Total Body MRT with Weights Workout: At home metabolic resistance training workout (ENERGIZE DAY 16)

Hey everybody, I'm Amy from BodyFit by Amy. And this is your total body MRT with weights workout. MRT means metabolic resistance training. So all that means is that we're going to be getting strength moves using your weights and we're also going to get that good metabolic burn along with that good muscle burn. So we'll be keeping your heart rate up with your strength training moves using our kettlebell and a set of dumbbells. If you have both, use them. Otherwise just use what you've got. Of course, I'm going to give you lots of options to work to your level. Are you ready? Let's do it. Go ahead and just start moving your body. We're going to get a quick little warm up. I want you just to go ahead and march or jog, whatever feels good for you. Rolling the shoulders. So pretty much this is a no jumping, low impact workout, but we will get that high intensity through the way we're moving with our strength training. Pretty much all of or most of my workouts would qualify as metabolic resistance training. But we are getting really specific about it today and making sure that we're keeping your heart rate up and moving in a way that gets that good metabolic burn. So we're here. Opening up through the shoulders. This warm up is going to be pretty short, so make sure if you need more of a warm up, get it on your own. We're going to focus on getting the blood flowing, getting our body's core temperature up and ready to move, and of course getting those movement patterns that we'll be doing in the workout. So some good mobility, activation movement before we get into those moves using the weights. So again, our first circuit is going to be using a kettlebell. If you don't have a kettlebell, you can use a dumbbell or a set of dumbbells. Let's take it up right here. We're gonna go I, Y and T right here. Shoulder mobility, open out wide. You can keep it just right here or you can add a little hinge with it if you want to get that back stretch as well as that shoulder mobility. First circuit using the kettlebell, we have several moves we'll go through, then we will repeat them, but everything will be a little bit different. We'll combine some things to get a little more higher heart rate. Your first round is 40 seconds of work. When we go to round two, we're we're taking it to 50 seconds of work. So more time, less rest. That's one way that we get that good metabolic Training right through here. Let's just take it flat, back down and then round it up. So moving through the back. Right through here? Yes, all the way. And hold it down here. Roll those shoulders side to side. So our second circuit, we will the same idea, using a set of dumbbells, a series of exercises. Second time through, we'll put some things together. We'll add on just a bit. You can always keep it back to basics if you want to really keep the heart rate up. So let's take it to a squat and a lunge. So I want you to sit low and then you can either just tap it back or you can get low in that lunge. Up to you. What do you need? To get the hip open and that blood flowing through those big muscles in our legs. You can reach up to get a little more mobility. Right through here. One more. Can you hold it here? So either hold it here or drop that hand down, reach it up. You can even get a little twist as you drop. Excuse me, that knee. Step it up and out of that. Same thing. Other side. So down in the lunge, whatever you need, you can keep it here or drop it down, reach it up, reach through. World's greatest stretch. We call this a little rotation through the spine. And if you can, let's walk it back to that high plank. If that's not right for you, you can drop to the knees, but we're going to take it here. Just a little forward and back. Feel that core firing up and getting ready to move. If you want, you can do a little rotate to the side. You can drop that knee if you need to right here. Or stay up top again. Movement warming up through the back, through the spine and through the core. Go ahead and walk those hands back slowly. Round it up. All right, team, so right here, two circuits, two rounds each. 40 seconds of work, followed by 20 seconds of rest. In round one, 50 seconds of work. So, yes, it's long. Followed by 10 seconds of rest. Round two, I think it's going to move quickly because it's just those two circuits and. And the second one ends up being a little bit shorter because we're putting some things together. Let's take those knees up right through here. Ending our warm up with a little bit of cardio to get us going. And then we're starting with just your regular lunge. Don't worry, I'm gonna give you some options. Right through here. Little hamstrings to the back. All right, team, so. So go ahead and grab one heavy kettle bell. Again, if you don't have a kettlebell, you can take it to a dumbbell or two. So we're going to reverse into this lunge or stationary lunge. So you have an option to take it here or to step into it. Go ahead and get set. Core engage. You're going to step out on those train tracks so hip distance apart, making sure that the weight doesn't pull you. That's where core comes into play. We're gonna lunge it in 3, 2, 1. 