Take On This 35 Minute Dumbbell MetCon For A Full Body Burn! - SWEAT 2024 DAY 6

Hey, everybody, I'm Amy from BodyFit by Amy. And this is your full body dumbbell Metcon workout. In this workout, we will get full body strength using your dumbbells in a metabolic conditioning format. So we'll start back to basics for strength. Then we'll add a little intensity for metcon and of course, all of it. I will give you different options to work to your fitness level. Are you ready? Let's do it. Go ahead and start just by moving your body. We're going to get a quick, dynamic warmup. We're going to keep the warm up short so we can keep the workout short. Go ahead and roll through those shoulders right through here, and then take them to the front. Getting everything feeling good, getting the blood flowing, muscles warm, getting your body's core temperature up. Cross those arms in front. Then we can add a little step out with it right through here. Open it up palms to the front on this one. And then let's switch it palms to the back so we open up. Feel the difference right through the back of the arms, through those shoulders. And then let's get some eyes wise and T's so you can start standing. Eyes. Take your arms down. Out for the Y, out for the T. The idea with this is without arching your back, you're working on shoulder mobility, right? So you're aiming not to just get here, but here without going here. You can also add a little hinge eyes. Big stretch out through the back of the legs and that low back. Remember, bend your knees, drive those hips to the back on the hinge wise and ease. And let's get one more. Take it out wide right here. Let's take it flat back down. And then round it all the way up so you're rolling through the spine. Bend the knees. Can do a little squat with that. And then hold those arms here, roll those shoulders and let's take it. Walk those feet in to a squat into a lunge. So you can do a little half squat, little tap back here. Reach those arms up. Or if you want, you can get low with it and really drop it down up to you. Sit low, open up the hip, reach those arms up. Let's get one more. And wherever you are with this, whether you're here or here, I want you to hold it. If you can, drop that hand down, reach that arm up, big stretch here and then rotate through that. You're going to like this workout. We're going to have options for everything. Go ahead and step out of that into that other side again. You're here if you want, drop it all the way down, reach that arm up and then take it here. Little rotation of the spine. And then if you can, take it to that high plank right through here. If that's not right for you, drop to those knees. And we're just going to sit back, child's pose. And your either coming up to that plank or child's pose. Up to all fours. You do you. Here's what we got, team. We are getting it done with a back to basic strength. And then we add a little intensity for the Metcon round. One more right here and then go ahead and walk your hands back slowly. Roll it up. All right, so tap it out and reach. Here is what we've got. 4, 40 seconds of your back to basic strength. So that's going to be something like a lunge, a press, a curl, things that you've done, a squat, things that you know. And then we will follow that immediately. We'll have a little breather to show you what you're doing with 30 seconds of a Metcon round. So we add a little bit of conditioning. So sometimes that just looks like adding on to what you're doing. Sometimes it's adjusting the positioning of the weight or of where you're doing the movement to increase that intensity here. So you're going to feel that conditioning. You'll feel that heart rate get up. You'll feel the difference. Of course, I'm always going to remind you to be where you are today. This is your workout, so you don't have to take it to that metcon run. You can keep it back to basics. If that is better for you, you do you. It's your workout. All right, I'm going to give you options throughout, especially if you're a beginner and you're new to this. Take your time, listen to your body. All right, team, so heavy set of dumbbells to start off with. Have those medium ones close by. We're gonna put right foot forward. We're gonna step back into a reverse lunge. So stepping that left foot back, you're going all the way down. You're bringing it up. If you need to, you can take it to a tap back or adjust how low you get. Then we'll breathe for a second, we'll rock those dumbbells one or two, and we'll up our intensity. But 40 seconds here, stepping back, here we go. So regular lunge, right foot forward again. If it makes sense for