Full Body MetCon Workout with Dumbbells or Kettlebells

Hey, everybody, I'm Amy from BodyFit by Amy. And this is your no repeat full body metcon with weights workout. Metcon stands for metabolic conditioning. So we will be getting that heart rate up, getting the cardio, while we're also getting full body strength. I'll be working with both dumbbells and kettlebells today. But you use whatever you have available to you. And of course, I will give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just by getting your body moving. March those feet, pump your arms, let's get the blood flowing. We'll get the energy up and we will get ready to move. You can roll those shoulders if you want. So this is a no repeat workout. So, you know, once we're done with it, we are done with it. However, we do have a few things that are right side and left side. So you'll do them on the right side and then do them on the left side. So not repetition. We're to going, but still getting it done. Let's cross those arms right here. Nice big opener right through here. And then we're gonna step out to the side as we do it. So working with dumbbells and kettlebells today, there are going to be several circuits. We're incorporating both. It is totally up to you. If you only have dumbbells, just use your dumbbells. If you only have kettlebells, just use that. If you want to alternate between the two, that's what I will be doing. Let's do that. All right, so with metcon metabolic conditioning, reach one arm up, get that little stretch. So the idea being we're getting our strength training, but while we're doing it, we are getting that heart rate up. Let's take it flat back down, and then round it up. Really, most of my strength training workouts involve some sort of metcon or metabolic resistance training. We're always keeping it moving, keeping the heart rate up. But a little more specifically in some of these workouts right here, roll those shoulders. So we're taking it here. Each circuit we're working with today only has five or so exercises. And again, no repeat some right side, left side. Roll the hips right here. You don't have to get super high, but open up those hips. And then if you want to add a little half squat to it, you can right through here. Just little opener and drop in the hips right here. Let's take the hands behind the head. You're going to do a little hinge and up. So it looks like this. Drive the hips to the back. Try to keep those elbows back so we get that stretch and we get that chest opener. One more. Hold it here. Hands can be on the legs or on the ground. Little petal of your feet. And then we're gonna tap it back right here. Tap it back one and then the other. Opening it up. And then if you want, right here. Hold it here. Drop it down if you want. Or just stay up and hold. Reach through. Little world's greatest stretch. So almost done with this warm up. We will jump right in. I will show you your exercises, then we'll get right into them. Step forward. Let's take it. Same thing, other side. You can just hold it here or take it down. Reach it up, rotate through right here. And then if you want, if you can, take it back to that high plank. Otherwise, meet me on the mat in all fours. Just find that good position, feeling your core. If you're on your knees, just come forward and back. If you're on your toes, a little forward and back to get that core warmed up ready to go. You can even drop the knee side to side. Get a little rotation through the hips. If you're on your knees, you're just here. And then very slowly walk those hands back and slowly round it up. Take your time. Coming up. Here we go. Let's tap and reach. All right, so starting off with a little cardio here, as we finish off this warm up, we're gonna start with a compound movement. Now, a lot of these are compound movements, as in we're doing a couple things at once. Upper and lower, a couple exercises. I'm always going to give you the options to keep it back to basics. So you decide what is best for you. I will remind you to be where you are today. That is where you are in your journey, where you are today. And you do you. This is your workout. So. So get it done in the way that is challenging for you, but also doable for you. All right, watch me here. I'm gonna grab a set of dumbbells. We're gonna add a bicep curl with this. So I'm gonna take it out into a side squat, and then you can either just curl here or out into a side squat and then curtsy curl. All right, we're starting with that. Then we're gonna get a little windmill in between with dumbbells or kettlebells here. Then we'll go. We'll finish with a little cardio and core. Stepping out to the Side. We got three, two, one. Here we go. So step out. It's a side squat and then you can either just curl or you can curtsy. Side squat and curtsy right here. If that's not right for you, if it's too many parts, just do a little side squat and curl. That works. But when we add that little weight shift, you're going to feel. Push off that right side. Push off that left side. Right, and here. I know. Yes, right here. Get down with it. Feeling that leg burn. Three, two, one. Yes. There's that heart rate. I'm gonna set these to the side because I'm gonna go with my medium kettlebell. You can either