna go right into it. So two hands right here. We're going down. Raise. Take it low. Let's keep it stationary. Low. So we added the intensity. Now I'm gonna go a little lighter if you want. Should have known better. That's all right. I tried it. Take it here. Raise it up. So it is a side lunge and a raise. Then we got 30 seconds. We're gonna swing. So we're taking low to high over your head. Join me right here if you want. Here. Bring it up. Drop it low. Hinge power. Now, I know that's a lot of things for your body to think about, so if that is not right for you, just keep that raise right. And up here. Power. Yes. Fire. Round. I know. Breathe. Bring it up. Whatever that looks like for you. As long as you're safe, as long as you're performing the exercise safely and effectively. And breathe and relax. Tap it out. Give your hand a little break. That's all that matters. All right? So you don't feel like you can get that good hinge. Enough of a hinge to get a swing, to get that power. Just keep it with the race, all right? You can still generate some power with that. Back to basics. Side lunge, cross. Add a little heat with side lunge, and raise. And then we're gonna take it. I'm gonna start with my heavy and then switch to the swing. Let's do it. Same thing. Other side. Here we go. Down and up. So stepping into it, or if it feels Better for you. Stationary. Drive it up, shift the weight. Straight leg, bent leg. Trying to push that range of motion. We have a tendency to not want to get as low because we're pretty tight through there. But push yourself because you're strong. You can do it. And breathe. One more. I'm gonna switch it. Let's take it with that raise, side lunge, and raise. So adding a little intensity with a raise, lots of power. Drive up through the hip. So here, power up. Lift with the arms. Now, you can keep it just right here, or in 10 seconds, we're gonna make it a little bit of a swing motion. We'll take it up over your head just like that, right? And we'll step into it. 3, 2, 1. Here. Power up again. Try it. If it doesn't feel right for you, pick level one or level two. They're all challenging in their own ways. I know it's a little tricky because we don't do swings over our head. So we're thinking of it as more swing and a race. Right, take it down. 10 seconds here. 3, 2, 1. And relax. All right, team, catch your breath. Quick sip of water if you need it. That's your lower body sequence. I know. Right and left. Now we got upper body pull with a version of a row using a heavy kettlebell, if you can. If you only have a dumbbell, that's okay. We're gonna start here. Grab that. We're gonna do that row. Rest your back. We're gonna row. We're gonna pop it back or walk it back. Then we're gonna row with both. Here we go. So just here, nice flat back. So I'm staggering my feet. I know. We feel those legs, right? Bringing that elbow up. Nice flat back. If you want to take it all the way to the ground, you can. If you feel better. Right through here. So what we're going to add is we're going to walk it back or pop it back, then row at the top. We're keeping the row at the top. When we bring the fire, we're rowing at the back. Watch me here. So pop it back, pop it in, row. Join me or walk it back. Walk it in flat back row, same side. Pop it back, pop it in. Flat back row. Yes. So core is working. If that is not right for you, you just keep it here. Bring it up out of the hinge. Maybe add that hinge instead of the pop back. Bring it here. Now we're gonna row at the bottom and row at the top right here. So we row. Pop it Back we row. Pop it in flat back row, pop it. Back row, pop it in. Yes, you can. It's a lot. I know. Lots of core, lots of stabilizing, lots of back. If you need to walk it, walk it. That works too. And breathe. 5, 4, 3, 2, 1. Give your back a break. Right through here. All right, team. So a lot of things working, right? It's big upper body pull on that one side, shake it out. But then we add a little core. We pop it back, we stay low. Then we add the row from both. So round two, pop back, pop in. We're row. Round three, pop back. Row pop in, row. You can walk it. You can keep it stationary and not go to the plank at all. You do you starting with that row. Here we go. Bring it up. Drop it down. So staggered. All right, our back is a little bit tired on this, so I want you to think wrap that core, right? Hips are coming together. Ribs are coming together. Pull that kettlebell up to your rib cage, to your hip. Pull that elbow in. Squeezing the shoulder blades. Keep it going. And down. Right here and down. Yes. You can burn, right? I know. Upper body pull. Let's take it back right here. So row walk it back or pop it back? Walk it in and row at the top. Take it here. Take it in flat back row again. If you want to take your hands to the ground, if that feels better on that, pop back, by all means, do it. You don't have to hold on to the kettlebell. Everybody's kettlebell is a little bit different. So you can keep it two hands on the ground if that's better for you. One more. Now we add the row with the plank. So you pop it back and row. Pop it in and row two. Take your time. We don't have to rush it. I want you to have strong core and a nice flat back position. We just want your back to work hard. Upper pull, right. Bring in the fire. Fire. Round 10 to go. And breathe. Yes, you can. Three, two, one, boom. Catch your breath. All right, team, we're taking to the mat for some core. So kettlebell or dumbbell? Doesn't matter. We're gonna start with a little V sit. We're gonna add a little press, so I'm gonna go with my 10. So medium too heavyish. We're gonna start right here, seated. If you need to take this standing, I want you to take it standing. We're gonna start with a little V sit. Hands back. Or here, out and in. Then we're gonna add a little press. 