you to just do a little tap back. As long as you Keep that front leg doing a little more of the work. You're stepping back, hip distance apart. Train tracks, we call that. Of course, if you want to hinge forward a little bit, you can. We don't want to round that back, but that does help you get low into the motion. Helps you recruit those glutes and hamstrings. You probably feel that. We got 10 seconds, then we got 20 seconds to breathe before we take it to our Metcon round. Three, two, one, breathe. You can set your weights down if you need to. Here's what we got. Now we're going to take it to a racked lunge, same leg. You can rack both weights here and lunge it back. You'll feel the difference in your intensity or one dumbbell. So go ahead and rack them up. Same motion with the lower body, but different position. Here we go. So just by changing the position of those weights, you feel that intensity in your heart rate, right? If it starts to feel like too much, for sure, drop them down or take it to one. But if you can, you're gonna feel. Feel what that does. Everything works a little harder. Our stabilizing muscles and our core work a little harder. Our heart rate gets up. Our arms are working for three, two, one. Set those down. Breathe for a second. We're gonna take it. There's that heart rate, right? We're gonna take it to a standing rotating press. My elbows are in. I've got two dumbbells. I'm doing this. I'm rotating between my knees and my hips, so you can go with a little bit lighter. That's what I'm going to do with my tens. Or you can take one heavy dumbbell between the two. Go ahead and grab those weights, whichever you're using. Bend your knees to do it. We'll get the other lunge in a second. Take it here. Here we go. Press and rotate. So I know we just had those weights here, right? That's intentional. To keep the shoulders working hard. Now as you we rotate. I'm not arching my back here. I'm keeping that core engaged. I'm rotating knees and hips to get the core involved. All right. Most of our upper body today is going to engage your core as well. Take it here and here. Five seconds. Breathe. Three, two, one. If you need to set them down, here's what we got, team. We're gonna add a squat to that. You know that's going to add the intensity. You know that's going to get your heart rate up. Drop it low in the squat. Press and rotate. You can either alternate right and left or one dumbbell press and rotate. Whatever you're doing, grab those weights. 30 seconds. Here we go. Hand up, take it down and up. Yes, you can breathe. So what's nice about this is that if you notice, we're getting breathers. And after our metcon round, we're getting a longer break, right? That's because that is our hit round, our higher intensity interval. So we want that recovery time. That's part of the why it works. Last one. Who breathe. Set those weights down so right here, that's where we get that recovery one. So our muscles are fresh. We get a few extra seconds to get set up for that lunge, but also so that heart rate comes down just enough, we go in with energy. All right, same thing over here. We got our regular lunge breathe. We got our 30 seconds, racked lunge. Grab those weights. Even though it's more time, it doesn't really feel like it. Right, three, two, reverse lunge. 40 seconds. Right through here. Shoulders back, stepping back, hip distance apart. Not letting our background, especially as we're feeling a little tired as we get through this circuit. Remember, if you need to, you can tap back just right here, right? Take it here. Drive it up and up. 10 seconds. And breathe. 3, 2, 1. If you need a break from your hands, go for it. Otherwise, remember, we can do one dumbbell racked. We can do two dumbbells racked, or you can just keep it regular, exactly what you just did. Let's get it done for 30 seconds. In 3, 2, 1. Feel the difference? You don't have to go faster to get that heart rate up, right? All we need to do is change the position of our weights. Arms are working, core is working. Breathe. And then those legs are working hard as well. Feel that heart rate. The metabolic conditioning also comes from the fact that we're doing these back to back. Right, last one. And relax. Set those weights down. The consecutive one exercise, then the metcon version. That also keeps that heart rate up. All right, team, so one or two medium dumbbells again in this position. Now we're gonna get some core side to side. 40 seconds. Feel easy in the beginning, but then you're gonna feel it. I'm gonna go with my two lighter ones. You can go one heavy up to you. Three, two, one. Right here. So again, the idea is