do a low windmill, looks like this. Or you take it high, get a slight hinge, go down that leg. Here we go. It's a windmill. Take it down and bring it up. So notice we're going to have a high heart rate move like that. Squat to curl, the squat to curl and curtsy. Right here. Yes. So looking up, we call it spotting the bell. You can again also use this with a dumbbell. You can also do it with the weight, low or two weights, but we're getting a lot of that core shoulder stability and mobility and then flexibility. Right as we go. Right down you get that nice good stretch with a lot of obliques. Relax. All right, team, so exactly the same thing on the other side. Not repeating, cuz we're on the other side. Side step and I'm going to take a hammer curl. You can do the curtsy or just a side squat into a bicep curl. Let's get that heart rate back up. You pick what's best for you. Let's do it. Side squat and curtsy. Right here. Side squat, curtsy and up. Now if you're only doing the squat right here, step out into it. Get low, step in curl. If you want to add that curtsy, we get a little extra. Get low to the shoulders. Drop it down. 10 seconds. I know that heart rate is up. Metabolic conditioning and then an isolated core. Right, last one. Yes, team. There is that. Hurry. Right now we're gonna go windmill. Other side again. You can have the weight low, you can have the weight high, but it's a slight hinge, a slight rotation. Down and bring it up. Get set. Work those abs. 3, 2, 1. 40 seconds. Slow it down. I know that heart rate is up. So remember, our goal is never to go as fast as we can go in strength training, right? We have different formats where we'll go faster or slower, but we're always about form over speed. As you come up, really push through that back leg. You're going to feel the difference in that oblique. And breathe. Yes, team. Five seconds and relax. All right, team, so last thing of this circuit, we are going to take it to a knee pull. We're going to go 20 seconds, right. 20 seconds left. Regular dumbbell or no dumbbell, you're going to keep it tight. You don't have to go over your head, but you're just pulling it in. Pulling it. We got right side for 20 seconds, and then we'll go immediately into that left side. So it is core, standing core. Think about a standing crunch. It's arms and shoulders and back, but it's also finishing with that cardio with that metabolic conditioning, medium to heavy weight. Keep it in tight. You don't have to go stitch super high. Stagger those feet. Ready? Here we go. 20 seconds. Think more about the knee drive and the core coming in than the arms. It's not this, right. It's pushing into the foot, driving the knee into the chest. Getting your core working hard. 3, 2, 1. Set it up ever side. Here we go. So not here. Keep it up. Core chest open, but driving the knee to the chest. Standing crunch. I know. I feel it, too. 3, 2, 1. Catch a breath, team. All right, before we go and grab some water. I know we're feeling it. We're going to take it to a deadlift and then to a swing. So we get a couple swings. In this workout, we're going to mix up the type of swing so you get some variation. But we're going to start with just a deadlift. Two dumbbells. Stand up straight. 40 seconds. Only that way we get that in right, and then we're gonna get it. Hinge position. If you want to stick with the weights with the dumbbells for a deadlift instead of a swing, you can do that too, right? Now let's grab some heavy weights. It's just your deadlift. So it's a hinge. Shoulders back. If you have your kettlebell, you can do it right in the center. Dumbbells are right here. All right, we got 40 seconds with the deadlift. Then we take it to the swing. Here we go. 40 seconds. Stand up straight as you stand up. Yes, you're connecting with the glutes, but it doesn't have to be a big hyperextension or a squeeze. You're here. Stand up straight here. Connect with the glutes, Connect with the hamstrings. Deep core and pelvic floor, keeping those shoulders back. So calling them packed, right, not here. Pushing the ribs out, but not letting them roll forward. All right, pack those should. 3, 2, 1. Set those weights aside. All right, team, so here's what we got. You can do just that, or you can do a kettlebell swing or dumbbell swing. If you've never done a swing before, I want you to keep it with the deadlift. But if you want to try a swing, you can do one dumbbell or kettlebell through the center, drive it up, lock it out of the top, let it drop. All right, let's get it done. We got it right here, team. Breathe hinge. Three, two, swing it. Here we go. So notice I have my heaviest kettlebell here. It's a 35 pound. You want to swing heavier because it helps you not use your arms. You should be powering up using the back of the body. Lock it out, let it drop. Power up, let it drop. Glutes, hamstring, hamstrings, core, all lock out at the top. Use your breath. Yes. Three, two, one. Swing. And relax. Pedal those feet right here. Catch your breath. Team, let's grab some water. All right, we're gonna grab some water here. Even if you you're not feeling thirsty, grab some. So you make sure you get a little sip before we go. Cheers, y'. All. Next round, we'll start up top. We'll work our way down to our mat. Get some upper push, some pull, and some lower. Again, dumbbells and kettlebells, we're going to mix, but we'll get them both in. Here we go, team. All right, so we are taking it. We're gonna start with a little side lunge shift. I want you to watch me here, because we're gonna shift. 