15 seconds here, 15 seconds there. Then we're gonna take it over and over. If that is not right for you, you're gonna start with your V sit here. Then you'll add a press from the top. So you can do everything we're doing standing or seated. So modify if you need to take it to standing. This microphone is bothering me today. All right, so no way to start. Wrap that core in 3, 2, 1. Knees in V, sit. So you're here. Slow and controlled. Yes. You're gonna feel your hip flexors, but I want you to think about bringing that core in. Right. If that feels like too much, just take one knee at a time. This works too. Core engaged right here to here. Bring it in, take it out, bring it in, take it out. Three, two. We're gonna get a little back stretch in between, then grab that weight. Our time is starting, but we're going 15 seconds. So you can lean back a little with it here, or you can sit up nice and tall if that's better for you, or standing position. Switch your sides. Here we go. So if you need to be seated, it's core, but we're getting that upper body too. I know. We feel those hip flexors. Three, deep core. Two, little stretch in your back. We're going over the shoulder right here. Over controlled. Take those knees side to side, navel to spine. All right, so not sucking in, but think just dropping the hips. We're dropping the knees, rather, right? If you can get your feet off the ground, great. If you can keep that chest open and proud, Open over, boom. Fire in that core. 3, 2, 1. Stretch it out, team. All right, so I told you we'd have lower upper core, then we would have a compound move. So watch me here, team. I'm gonna grab my other 10. So medium, whatever you can do a bicep curl with. We are going to start with a low squat. So I want you to drop it down, I want you to bring it up. Then we're gonna add a curl at the bottom. Then our last round, we're gonna add a little jump forward and back. So join me here. Here we go. Squat it down, get low, drive it up. If you can get those weights all the way to the ground, keeping those shoulders packed, right? So what I mean is not rounding in your back here. If you're rounding and you need to keep it a little higher, that's fine. Just get low in a way that's good for you. Your workout, you do you squat in five seconds, we're gonna add that bicep Curl at the bottom. Let's take it right here. Take it low. Curl from the bottom, take it up, drive it up. You need to take those toes out a little bit. That's okay. I want you to keep that chest open and proud right here. Take it down. Up and up. Yes, you can breathe. And boom. So what we're gonna add, team, I want you to watch me one time is here. Jump, jump and curl. Here we go. Drop it down, jump it forward, jump it back. Curl at the bottom. If you want, you can walk it forward, walk it back, curl at the bottom. Can you stay low the entire time and get that burn? I know, I feel it, too. Try it. If you need to come out of it, come out of it. But you only got 10 seconds. Take it here, take it here. 5, 4, 3, 2. I know, team. Quick sip of water. Let's grab a kettlebell or two heavy dumbbells. We're gonna take it to a swing. We're gonna start with a deadlift. All right, so let's take it One heavy kettlebell or dumbbell or two dumbbells. We're going to start with a deadlift of adjust your hinge. Then we'll take it to your swing. If that is right for you. If you've never done a swing, you're not feeling it today. Whatever it is, just keep with the deadlift. We'll get a little breather in between. So shoulders back, core engaged. Here we go. 30 seconds. Deadlift. We're not going to do these back to back. We're going to give a few seconds to stretch our backs. Right. Legs have been working hard. Upper body's working hard. We got some more of that coming up in your round two, Right, So it's really just two long circuits. Metabolic conditioning, Right? Feeling that. So get comfortable with this hinge. Drive the hips to the back like you're shutting the car door. Three, two, one. All right, you can keep just that. As you're getting tired, watch those shoulders wanting to run forward, pull them back, round, forward, hinge, drive it up. So think you're going from the hinge power up to a standing plank just to here. Then let it drop. I know we did that little modified side lunge swing over our head, but that's not what we do with our kettlebell. All right, let's get it done. You got 30 seconds of a swing. Do it with