40 seconds. So if you have a heavy kettlebell or heavy dumbbell, you're gonna feel, especially if you're only on one side, it's gonna pull you to that side. So your goal is to use your core to stay upright. Right. Instead of dropping it down here, use your core, but also use that front leg right here. Heart rate should already be getting up. I know mine is. If that's not right for you, you can also use the kettlebell in that rack position. That's actually a little tougher, a little more upper, but up to you. As I always say, be where you are today. This is your workout. You do you relax. Set that kettlebell down. Same thing on the other side. Are we already feeling that MRT? I know I am. We're gonna step back 40 seconds. Reverse lunge if you got it. Otherwise, stationary or a lunge that feels good for you. You can also just keep. Keep it with that. Tap back in three. In two. Core zipped, step it back. Sometimes it's helpful to have this hand out for a little bit of balance. That also keeps you from pulling this way. Right. Zip down. Push through that front heel. Counterbalancing the weight makes our core work pretty hard to stabilize. Allows us to sometimes go a little bit heavier when we're just holding for with one hand. Gives us somewhere to go when the weight is low. Right. Actually going towards the ground. You can actually get it down and touch it. Great. But you don't have to. Again, you can also be in that rack position that's better for you. Three, two, one. And relax. All right, team, so with your kettlebell, I'm gonna switch out to something a little more medium. We've got a curl and a press. So curl, press, upper body only. Core engaged. If you need to stagger to keep from arching that back, but zip up that core. Shoulders back, curl and press. Up, up, down, and down. Now, I'm holding up at the horns, but you, of course, can flip it. Maybe this is better for your kettlebell. Maybe this is more challenging up to you pick what's best for you. They definitely feel different to me, which is nice. As you can probably guess, when we get back into it, we're going to put some things together. Not guess I told you, right. But you could probably guess what that might be. 3, 2, 1. All right, we're gonna keep that heart pumping. We're going to an alternating transverse squat. So transverse squat is just your plie squat, toes out. I'm gonna drop low with my kettlebell and bring it here. Drop low, bring it up. We're gonna alternate on this one. You can also keep it racked or keep it body weight. But shoulders back, core, engage. Stepping out on the diagonal. Let's do it. If the diagonal feels strange for you, and maybe it does, because we're opening up our hips, we're moving in what we call the transverse plane, which is good for us. But if that feels weird, you can step out into a plie squat. Toes out. Or you can keep it stationary. Plie squat. Just like this, right? Getting low, drive up through the heel. So both legs are working, but really push through that front leg to move back forward, opening up the hips. And here. Diagonal. Last one. And breathe. All right, team. So good old windmill. We're actually gonna split our time. We're going 20 seconds each side. You can keep it low, hand up. It's a hinge pattern here. Or if it feels good for you, rack that kettlebell, take it up. You do what's best for you. It's a hinge oblique, so it's a core exercise. Take it down 20 seconds. Only core exercise, but we are also getting shoulder stability. We're getting lower body because we got that hinge going down the front of the leg. Right? Spot the bell looking up at the top. We won't get very many, and that's okay. Stabilization. Switch it up right here. So find that other side right here. 20 seconds down and up. Zip that core. It's quick. I know. Isolating the core. And breathe. Three, two, and one. All right, team, so put your kettlebell right in the center. We're gonna take it here. We're gonna go kettlebell taps. So just here to here, so you're in that high plank or low plank, whatever is good for you. Here we go. Tap and tap. If that's not right for you, take it to the knees. Or you can just take it to a standing knee raise. But we're here a little bit of side to side, but trying to keep the hips square. So really tighten out in those legs and in the glutes core is engaged side to side right through here. I know. Feel that core burn, because guess what, team? Then we're taking it back to the top. We're putting some things together, and we're getting more time, less rest. It's gonna be over before you know it. We got five, four, three, two, and one. Stretch it out. All right, team up onto your feet. Quick sip if you need it. Here's what we got. Quick little overview. While you catch your breath, we're putting the lunge and the curl together. So it's going to look like this. You can either step into it, curl it up. So it's a gunslinger curl if you got it here to go, or two hands, lunge and curl if you want to keep it stationary. Or keep it just little bit a to tap back. That works as well. We're going right and left. Then we're gonna get plain old windmills again to give our heart rates a little break. Zip of the core. Shoulders back. Here we go. 50 seconds this time. Catch at the top. Looks like this. Down and up. Yes, you can. Low to high. So a little bit of that slinger curl again, you have options. You can keep that lower hand on and curl it here, or take two hands on either side of the horn. You're gonna feel the difference on that side of the core. Right core is working hard because of the weight distribution pulling you to the side. Keep it going. A little bit of power in that gunslinger core. Nice and tight at the top. Drive out of that front leg. We're gonna get both sides. So just getting a little unilateral training, right? One leg, opposite arm. Three, two, one. Ten seconds to breathe. If you need more of a breather, take it. But if you can, we're going to jump right in to keep that heart pumping. Lunge and curl. Other side. Here we go. Take it back. Gunslinger curl, low drive out. So power from comes from your core and driving out of that front foot. And here, right here, down and up. Remember, you can also have this hand here if this is a better option, or two hands here. That's really gonna throw your balance, right? Little cross curl. Whatever you need for where you are today. Really feel that heart rate, maybe you do, too. Remember, you can always keep it back to basic. Maybe you're just doing the lunge. Up to you. 10 seconds. Hand up. Yes. 3, 2, 1. Catch your breath. All right, team, we're going into that windmill. 