3, 2, 1. But then we're gonna step back into it. So if I'm stepping out to my right, your left. I'm gonna shift. Three, two, one. Add a row, step it in. Shift three. And you don't have to actually hand off that kettlebell. You can just keep it in the center. But on that third one, we do the row. Then we put push back in it. We'll do a right side. Then we're gonna get a little surrender triceps. So watch me here. We're gonna go over the head, and then if you want, we're gonna go down and up. Dumbbell or kettlebell? All right, team, I'm gonna go a little heavier on this one because we can. We're gonna do side lunge. Shift it for three, row It. Bring it back here we. Two, one. Pull up with that row. Nice and strong. Step it back. Shift. 3, 2. And listen, if that feels like too many parts, let me give you an option. Just hold. Hold it right here. Do the row and step it back. Or you can get that weight shift as you shift into your hip. Bring it up. I know. Right here. Down. Shift and up. Yes. And breathe. All right, team. So one dumbbell or kettlebell? Here's what we got over your head. Triceps. If you want to just keep it standing the whole time, you can be here over tries and bring it down. If you want triceps, take it down. Down, up, up. And triceps. You can also just do a lunge or a tap back. You don't want to go all the way down to your knees. I'm gonna go with my medium kettlebell on this. Kettlebell or dumbbell? Whatever feels better for you. If you don't want to take it to the mat, just keep it over your head. Core engage surrender. Tricep. Three, two, one. Behind the head. Tricep. Bring it down. Down on the knees. Up on the feet. Take it up. And if you think about it, switch your lead leg. Right, left, right, left, right, left, right again. If that doesn't feel right for you, you can just do a lunge and a lunge. Or you can just keep it up and just do tries over the head if you want to. Just keep it. Upper body right here. Triceps. Down. Down, up, up. We got time for one more, huh? Down, down, up, up. All right, team, other side. We're gonna shift our weight. 3, 2, 1, row. Step on out of it. All right, let's do it. Keeping that heart rate up. Ready? Stepping to the side. Get low with it. Shift your weight. Strong Row. Here we go. Down. You don't have to actually hand off the weight. Step back in. If it's better for you, stay here and row. Or maybe you got two dumbbells. That works. And row. Yes. I know it's a lot of parts. That's what gets that metabolic conditioning right. We get our hearts pumping. Wow. We're getting those muscles working hard. We don't have to go fast to do it. Yes. And here. Last one. Boom. And relax. All right, team, so let's take it down to the mat. I want one heavy dumbbell or one heavy kettlebell. We're going on our back. We're going to do a one sided press with a bridge. Then we'll get a little core in between. Then one sided press. With a bridge. So we got right side, left side. We're going to get some core in between. If this is not right for you, you can take this standing shoulder press. But if you can watch me here, we're going to go all on the right side. We've done this one, this before. It's going to pull and down. So core engaged. Lift up with the glutes and hamstrings and then get right into it. Here we go. Up and down. I like to. As we've done another workout, I like to have my hand meet me here. That's going to help keep you steady. Notice that sneaky core. Right? The weight is going to pull you this way. We gotta zip up that core. Be sure to lift for those glutes. Right? Squeezing the glutes and hamstrings. Everything working together, but we're keeping it slow and controlled. 10 seconds on this side. Last three, two, one. All right, team. So we're gonna stay down here before we get that other side. You're gonna hold the weight. You're either here or you're gonna lift, or you can have it up. Shoulders up or down. Watch me here. We're holding. We're gonna go out. We're going in. If you want to rest the shoulders down, you can. If you want to, just do one leg at a time, you can do that as well. Join me. Here we go. Ouch. And in. If holding the weight over is not right, bring it to your chest. If you're feeling too much in your neck, drop the shoulders down. You're still going to feel that core. Here's what I want you to do. As those knees come in, I want you to squeeze those inner thighs together. Feel how that connects to your deep core and pelvic floor. I also want you to push into the kettle bell or the dumbbell, if you have it. Feel how that gets those arms working as well. Take it out and here and relax. All right, team, one more. From here, we're back to that bridge and that press. We're taking it here. Then we'll finish with a little metcon cardio. Go ahead and get set. You can always do two dumbbells if that's better for you. You can always just do the press or just do the bridge. But zip up that core. One side. 3, 2, 1, 1. This is where we feel what side is tougher. Right, and here. Yes. Up. Got it, team. Breathe. My left side needs the work. I can feel it. Keeps. Keep squeezing. Keep connecting with the core. 10 seconds. 