me. Shoulders back, core engage in 3, 2, 1. Power up. Let it drop. Yes, you can. You can zip up in that core. Lock out with the legs. And the glutes at the top. Hips are stacked right underneath the rib cage. Core is engaged, shoulders back. 10 seconds to go. Then quick breather. We're into that second circuit. It's gonna go by fast. We got five, four, three, two, and one. Swing and relax. If you want to hang it here, get a little petal of your feet, and let's get to it. All right, team, catch your breath. All right, so we're gonna stay with the kettlebell. If you got it, here's what we're gonna do. I'm gonna show you. It's gonna be challenging. We are going to start with a little lunge sequence. All right? It's gonna burn, but we'll get it done fast. Our first round is just barely hovering off. Maybe we should call that one the fire round. Then we're gonna step up into it, drop it back down to the kneel. Then it's a kneel to squat right here to here. All with that same foot forward. You can rack the kettlebell. You can keep it low, you can take it high. Up to you. Join me here. Here we go. So up and down. So barely hovering. If you want, you might want to keep it down on that first round and take it racked for the second round or vice versa. It's up to you. Whatever feels good to you. This is barely coming up over. I know. Then we get to step up out of it, which is going to feel so good. If the kneeling is not right for you, just take it regular lunge. That can be your back to basics. In three, two. I'm gonna drop it down. Step it up. If you can get all the way down to kneeling, if that's not right for you, you just take it to a lunge or a tap back, right? But if you can down to kneel, slow and control, drive up through the heel. Core is engaged. Chest is open. Step it up. And here, after this, instead of going all the way up, we're gonna stay low in that squat. You can do it if you want. Rack it with me right here. Take it down squat to kneel. So you're staying low the entire time. If that's feeling like too much, take it to your step up or take it body weight right here. You do you. I know it's burning. I know that heart rate is up, but let's get it done for 10 seconds. Squat to kneel. Fire. Yes, you can. Three, two, one. Right, if you can be down kneeling, I want you to do a little stretch through the hip flexors, and then Stretch back. Child's pose. All right, we're gonna get that same one again. Other side. All right, I know those legs are tired, so I'm gonna go racked for that little hover. I'm gonna go low for my step up. I'm gonna go racked for the needle to squat. It's your last big push for these big muscles isolated on the legs. So hang with me. Here we go. Hover. Drop it down. So what our body wants to do is come all the way up, right? We're gonna keep it just barely coming off the ground. Weight in this heel core engage. So with this rack. Dumbbell, what is that doing? That's making us zip up that core, right? I know. And down. Right here. Yes. 5, 4, 3, 2. Step it up. Either lunge it back or drop it all the way down to kneel. Step it up. Watch what happens when I kneel. I transfer the weight. I have to really recruit the back of the legs and the booty. Right. That's why we love that here. Makes it harder. But if that's bothering, adjust them to your knee. Regular lunge or tap back. It's up to you. Take it up. I know. Take it down. 5 seconds, then kneel to squat. Let's do it. Here we go. Sit low. Guess what? After this, you get a break on your back for just upper body, right? Maybe a little core, but legs get a break right through here. So hang with me if you can. Stay low. Remember, if you need to take it body weight or step it up out of the lunge if you need that little break at the top. But if you can. Five seconds to go. Three, two, one. Set that kettlebell to the side. I know. Booty quads. All right, we're coming down on the mat with medium dumbbells. I want you to think chest fly and triceps. I'm going to give you options. I'm gonna go with my tens. Join me down on your back. Take your time coming in. And we're going with our fly right through here. Watch me one time. Fly in two triceps. All right, Then we're gonna add a little bit of core as we go. In 3, 2, 1. Your chest fly is like you're hugging a tree. Triceps is a little bent. Now, if the weights that you have are too heavy for the triceps, you can also just do a close grip press. Or if you feel like you don't wanna. You're tired, you don't hold the those weights over your head. Totally get it with the triceps. Then just take it again to a close. Press same set of muscles, adding the chest a little less. Try isolation, but if you can open out wide hugging a tree. And here, bring those feet up. So we're going to push our legs out and tries right through here. Out on the fly, if you. That is night for not right for you and your core. You can go bridge and triceps just like that. Or out. Get that core. Yes, you can. Boom. One more thing we're gonna add is a little toe tap with the triceps. So right here, watch me out with the arms and the legs. Tap the. The toes bend in the triceps. I know that's a lot. So