Compound Metcon Strength Workout with Weights | Kettlebell & Dumbbell HIIT (3 Rounds!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your compound metcon strength with weights workout. In this workout, we have 3 circuits of the same set of exercises that we will go up in time. Within this, we will have compound exercises that not only build the strength but also get your heart pumping for cardio or that metcon metabolic conditioning. Of course, I'll give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just with a march. We are going to get our muscles warm, so quick little dynamic warm-up. So go ahead and march and pump those arms so we can get our body's temperature up, get the blood flowing, get the muscles ready to move before we add those weights. We're going to roll through the shoulders right through here, and then take them a little bit bigger, and then one at a time, kind of like you're doing a backstroke. You can keep the march if you want. And then let's roll them forward. Start small, make them a little bit bigger as we go. All right, we have 3 circuits of the same exercises. Now let's swim forward. So same exercises, and each time we are going up in time. Let's go ahead and cross those arms over and under. So your first round, we have 40 seconds of work, 20 seconds of rest. That is where we learn our exercises. So in those 20 seconds, I'm going to be telling you, showing you what is coming up. We're going to move through them pretty quickly, only 20 seconds in between, but of course if you need more of a breather, you can hit pause or start the set when you are ready. Big stretch right through the— here, let's hold them here. Little reach and reach. I'm feeling tight today. Usually that happens when I haven't worked out. Took the day off yesterday and it was good for rest, but now I'm ready to get moving. Let's go ahead, let's take those arms up, nice big Y, and then hinge the hips to the back. So that is what we're working with. We have a series of exercises and it is compound strength, but every other move is going to be a compound exercise. So two things at once, getting your heart pumping a little bit more. Let's take it right here, arms out, roll those shoulders. And then we'll have some more back to basics in between, so that's where you catch your breath and we take it a little bit slower. Second and third round will be a tiny bit shorter cuz we have a deadlift into a swing, and then you will have the option on the Second time, let's go ahead and tap it back right here, opening up the hips. Looks like this. Second and third round, tiny bit shorter but longer in time. So 45 seconds, and then third time through we have 50 seconds, only 10 seconds of rest. You can drop it a little bit lower in that lunge if you want to hold it here or drop it down. World's greatest stretch. So the idea with that is by that second and third round, you already know the exercise, so you're ready for it. Catch your breath, go ahead and switch your sides right here, other side. But we're going to get the heart rate up, get more metabolic conditioning, because we are eliminating some of our rest, right? So again, if that's not right for you, if you need more time to catch your breath, certainly hit pause or take your time, do what you need to do. Go ahead and meet me down on the mat, either in this high plank position or on all fours right through here. A little forward and back, a little down and up if you want. You can also do this from your knees, child's pose, to all fours, whatever you need to do to just kind of get your spine warmed up through that plank or the child's pose or all fours. Drop those hips and then slowly Walk those hands back, woo, and slowly round it up right here. Tap across and reach. All right, so hopefully that made sense. First round, 40 seconds of work, 20 seconds of rest. That's our learning round where we figure out each exercise. Then next round, we're going to tighten it up, little bit shorter rest period, and we're going to give ourselves a little more of that heart rate boost because you already know the exercises. Third round is your, is your perfect round, right? You already know the exercises, so you can really go for it. Only 10 seconds rest transition in between. Really drive up that heart for the MetCon. That's where MetCon strength— that's where we get the name. All right, so we're gonna start. You can use a dumbbell or a kettlebell, up to you. I'm gonna alternate between rounds. But we're going to take this weight, we're going to do a squat and a low curl. So what that means is you're going to try to do your curl at the bottom of the squat. So again, you can use a kettlebell, you can use two dumbbells, you can mix it up in between. Right after that, we're going to go into a gorilla row. I might go a little bit heavier on that, but we'll stick with whatever weights. If you have a kettlebell, you can keep using it. All right, are we ready? Here we go. Drop it down in the squat, bicep curl at the bottom, and drive it up. So just making those leg muscles work a little harder, right? Starting with that goblet squat, then at the bottom, take it here and drive it up. Here and up. Sit low, weight in those heels all the way through the foot. Try to curl down in front if you need to. You can also curl at the top if that feels better for you. And relax. All right, your next move is going to be a gorilla row. So row from the floor. You can either have two dumbbells or one kettlebell. Switch in between. I'm going to go a little bit heavier. If that's not right for you, you can just row from the top. All right, Go heavy if you can because you're alternating. 3, 2, 1, here we go. 40 seconds of work, 20 seconds of rest in between. Right here. And again, you can mix it up— dumbbells, kettlebells. You may want to stick with what gives you what you have closest to you in between these transitions. Pull towards your hip, squeeze the shoulder blade. Woo! Right, I know, right here. 5 seconds, 4, 3, 2, and 1. All right, we are down in a plank position, knees or toes. You're just going to do that pull through. So all it is is this, you're pulling it through. Dumbbell or kettlebell, you can also be on your knees if you need to, but join me down below. Tuck the pelvis this. Wrap that core in, and then let's take it here. Here we go, pull it through. So again, if you notice, this is a little bit more of a compound movement, getting the heart pumping, right? Not just holding the plank but pulling through, just like we had that squat and curl. But in between, little isolated back to basics with that row, trying to keep from coming here or here. If you're on your knees, really stay forward. Pull through, strong in that core. 10 seconds, and we're back up onto our feet. Breathe. Half. 3, 2, 1. All right team, so you can again stick with the dumbbell or the kettlebell. We're going to take an alternating lunge. We're going to lunge pulse for 2, and then press. So I'm gonna stick with the kettlebell again this first round. I'm gonna do mostly kettlebell and then I'll switch it to dumbbells my second round. Here we go, alternate your lunge. Take it down, pulse for 2, press. Take it down, pulse for 2, press. You can make it a little more fluid if you want, or really think Down, step in and push. One weight or two, you can also have two dumbbells right here. High heart rate, right? 