3, 2, 1. And relax. Last thing from here, team, we're gonna take it into that high plank position. If that's not right for you, you can just do a bird dog. But we're gonna go. 3, 2, 1, hold. So it's that climber. 3, 2, hold. 3, 2, hold. You can run it, you can jump it, but we got 40 seconds to get that heart rate up. Keep that core working. Let's do it. Three, two, hold. Nice and tight. Three, two, hold. It doesn't have to be a jump. It can just be a tap. You're still gonna get it done, right? You're gonna feel those arms because now they have to support after we just did that press and our triceps earlier, you're gonna feel that core because it's been working hard the whole time. Fifteen seconds. Three, two, one. And hold. Drive those knees in and across. Yes. Ten to go. Stay lifted. Stay forward in those shoulders. Not shifting back. Right? Three, two, hold. Last one. Stretch it back. Yes. Team, catch your breath. Up on your feet. We're going to take it to that swing one more time, and then we're almost there. So swing or deadlift? I'm going to take it to an alternating swing. If you've never done that before, just keep a regular swing. Just forget about. No repeat, but otherwise you can keep it with the deadlift. Let's get it done. Are we ready? Hinge it here. We got three, two, deadlifter, swing, power up, let it drop, and then when you're ready, if you want, hand it off. Gotta really rely on those big, strong muscles in the back of your body to get that power. With the handoff. Yes. One arm is gonna go down one, so you got to keep that chest open. If it feels better to keep it here, take it here. Three, two, one. Swing and relax. Pedal those feet. Let's grab some water, team. Whoo. I know. Yes. I know. I feel it. All right, team, so cheers, y'. All. This last round, we're going to start with a half kneeling exercise. You don't have to kneel. You can also just take it into a staggered split, squat, or standing stagger. And doing a press. We're going to get that core working. Then we got some high heart rate stuff, and we'll finish on the mat. So join me over here. Here we go. All right, so. So we're gonna start in a half kneeling position. And I want dumbbell or kettlebell. Either is fine. I'm gonna aim for my kettlebell. Here's what we got. It's just a press but from this half kneeling position, you're gonna feel how hard that is for your core. You can be nice and wide if that gives you balance. If you want to challenge yourself a little bit more, you can move that foot in or back to here. You're gonna feel. If that doesn't feel steady for you, take it even wider. If you don't want to be half knee kneeling, stagger your stance here, either in a split, squat all the way down, or here. We're going to start with that. Then we're going to take it to a kickstand deadlift, where we have our palms here into a lunge, and it's going to be a pull, kind of a cross between a row and a curl. We'll talk through. Once we get there with our dumbbells, go ahead and join me down on the mat. If this is not right for you, stagger it and let's press, then wrap up. It it in. Whether or not you have the dumbbell or the kettlebell, I'm gonna try with this 18. Yes. But it may be too much for my shoulder, so I'm going to switch it here. Either way, in and out. And feel how your core has to stabilize one side. Unilateral movement, making it hard. Right. And up again. If you want to be staggered, you get a little more leg work, but we got some lunges coming. Breathe. What we're going to do for this one is we're going to stay down, relax, and get that other side just to avoid the up and down. So again, I'll start with my kettlebell. I'll see how I can do it. So you should have felt that all through your core. Legs are stabilizing Again, you can be split, squat, or staggered here, but wrap it in, take it out. Feel that core. If you want more of a challenge, move that leg in. Let's do it. Here we go. I'm gonna try. Right side is a little bit stronger, but right is also where I've had my injury. Feel that here, right? Sneaky core. Yes. And up. I'm gonna switch it here. So reminder. It is always okay to drop down. It's always okay to rise up if you feel like something is too light or too heavy. As long as you're here, you showed up. You're moving. That is all that matters. Yes, team, catch your breath. Join me up top. All right, so medium to light dumbbells. Here is what we've got. Team, I'm gonna go with my 15s. You're gonna do a kickstand deadlift. So it looks like this, but your palms are going to be forward. So medium, maybe not as heavy as you normally would go. Here, you're gonna pull it up, and you're gonna lunge. You're gonna take it down, pull it up. So from here, I want you to think of it like a row, and then you'll feel those biceps kick in. If it feels too heavy, you can just keep them down low. All right, hopefully that makes sense. Palms are forward. Kickstand, deadlift, row, pull, row, and then hinge into it. So you really go one to the next. Here we go. Hinge. And here, here. So it's kind of a cross between your row. You're gonna feel both, right? Everything working