you pick. If you need to keep it back to basics, just your upper. If your upper is burnt out with this fire round, you can just take it core. I know. Boom. Yes, team. Five, four, three, two, one. And relax. I told you your legs would get a break, right? And that's gonna feel so slow because we're so quick, because we don't have a. Right side, left side. All right, turn into your plank position. Speaking of your core, set those weights to the side. We don't need them. We are right here. All right, team. So if you need to modify, you can just do a dead bug from the elbows or here holding your plank here, if you can. We're gonna bring it up. We're gonna start with a plank hip drop. Watch me. Then we're gonna drop and pike. Drop and pike. When we bring the fire, drop, pike, jump. Drop, pike, jump. It's gonna be a long plank sequence, but hang with me. Here we go. 30 seconds, hold. Find that good plank position. Drop the hip, back to center. Now, listen, if you need a breather in between you, just drop that knee. Hang out a little longer and back. Or drop both knees or take it to a little child's pose. I know it's going to feel like a lot breathe. When we go up to that last round, I forgot to say, we're gonna come up on our hands. Okay? And breathe. Three, two. Add that pike. Little lift. Back to center. Drop. Add that pike lift and drop. Pike and drop. Core control. So what is happening in the center? Tuck that pelvis. Hip bones come in together. Rib cage tacking down. You're lifting. Imagine there's a string on your belly button. That's where that pike is coming from. Obliques all through the core. Get one more each side. Little stretch. Break up on those hands. Here we go. So side pike jump. Take it Side pike jump again. If you're modifying, just stay in your knees and just do a little hip drop. That works too. Here. And up and up. Yes, you can. We are so close, so hang with me for three, two, one. And relax. I told you your legs were gonna get a break, right? So much upper. All right, team, go ahead and breathe. Come up onto your feet. Last one of this round. All right, so. So we got our kneeling step up right and left for lower, we got our fly. And try for upper, we got that core, which was also upper. I want you to have one medium to heavy dumbbell. Think what you can do. A snatch and a bicep curl and a press. Watch me here. You're going to start with just a kickstand into a bicep curl. It's round two, we're gonna go snatch with it. Kickstand snatch. Round three, fire kickstand snatch. We got curtsy press and back down. I know that feels like a lot, but hang with me. Right foot forward. Here we go. Kickstand, deadlift, curl at the top core. Engage kickstand, deadlift, core at the top. If you're feeling spicy, you can go one legged. We're not going to do that when we add the snatch. So now is the time to do it. One leg and curl, one sided curl. If you're also feeling spicy and you know how to do a snatch with a kettlebell, you can do that too. Right? Now let's keep it here. Three, two, one. Kickstand snatch. So you're gonna take it down. You can snatch it. If that's not right for you, you just keep that bicep curl. You just go kickstand, stand and curl. But if you can your snatch power up and through right close to your body, then drive up with that power, take it down and snatch in just a few seconds from that high snatch, we're gonna rack it, we're gonna curtsy, we're gonna press it. So right through here. Kickstand, snatch, curtsy, press again. You just pick one. If that feels like too many things, stay with the kickstand snatch or just go curtsy, press and up. I know it's a lot of moving parts. That's why it's our fire round and it's optional. You can always keep it. Back to basics. Take it. 5, 4, 3, 2, 1, boom. Stretch out that hamstring. Right legs, power, upper body. We got biceps, we got tricep or we got back with the snatch, we got shoulders. Same thing over here. So kickstand, bicep, curl. If you want to do one legged, that first round is the time to do it. You can keep that the whole time. You can take it to the snatch. You can add the curtsy if you want, but this is it, team. Let's do it right here. Take it down, bring it up. So you can either keep those feet planted, or if you want to get a feel for it, come up into here. Take it down and up. Just biceps, one side. Right through here. Yes, you can. One leg if you want. Curl it up. 5, 4, 3, 2. Kickstand, snatch. So take it low, snatch it up. Kickstand. So slow on the way down. Lots of power on your way up, right? Take it here. I'm gonna give you an angle, right? That wasn't right. Kickstand. Stand right. And up. Take it down and up. You can keep it just right here or just with the curl, or add a curtsy right here. You're gonna rack it, curtsy and press. Kickstand, deadlift, snatch, curtsy. Too many parts. Just pick your back to basics. Up to you. If you want something different, just curtsy and press. 