5 seconds, 4, 3 2 and 1. Finish it out. Boom. All right, now that that heart rate's up, one weight, kettlebell or dumbbell, over your head for overhead triceps. All right, if that's not right for you, take it to a kickback. Again, I'm gonna try to stick with kettlebells for this first round, but you do you. Here we go, behind and up. Looks like this. If you got your dumbbells You can hold one weight in between. Stagger your feet if you start to feel like you're arching, right? So we're here— oh, real life here, had to go a tiny bit lighter. 25 was not doing it. Sometimes that happens, guys. You know, I'm not going to edit that out, I don't have time, but also that's real life. Sometimes we start to lose form, we want to go a little bit lower, right? Still going to keep it moving. 5, 4, 3, 2, and 1. Back down onto your mat. Pullover press. So with or without a weight, dumbbell or kettlebell, you can keep this all body weight if you want. Sorry, pullover crunch here and little lift. You can also just keep the shoulders down and bring the knees in. You you do you. Join me, here we go. Pull over and crunch. Now if you start to feel like that's too much for your neck and shoulders or your core, take the weight out of it. You can absolutely do this body weight and you will still feel that core. I want you to really think that your core is initiating the movement, right? Breathe here. Yes, we got 5, 4, 3, 2, 1. Relax. All right, now we're going to take it— it's a little push-up. I want you to put the weight in front and you're going to do a push-up and tap. You can do knees or toes. When you tap, it's a little bit of movement, right? So we get those obliques working. Are you ready? 3, 2, 1. So you can do push-up on your toes. Remember, bring those elbows in, turn your wrist out just a bit. That's going to help. And here, and here. You can also split the difference, do the push-up on your knees, you can take it here. This is the only one in this circuit, right? I know that it's going to be body weight, or mostly body weight. Again, that's where we're adding the weight here, right here. But really think about that core. 5, 4, 3, 2, 1, stretch it back. All right team, back to your heavy Cuz here is what we've got. Second and third round, we're just your swing, but if you can, we're going to take it to a deadlift first to give you that option. So kettlebell or heavy dumbbells in the center, drive the hips to the back, stand up straight. All right, go heavy with it. Join me, here we go. Here and up, stand it up right here. And then the reason we're prepping with this, one, because we get comfortable with that hinge motion, not a squat. Drive the hips to the back, but then we're going to go into that swing. If you want to do the swing, dumbbell or kettlebell, otherwise use this deadlift as your option. Again, it will be at the end of our second and third circuit. You pick. Deadlift or swing. 3, 2, 1, catch your breath. All right team, in our swing, every time is only going to be 30 seconds, so you can keep the deadlift that you just did. You can do the swing, one dumbbell, one kettlebell, drive it up, lock it out, let it drop. All right, then we grab some water, we do it all again for 5 more seconds. 3, 2, prep it, here we go. And drive it up, let it drop, let it drop. It's only 30 seconds, but lots of power through the back of the body. Those muscles you just used in the deadlift, we're just adding power. So drive them up, lock out when you're in a straight line. Knees, glutes, hips, core, arms are along for the ride. Use your breath, Yes, you can! 3, 2, 1, swing and relax. All right, grab a quick sip of water. Yes, team, you can set those weights to the side. I'm gonna take it with dumbbells for this second round. Ha! Let's grab some water, y'all. Cheers! All right, doing each one of those again. The only thing that's different, no deadlift and swing separately. You can pick which one you want to do. Here we go. All right, if you felt good with whatever weights you just used, keep them. Otherwise, if you want to switch to some dumbbells, you can do that as well. 45 seconds this time. If you've got your squat, you can also take those toes out, curl at the bottom, and then bring it up. Are we ready? Squat and low curl in 3, 2, 1, and drive it up. Yes you can! And up. Whoo! And up. Also use a regular curl. And again, if you don't feel comfortable doing that curl at the bottom, just do the plié and then do the bicep curl at the top. That works too. 15 seconds. Low squat. 5, 4, 3, 2, 1. Set them to the side. Gorilla row. Now if you want to take it— where's my other 25? Here we go. If you want to take it with dumbbells, you're here, one and then the other. Or kettlebell, here we go. Pull from the floor if you can. And again, if that's too low for you, take it in your regular row position but alternating, right? You don't really need two weights for this, but you can do it. Notice how we still feel those legs. That's intentional. Boom! Yes, 10 seconds coming up. We got that plank pull through. 3, 2, 1, stretch it out. Meet me on the mat. All right, woo! Heavy weight if you can. I'm going to try with that 25. Pulling through. You can be on your knees here, knees here, or all the way up. Pull that weight through for that deep core. Here we go. And here, reach. Uh, you can even twist a little bit more if you want towards your weight, right? Don't want you twisting up in here. I want you to twist in the core. Yes, you can! We got 15 seconds, stay strong. I know the thing to remember is we only have 3 rounds of these moves, not multiple sets and circuits of every move. 3, 2, 1, stretch it back. All right team, bring it back up. All right, one or two weights, you got that lunge pulse and press. If you want to mix it up, curtsy lunge pulse, press it to the top. Here we go, pulse for two, press. If you want to just keep a regular lunge, maybe you're getting off balance like me. Pulse for 2, up. Heart rate's up on that, right?