together, together. If that doesn't feel right, just take one out. Just do the kickstand and the row. That works, too. Here. Squeeze back and arms. Really pull with those back muscles, but you're gonna feel your arms, too. I know it's tough, but you got it. 3, 2, 1. All right, team, since we're doing these back to back, give yourself a second. How is that metabolic conditioning? I know my heart rate is up there. Same thing. Other side. If you need to drop down in weight, you can. But again, think of it as the hinge, your upper pull, and then you drop into that lunge, and you're holding biceps. So we're never really doing a bicep curl, but the biceps are getting that hold. And then here. All right. A lot of things working. A lot of metabolic conditioning. Let's get that metcon. Let's finish it out strong. We are so close. Here we go, team. Three, two, one. And pull. Hinge it forward row and pull. So think of that pull and then drop into that lunge. Yes, you can. Boom. I know. Yes. Burn again. If you want to, just do the kickstand, deadlift into the row. That works, too. I know. Five seconds. Four, three, two. Oh, my arms are burning. I don't know about yours, but yes. All right, team, shake it out. All right, so one more little core. You can keep it standing, and you can walk it side to side, or you can go into that plank and you can walk it side to side. It's going to look like this. We're gonna walk. Walk. You can also do this on your hands if that feels better, or just hold your plank. But let's get that heart rate up. Moving to the right, moving to the left, whatever that means to you. Three, two, one. Step out, Arms out. Step out. Elbows feel a little better for Me, because my wrists are tired, but I know that's a little lot. You may just want to move your feet, right? Maybe you want to do that little tick tock. You're going like five to seven. But if you can, over, over or all the way up. Yes, you can. I know. Ten second. Three, two, one. Stretch it back. Oh, man. Catch your breath, team. I think we got time for a bonus move. This is it. If you need to be done, you can be done. If you can hang with me for one more bonus move, let's get it done. I get it right, so we're gonna take it in a deep plie squat. We're gonna do a swing. We're gonna do 30 seconds each side. So it's kind of a cross between a plie squat and a hinge. And then we're going to swing the dumbbell up behind the head for triceps. We're going to do 30 seconds to each side, right side and left side. If that's not right for you, just do a plie up and tries. If you don't want to do the swing, take it to a squat. But if you feel comfortable, think of it like this. It's a hinge with that plie. Triceps behind the head. Whatever feels best for you. You can also just finish with a swing. 30 seconds, right? 30 seconds left. This is it, team. Let's get it done. Zip up that core hinge, power it up, steady it at the top. Triceps in three, two, one. Here we go. Behind the head, then take it down, Let it swing. Let your hips go down. But then you hinge with that weight. Take it here, power it up. Steady it at the top. So I'm using that opposite arm. Take it here. Yes, take it here. Five seconds. Swing and try. Switch it to that other side. Get set. Here we go. Swing through the legs. Steady it at the top. Triceps. Swing. Triceps. It's coming behind your head. I really want you to stop it here. So it's kind of like a swing, and then you're locking it out here behind the head. Yes, you can. Arms are burning. I don't know about yours. Three, two, one. And relax. Oh, man. You guys, you did it. Grab some water. Feel that? Feel that metabolic conditioning. Feel that strength? Do you feel your arms, your legs, your core? All of it together. I hope so, because I do. Join me for a cool down. We're gonna keep the cool down pretty short because, you know, I'm always trying to get you in and out. Shake Those arms right here. Bring it up. Take it to the side, huh? Other side and reach. Arms to the back and grab. Take one arm across if you can. Roll the wrist. Don't forget to leave me a comment. Leave me a like, I love hearing from you. I love hearing how you felt in this workout. No repeat. But we got a lot done, right? No repeat of the same exercise. But all of those muscle groups got work, right? They all worked hard. Let's take it right here. Stretch on the inside of the legs again right here. Stretching through your shoulders as well. Right here. One foot forward, hinge to the back. So leave me a comment. Don't forget to subscribe to the YouTube channel if you haven't already. That helps me reach more people. That helps me get it out there where more people can find ways to move. Find ways that feel good for them to show up. Remind them that all we have to do is show up and move. It's not about perfection, it's about consistency. Leave me a comment again because I love to connect with you. And please, if you haven't already, join us over in the Body Fit Athletic Club. Check out all the links in the description below. Make sure you're getting your free calendars. Or join us in the club for all of the extras. Get some more stretching on your own. One big deep breath in and out. You did it. That was your no repeat Metcon with weights workout. Great job, everybody.