10 seconds. Boom. 5, 4, 3, 2, 1. Yes. Team, set it down. Catch your breath. We're gonna go back to that swing for just a minute. All right, team, how about another swing? We just did that deadlift, all right? So I know we're gonna feel it. So give yourself a few seconds to stretch out through there. Maybe even just come right here. Pedal those feet. Those feet. We're gonna swing one more time. All right, core, engage. Swing. One dumbbell, one heavy kettlebell. Or two dumbbells? Skier, swing. Or just your deadlift? You do you. We got 30 seconds. Roll those shoulders back. Wrap it here. I know these are already on fire. Let's get those glutes. Hammies. All of it working. Core engaged. Shoulders back. Prep it. Hike it like a football. 3, 2, 1. Power. With that lower, let it drop. Power up. Lock it out of the top. Let it drop. Yes, you can. Boom. Yes. Up. Let it drop all the way through. Locking at the top. Pushing into those feet. Squeezing in the armpits, but not lifting with the arms. I know that feels weird to say, but you can do it. 3, 2, 1. And relax. Pedal in those feet, team. All right, you know what? I think we got time for a bonus move. All right, team, grab a medium. Too heavy kettlebell. This is gonna be a fun bonus move that we're split, splitting up side to side. So 30 seconds, right? 30 seconds left, we're gonna do. Got that Gunslinger curl. So you're curling it here. I'm gonna give you an option. You're gonna lunge, you're gonna press here to here. 30 right, 30 left. That's all we need. We're not going down to a plank. Gunslinger curl. Lunge. Step up and press. All right, let's get one last power move. Watch me here. Your gunslinger. You're gonna pivot, you're gonna drop it down, you're gonna press it up. If that does not feel good for you, two hands, cross here and up. So you can cross curl or you can sling it for 30 seconds. Here we go. Take it down. Up. Back to center. Sling it. Power. Fire up. Back to center. 30 seconds on the right, then we got it on that left. I know. Take it here. Take it down. Oh, I didn't even step into it. Get low. Step it up. One more. Let's do it. Breathe for a second. Get set up on that other side. Arms, legs, shoulders, core. As we take twist. So our core is still working. Let's do it. 30 seconds. Three, two, one. Slinger lunge. Step up, press back to center. Slinger up. Two hands. If you need to cross, cross and up. Yes, team. Boom. Up. Breathe. One more. Huh? Boom. Yes, you can, and yes, you did. All right, team, shake that out. How are you feeling? Hope you're feeling good. This might be one of those where, like last week, somebody said a few of you said the workout was so tough that the bonus felt easy. That's not a bad place to be. The point of that bonus, again, is one last push for that heart rate to leave you feeling with that adrenaline, right? That feels so good. That good feeling, that high heart rate. You worked hard. You did it. Something quick right at the end. I don't always put them in, but often I do. Let's get a little hamstring stretch from here. So leaning into it on the wall, if you need to pull the toe towards you, if you're able, get a little sweep of the arm, a little mobility. Oh, man. Team, leave me a comment. Like this video. Subscribe. I love hearing from you and what workouts you like. I know a lot of you really like this. 30, 30, 30. Because you already know know the option that first round or that second round. So it gives you lots of options again to be where you are today. Some people love back to basics. Some people like the challenge of a combo. I really like both, but you have to find what works for you. So I like this way too, where we can start. They're all challenging in their own way. Right? But you have lots of different options. Let me know what did you like? You like the fire rounds? You like the fire workouts? I want to know. Standing cat, Cow? I want you to roll through your back a few times. Leave me a comment. Like this video. Don't forget to subscribe. When you subscribe, that helps me be able to keep making these workouts for you. So please subscribe. Bring it up right here. Hands up. And of course check out the links in the description below. Would love to have you join us in the Body Fit athletic club that is our private community. On the BodyFit by Amy app, you can get these workouts there too. But you also get so much more. You get the Method Nutrition plan which is not a diet. It is how to build a balance plate. It's very practical. All foods fit nutrition by addition, not restriction. You get weekly recipes. You get weekly live streams. With myself and with Vivian, our Body Fit dietitian. You get a supportive community Q&As. It's such an amazing, amazing group of body fitness fitters from around the world. Would love to have you join us. Check that out. If you're looking for one on one coaching with me, check out Body Fit Elite. And of course make sure you check out everything on our website bodyfitbammy.com lots of blog articles, recipes and so much more. Thank you so much for being here with me today. I love working out for you. Working out with you I should say for you know I love working out with you for you too. If you watched it and I'm excited to do it again soon, let's get one big deep breath in and out. You did it. That was your metcon fire with weights workout. Great job everybody.