I know. Up.

Take your time. 2 parts compound, but does not have to mean team.

Fast.

5, 4, 3, 2, 1. All right team, overhead tricep. So one dumbbell or one kettlebell behind your head, down and up. It's a long set, so find that good core connection. Up and over, here we go. Think about stacking your rib cage right over your hips, so we're not flared here, arching. Pull that navel into spine, button up the rib cage. What does that look like? Imagine there's a button pulling your rib cage in. Imagine there are magnets on your hip bones pulling them towards each other. As we're doing that, we're going down and up. We're not cheating it here, all right? Try to get all the way down, elbows in, all the way up, even if it means you're going slower. I know, I feel that burn too. Just think about how that last set is gonna feel. 3, 2, 1, relax. Meet me down on the mat, team. Pullover crunch again if you wanna get a little spicy, you can go a little bit to the side, but you don't have to. With or without your weight, here we go. Down, take your time. And again, I know these 15-second rest breaks are quick. I want you to be safe. You know, that's my number one rule— be safe, keep moving. If you can be where you are today, but don't rush into it. If you couple extra seconds. Nothing bad will happen if you go 40 seconds instead of 45. All right, telling you, just keep moving, right? Deep, deep core. Yes you can! 3, 2, 1.

Relax.

All right, now we got that push-up and tap. So again, weight out in front, and up to you, let's experiment with taking it down for 2, up for 2, and then tap. Maybe we tap for 2. Here we go. Slow on your push-up, slow tap. Down, use your core as you come up.

Tap and tap.

And again, we do want a little bit of that side to side for our core, but I want you to feel safe doing it. Down for 2, push and pull. So pull with that core. Tap and tap.

Down, tap and tap.