our core is working. And as I cross, right, that's where my core muscles are getting engaged. My arms are staying working here. I don't have to lift to have them Feeling it, because we've had that positioning through a lot of exercises in this circuit. But rotate. Zip it up. We got 10 seconds, and then guess what? For our Metcon, we're taking it to the mat. 3, 2, 1. Set those weights down carefully. Here is what we got, team. You can keep it standing and take your metcon here, or join me on the mat for a good old mountain climber, a little cross mountain climber in that high plank position. You can tap it in or you can run it in. We got 30 seconds only. Here we go. Either way. Remember, you don't have to go super fast to feel it. Drive those knees across, stay lifted in the center. Trying not to be here, right? And not to be dropping down here. Right here. Yes, team, 10 seconds. Cross those knees. Get that core engaged. Whether you're standing or on the mat. We've got three, two, one. Stretch it back. So wherever you are, get a nice, good stretch. Stretch those shoulders. Yes, team, bring it up right here. All right, so catch your breath. Last thing of this circuit, we're gonna do a deadlift, and then we're gonna do a ski or swing. So I'm gonna go with my heavier weights. We got 40 seconds of a deadlift. We breathe, then we get set up for our skier swing. Let's do it. So bend your knees to do it. Shoulders back, core engage. Hinge it right here. So remember that hinge shutting the car door with your booty. Angela from the Body Fit Athletic Club gave me that cue. I love it. Shoulders packed, meaning we're keeping them tight. Not up here, but not here. Right. Packed. Squeeze those armpits, painting the front of your legs with the weights. Now, of course, this is our back to basics, but our deadlift is an extremely effective exercise. Super functional. So you can keep it here for our second round, or we can get that swing and relax. All right, team, so I want you to watch me here. Two options. You can set your weights down. 30 seconds of either a skier swing just like that, or one dumbbell in the center just like that. Or you can take it to your version of a deadlift. Or swing. 30 seconds. I'm gonna go skier driving up through the hips hinge to start it. Swing it up, lock it out, let it drop. Here we go. 3, 2, 1, power. Let it drop. If you've never done a swing before, just keep the deadlift. That works, too. Both are a hinge pattern, but when we swing, we drive those hips up, right? It's not a squat, it's not a race, right Here. It's a hinge power. I know. I feel it, too. Something about the skier swing challenging in a different way. Three, two, one. Swing. And relax. Oh, man. You guys set those weights down. Let's get some water. Why not? Team. I know. I feel it, too. There is that metabolic conditioning. Cheers, y'. All, Grab that water. I know. Sometimes we're really feeling it. I know I am. Don't worry about where your heart rate is. Worry about how you feel and take this rest. Remember, recovery is part of the process. That's why hit metcon. All these formats are really effective. All right, maybe back over here. Okay, team. So circuit two. You can shake it out. Whatever you need to do. Got a few more seconds to breathe. Same idea. Did I mention this is. No repeat. Once we're done with it, we're done with it. We're gonna take it to a plie squat. So toes out, sitting low. I'm gonna have my weight. Heavy weights right here. You can also have one heavy dumbbell in the center. When we get to our Met Gun version, we're gonna drop it down and either do a little power lift or drop little baby jump. All right, if you don't want to get that low, just do a regular plie. All right, Grab those weights. Bend your knees to get them. Let's get set. 40 seconds, regular plie squat. Here we go. So really take your time with this motion. I know we just work the lower body with that swing, but arms can relax wherever you're holding those weights. Just have good posture, but really drive up through the legs, inner thighs, glutes connecting to that pelvic floor. Deep core, all of it. We got about 10 seconds. Breathe. Yes, you can. Last. Last one. And relax. All right, team, you can set those weights down if you need to, but watch me here. Here are your options. You can do exactly what we just did if you are able. We're gonna drop those weights all the way down and either power up on the toes and then pick them back up or drop them down. Little baby jump and pick them back up. Are you ready? All right, in three, two, one. Set them down, power up, drive up. So you can tell what's happening is that we're also working in a little bit of a hinge pattern, right? So you really feel those glutes and hamstrings right here, right? You drop them down, power up. Then it's a hinge out of that squat. Remember, you can also just go here and up. Keep. Keep it going. 5, 4, 3, 2, 1. Set those down. Yes, team. Little leg burn. All right, regular bicep curl. As that heart rate comes down, you can stagger, you can be parallel. We're coming up, we're coming down. If you need to alternate, you can. Then we'll add a little side lunge to it. But let's grab these weights here. If you got heavy, alternate if you're able. Let's put them together. Here we go. Now, coming off of that jump, my heart rate is up, so I'm really going to pay attention to my breath. Right, exhale on the exertion. Right through here. If you start to feel like you're getting into that back, stagger your positioning, you can still stack your corner core right here. Yes, team, 10 seconds, breathe. Five, four, three, two, one. All right, team, so watch me here. We're going to split this up. We're actually going to do 40 seconds on the right, 40 seconds on the left. Left. We've got a side lunge into a curl, so we're getting double, but you can do it side lunge, step it up and curl. So all on your right side. Then we breathe. Then all on that left side. Sorry, 30 seconds each. Sorry about that. All right, let's get it done. This is our 32nd round. Metcon round, 30 seconds right to curl. And then immediately into that. 30 seconds left in 3, 2, 1. Now, what was I thinking? This is not a 42nd round. You can keep it just your curl or just your side lunge. Right. Kind of like we did where we. If you notice we're starting big with those big muscles in our lower body, then we're taking an upper and adding on a lower. Then we're taking an upper and adding on a core. Maybe you figured me out by now, but that's what we're doing at least for here. Breathe. Here we go. Other side. 30 seconds, side lunge. If you want to switch it to that hammer curl, you can sit deep, shift the weight, power it up, take it low. You do not have to rush this. The Metcon will come, your heart rate will get up. Unless you got super light weights, and then it's time to think about going heavier. Right, shift your weight up five seconds and breathe. Three, two, one. Relax. Set those down. All right, team, back to the heavies, if you can. We're keeping with that upper body pull. We're taking it to a row. We're going to wrap that core. We're going to go here. We're going to do 40 seconds row here. Then our Metcon is taking it to a plank. So you're doing the plank row. That's not right for you. You just keep it up top. Go ahead and grab those weights, bend your knees to get them. We're going to set up in that hinge row position. Shoulders back, core engaged. Hinge it here. We're going to pull the weights towards your hips. 3, 2, 1. 40 seconds. Cuing the hips so we keep it out of that upper back. Even though our upper back and shoulders are also working, what we don't want to do is have it all be here, right? We want to relax them down, and when we pull towards our hips and pull more back, we're going to get more of those back muscles, all right? So keep that in mind. You got 15 seconds. And breathe. Flat back core engaged. Right through here. Yes. Five, four, three, two, one. All right, team, so two dumbbells or one down to the mat again. If you want to keep your 30 seconds up top, you can. You can alternate. Or if you want to join me here, we got 30 seconds alternating your row. Or you may prefer to be right here. That works, too. You, you do you. 30. Here we go. Same idea, pulling towards your hip. If you're feeling too unsteady, take your feet a little wider. I promise you're still going to feel your core, but you'll feel like you have a little bit of more stability. Right, you got this, team. Over halfway there. 10 seconds. Starts to bother your hands. Take one dumbbell in the middle right here. 5, 4, 3, 2, 1. There's that heart rate, right? All right, team, keep it moving. How about one more swing? All right, I promised you, no repeat. So if you did the skier last time, I want you to do the center swing or try it either way. All right, we got 30 seconds of a swing. I'm gonna go one heavy dumbbell in the center. And of course, course, if you got a kettle bell at home, you want to use it, that works, too. But let's close out the circuit with our favorite metcon power move of all, the swing. If you'd rather just keep a deadlift, that works, too. All right, team, try to do whatever you didn't do the last time. Otherwise, keep what feels best for you. Three, two, one, swing. Let it drop. Remember, at