One more. Yes! All right team, back up onto your feet. Now as we talked about, it is just your deadlift or just your swing. I'm going to do a skier swing, two weights up, lock it out, let it drop. All right, you do you. You want— would rather do that kettlebell. It's 30 seconds, one kettlebell or one heavy dumbbell in the center, or ski or swing. Let's finish it out, then we got one more round. Here we go, prep it. 3, 2, 1, power! Let it drop. So ski or swing, just like it sounds, right? Except not using your arms, powering it up up with the legs. Remember, this is only 30 seconds, then we get water, then we go for it. 10 to go, let it drop. 5, 4, 3, 2, 1, and relax. Oh man, y'all, grab a quick sip of water. One more round. It's long sets, but you know what you're doing. We can knock them out and be done. Cheers, y'all! One more time through. All right, so think about what you want to use. If you want to mix up kettlebells and dumbbells, that's what I'm going to do. I'm going to use kettlebell for my curl and my row. I'm going to use my other weights for the lunge and the press and the tries. You use what you have available to you, but if you want to kind of get them set up— I know, get all the family in order— let's get it done. We're going to start with that squat and low curl. You can go toes out, toes in, whatever you got, team. 50 seconds. Here we go. Curl at the bottom, drive it up at the top. All right, so again, I know you're going to feel it. Down, down, up, and you're going to feel those extra 5 to 10 seconds, but I want you to really, again, safely, but get to that next exercise so we can get it over with. This is where that MetCon really comes into play, right? Hopefully you felt your heart rate up this entire workout, but this is where we're really going to push that conditioning as well as our muscle endurance and muscle strength, right? Ha! 10 seconds. Yes, you can! 3, 2, 1, and relax. Maybe that was a little bit long for that, but that's okay. Let's take it to that gorilla row from the floor. Here we go. Go heavy with this cuz you're alternating. Again, I know it's making the legs a little bit tired, but this is our last circuit. We got just a few more moves after this. Pull, squeezing those big muscles along your spine. They're working hard. It's hard cuz we're working hard. Squeeze Use my 35 lb kettlebell, whereas I use my 25 lb kettle— or dumbbells, so I had to reach a little further down, right? 5 seconds. Can you get one more each side? You think you can? Boom! 10 seconds to switch it up. Oh, we got that plank pull through. What is it, team? Let's make it good. High plank if you can. Here we go. Reach under, reach under. If you want, bring that knee up and back. It's a little advanced move. Knee and back. Bring it up, clear it. You're just bringing your knee in halfway. Then pull across the front. Feel the difference in that core, right? It's kind of like a half climber. I'm keeping the toe down. If you're feeling really spicy— woo, that's hard to do! 10 seconds to go, team. And 1. And breathe. Up onto your feet, it is that lunge and press. You do you, dumbbell or kettlebell. I'm going to go with this one, team. Here we go. You can do your regular lunge, pulse and press, regular lunge or curtsy, up to you. Or maybe alternate between the two. That's what I'm going to do. Overhead right here. Yes, take your time. How is that heart rate? Are you feeling it? I know I am. 10 seconds. Last one. Breathe. Catch your breath, team. Whatever you— you're using for that overhead triceps, let's grab it. 3, 2, 1. Take your time. It is a long set, so really take your time. Think of it like that push-up— down for 2, up for 2. I know it's tempting to want to just come here, or don't want to really try to crank them out fast, but I really want you to think slow and controlled. If you need a little breather, do what I just did— bring it down in front, then up and over. We just did that press, so your muscles are like, why? We don't— in these shorter workouts— get to isolate the triceps as much, so it's kind of fun to do it. 3, 2, oh yes! Meet me on the mat. Pullover crunch with or without that weight. If you want, lower those legs down here. Here we go, over and up. If you want more core burn, more stability work, straight legs. That's not right for you, bend them, or even do a march. Down, 2.

Yes, team!

Woo! You can even go side to side if you want to get a little bonus obliques. Yes, team! 5, 4, 3 2, 1. All right guys, we got that push-up. You find where you need to be. I want to give you an option. Rotate it, push it up, tap and tap. All right, if you want to add a rotation, here we go. Push it up, tap, tap, rotate. Push it up, tap, tap. And rotate. After this, we got our last move. We got that swing. And I'm going to tell you guys right now, the swing is your bonus move. That is your bonus move for today, cuz I know this was a burner. I felt it too. I hope you did too. 10 seconds. Rotate. Last 5 seconds. 5, 4, 3, 2, and breathe. This is it, team! This is your bonus. Let's close out this circuit with a swing. I promise I'm not going to sneak anything else in on you. Let's finish finish with the swing. Holy heart rate! Woo! I'm feeling it. I don't know about you guys, but let's keep it going. We got 30 seconds, then we're cooling it down. All right, breathe. Shoulders back. Deadlift if you want, or swing, you decide. Let's finish strong. In 3, deadlift or swing. In 2, Prep it. 1, here we go. Let it drop. And you can do skier swing if you want, dumbbell swing, or if you're feeling spicy, handoff swing. Yes, you can. Oh man, you guys, here we go. 5 seconds, we got 5, 4, 3, 2, 1, swing and relax. Pedal your feet, hang out right where you are. That was it, team. Oh man, up there with that heart rate. Give yourself a little stretch wherever you are, so hands on the kettlebell, the floor, your legs. Little pedal, straighten up, lengthen in your spine. Hands on top, roll through Cat-Cow. We're going to keep this cool down pretty short to get you out of here. Slowly roll it up, reach those hands up and over. So please get some more stretching, more of a cool down on your own. Make sure that that you're working in that mobility and flexibility within your days, within your weeks. Reach those hands behind, grab if you can. I know, feel it too. Yes, team! Take those knees, pull them up or roll them out. Take your arms on the inside of the legs, gently press out so you stretch through your back, through the inside of the legs, through those shoulders. Leave me a comment, leave me a like, don't forget to subscribe to the YouTube channel, download the free BodyFit by Amy app, and of course, slowly round it up. Make sure that you're following me in all the places. Thank you so much for joining me today. Hope you're feeling it in every way, in all the best ways. One big deep breath in and out. You did it! That was your compound MetCon strength workout. Great job, everybody!