the swing, you're locking it out at the top, then letting it drop as you get down, right? Yes, you can drive it up. Let it drop. Five seconds to go. Nice and strong. Three, two, one. And relax, team. All right, set that down. Shake it out. Heart rate should be up Grab a sip of water. Cheers, y'. All. We are at the end of this workout. Last quick circuit, and guess what? It's all down on the bat. Let's do it, team. All right, so you're on the mat. First thing that we're going to do. Lower body, then add some core. Upper body, add some core, then straight up core. All right, so if you thought that we didn't get enough core, don't worry. It's coming. Meet me down on the mat. First thing that we're going to do is a bridge. You can do it with or without weights. I'm gonna have my weights here. We're gonna rest those weights here. Go up and out. You'd rather just keep it body weight. That works, too. Then to get our metcon, we're gonna flip it over into a plank position and just a. A little leg lift for our glutes. All right, so lower body, then metcon, adding some core. Starting down on the mat. We're taking it right here. Core engaged in 3, 2, 1. 40 seconds. Up and out and down. Breathe. I actually meant to have my mini band out here, so feel free to add that if you want or if you're having trouble with those heavy weights. I know you can always switch it to just one up and out. So lots of glutes and hamstrings. I know. Again, that's hard right after that swing, but let's do it. Squeeze. Five seconds. Glue. Glutes are feeling it. Three, two, one. And relax. All right, team, so turn it over into a plank position. If you're not ready for the whole plank, you're just going to do one leg lift at a time here to here. So getting the glutes, but getting that core. Otherwise, meet me in the plank here. We got 30 seconds of a little lift and lift. What it's not is this. Right, core is engaged. Let's do it. Here we go. 30 seconds. Squeeze in the glutes. Right, glutes. Quads are nice and tight. Core is lifted, so that means we're not too far up, we're not dropping down. Everything is in tight. Zip up the core. Lift up on that pelvic floor. Button up that rib cage. Yes, you can. You got five seconds. Feel that metcon, right? Even though we're not moving fast, heart rate's getting up. 3, 2, 1. Relax. Meet me back down on your back. All right, team, we're taking it to a close grip. Press into triceps, so watch what that looks like. I want you to watch me here we got 40 seconds. Then to add the core. We'll flip it over into a plank. Press up, down, up, down. So I know these are looking a little different than each other, but I promise, same set of muscles, but we're adding cardio and core. So watch me here. Elbows in, up. And then if you want triceps, bring it down. Now, if that's not right for you, you can just do your regular close grip press, or you can take it to a regular press. Totally up to you, but join me down on the mat. I want you to get that core in position. So tuck the pelvis. Everything pulled in, weights by your side. 3, 2, 1. Up. And tries up. Elbows down. Now, I have one shoulder that really bothers me, so I have to be. I take it a little wider on this right side, but if you can pull those elbows right in close by your side, you're gonna feel how that gets. Yes, chest and shoulders, but a whole lot of triceps. Right up. And here we go. Up, take it down. Boom. And here. Yes. Five seconds. Four, three, two, and relax. Big stretch. Yes, team. All right, you can keep just that. But if you want to add some core, you want to add a little upper push, but from our core position. Down, down, up, up. You know that's going to get your heart pumping. You know you're going to get the cardio. So join me here. Wrap that core, push through that upper body. We are Almost there, team. 30 seconds. 3, 2, 1. Down, down, up, up. And then alternate your lead arm. So core is engaged. We've got left, right, left, right, right, left, right, left. Of course, if you need to, you can be on your knees here or on your knees here. That works, too. Totally up to you, team. Boom. Yes, you can. Ah. 3, 2, 1. And relax. Stretch it back. Yes, team. One more thing from here, all right, we're just gonna get a little scissors, all right, so we can stretch out those hamstrings, Stretch out those arms. If you'd rather just be here, you can just be here. But if you can lift those shoulders. We have 40 seconds. Then we will add some core and some metcon to that. Wrap everything in. Tuck that pelvis if you can. Feet up. Three, two, one. Here we go. Stretch those arms out so you get lots of core. You get a big stretch for that upper body, chest and shoulders. And as you pull that leg in, what are we getting? Hamstring stretch. After all those swings, our bridge. I know. Breathe. Hand up here. Yes, team, ten seconds. So close. Three, two, and one. Oh, strong Core. All right, team, everybody up on onto your feet for this one. Yes. We're keeping the core working, but we're adding a little heart rate. Here is what we've got. Arms out. It's that little toy soldier kick. If you're feeling fancy. Squat and kick. Seems simple, Seems like a stretch. Let's just keep that in our brains. We're stretching, we're stretching, but let's get that heart rate up. We got 30 seconds. Hands can be here to again get that stretch in 3, 2, 1. Just your stretch right here. You don't have to actually touch your toes or here. I promise you're still going to get that core. You're going to get that heart rate up. Yes, you can breathe. Yes. Ten seconds right here. Three, two, one. And relax. Oh, my goodness, y'. All. Yes. That was a lot. But you know what? I think we still got time for a bonus move. How about it? Here's what we got, team. We're gonna take 30 seconds and 30 seconds, and we're doing a little bonus move from our first circuit, little bonus move from our second circuit, all right? So think of those things that we did. I want you to go medium dumbbells on both. Here's what we got. We're gonna rack it, we're gonna lunge, we're gonna lunge, then we're gonna squat, rotational, press. Squat, rotational, press. So your first two moves, all right, we got 30 seconds of that, and then I'm going to give you a second to breathe, and we'll take it to our second. So don't worry, you're going to like it. All right, team, 30 seconds. Circuit one, bonus move. Rack them. Lunge it twice. Squat, rotational, press twice. Here we go. 30 lunge, rack, lunge, or tap back. Squat, rotational, press. Squat, rotational, press. Strong. You don't have to rush it. I know bonus moves. Squat, rotational, press. Squat, rotational, press. Lunge it. Yes, you can. And here, last one. Boom. Give yourself a breath. Breather. This is really it, team. Here is what we've got. We got that plie touchdown, but here's what we're gonna add. Plie curl, touch it down. Then we're gonna pop it back. Double row, double row, all the way up. All right? Plie curl, drop your weights, and then you got a team. So again, think of this as a bonus from your circuit 2. 30 seconds, then we're done in 3, 2, 1. Deep. Plie curl at the bottom. Walk it back or pop it back. You're gonna do the row. If you don't want to go all the way down to the mat. Pop it up or walk it in all the way up. If you don't want to go to the mat, just do your row from here. You can be here. Row, row and up. I actually think that's harder on your legs. Down, curl, pop it back and up. That's our time. But let's get one more. Why not? Curl, pop it back. Row, row, in and up. Yes, team. You did it. Set them down. I know. Shake it out. Breathe. Grab that water if you need it. I know we felt like we didn't really get a whole lot of water breaks, but that's okay. Feel that in your body. We're going to keep this cool down pretty short, so take your time. Make sure you add a few extra stretches if you can. Take it up to here. Over to one side now. I feel that heart rate. Do you feel that metabolic conditioning, as I always tell you, you know, we get our cardio days to take a break from weights, to clear our heads, to get that adrenaline and all that energy that we love from cardio. We have our active recovery days, but there is no reason why we can't get it all in. And metabolic conditioning is a way to do that. We want to challenge our systems. We want to challenge our muscles to get some stronger. We want to challenge our heart and lungs to get stronger. Right? So we can do that in a lot of different ways. And as you notice, aside from a few things like that paa drop down, we weren't really jumping or running. We were keeping your heart rate up by adding things with your weights. Right? So you do not have to jump or run to get hit. You can get it done. Walk it in, team. Roll those shoulders to the back. Reach those arms. Make sure you check out all the links in the description below. Leave me a comment. Leave me a like, let me know how you're feeling after this. Do you like this format? Should we do more of this? I love to hear from you. And again, please get some stretching on your own. Subscribe to my YouTube channel. Spread the body fit love tell others and of course, join us in the Bodyfit Athletic Club. Let's get one big deeper breath in. Right through here and out. You did it. That was your full body metcon workout. Great job, everybody.