25 seconds each. This time, we're moving it up in our pattern so we get A little bit of time to breathe, but we got 25 to 80. Take it down and up, or take it with the high windmill. You do what's best for you, right? In three, two, down. 25 seconds. Right through here. It's a hinge right down the front of the leg. Slow movement. Now we move this up in our circuit so we have a little bit of breathe time, even though, because we're still working, our heart rate should stay up. But what we're getting, last one, bring it in. Is a little extra time. It's something a little slower. Arms and legs get a little bit of a break. Let's take it up. Here we go. Then we're going to take it to that transfer squat with the press. Let me give you a couple of options for that. And here, right here, look up. Spot the bell. Yes, you can. Last one. And relax. All right, team, so transverse squat. It can look like this here. Down and up. We're actually going to go 50 seconds, right? 50 seconds left. Or if you're really feeling it, take it here. Press one side. If you've got that strength, you've got the right kettlebell for that. Go for that. Otherwise, right here. Here we go. Take it down, press it up. So, same idea as our lunge, right? We're getting upper and lower together, but we're getting power through this front leg and power up with our upper body. So use the power, push through here, get low, press high. If you're really feeling fancy and you want to take it clean, press. But it's quick, so that's an option. Maybe just keep it here. Push out of it. Yes, team, five seconds, then we get that. Other side. Last one. And breathe. Breathe. All right, team, catch your breath. Same thing. Other side. Here we go. Transverse. Other side, same press. Straight up, down and up. Boom. Elbows in. Low to high. I know those arms are getting tired, so really use that squat to get the power. Get low, give yourself a second power. Right. Legs are probably getting tired too, I hope. Right through here. And down and up. 15 seconds. There's that heart rate, right? Boom. 5, 4, 3, 2, and 1. Kettlebell down. Last move, team. Then we get a quick breather. Let's take it down. We got our little taps. If you want to add a little plank jack, you can. So we can go tap, tap and jack, or just keep your taps, elbows, or up. Catch your breath on your knees if you need it. Here we go. Tap, tap and jack. If you need to modify knees, tap it back, tap it back, or regular jacks. Up top. Low impact or high? Tap, tap, and out. I know. Reach for it. I gotta readjust on this mat right here. Tap, tap, and back. And so I'm giving you the option. I feel a little more cool when I'm down on my elbows, so I wanted to be here, but maybe it feels better for you to be up top. As long as you have good form, that's all that matters. As long as you're not here or letting your hips drop here, strong, solid plank is all we need. Breathe, reach, reach, and out. Last three, two. Burn that core. Ah. Catch your breath, team. Because this workout is quick and we're doing two circuits, feels like we don't have a ton of core. So what we do get, we do get core, but what we do get, we're really gonna make it burn. All right, team, catch your breath. Because it's a weights workout, we're gonna go into a kettlebell swing. We're gonna start with a deadlift. So one kettlebell or one heavy dumbbell or two dumbbells for a skier swing, Whatever is best for you. Let's start with a deadlift, and then we'll take it to a swing. If you've never done a swing before, make sure you check out my how to Do a Swing video. But you feel free to keep it with the deadlift. Otherwise, we're going to power it up using the back of our body. Let it drop. All right, starting with the deadlift, wrap that core. Shoulders back. Hinge. Bring it up. So join me here. Hinge it back. So this is just so you get a feel for that hinge motion, right? Drive the hips back. Soft bend in the knees. What it's not is just leaning forward, right? Hips go to the back and up. Soft bend in the knees, connect with the glutes and the hamstrings at the top. And also that core lift up on that pelvic floor. Last one. All right. Weight or kettlebell right in the center. Same idea, except we're gonna power it up, lock it out, let it drop, power it up, let it drop. It's not a squat and a raise. Your arms are not doing the work, but they're getting the work. Swing or deadlift? Join me here in three, two, one. Let it drop. Drive it up. Lock out at the top. And at the top means just about chest level or below. It does not have to be super high. And the heavier that weight is, which is we can usually go pretty heavy on the swing, the easier it's going to be to keep that Good form. So I don't want you to overdo it. But if it's feeling like you want to lift with your arms or you're getting that kettlebell too high, might be time to go a little heavier. We got five, four, three, two, one. And relax. Stretch it out right here. Quick sip of water, team. I know. Went by quick, but felt long. But don't worry, we're gonna get it done. Shake everything out. We're gonna grab those dumbbells. All right, we're starting with your basic squat. If you want, you can go two dumbbells here. It's going to be a rack squat. Then we're taking it to a curtsy with a twist for core. So you can go one heavy dumbbell or two medium. I'm gonna go with two medium, medium. Then we got some rows where we're going to rotate our grip. Then we gotta press and a tap and maybe even another little plank. So medium weights for two or heavy. Whatever you got. We're starting with just our regular squat rack squat. You can take them here, you can take them here. But we're sitting low. Zip up that core. Sit in the chair. 3, 2, 1. 40 seconds. So I want you to use this. This is your true back to basics round. So good form. You can rest them right up on the shoulders. Sometimes that really helps me. When we rack them, you can tell you feel that heart rate a little bit more. So if you need to take them down right here or if you need to switch to one weight, one weight right here is also totally fine. Right? All right, keep it going. Racked or low. One weight or two. 10 seconds. Sitting low, trying to get parallel lower than those knees. Zip up the core. 3, 2, 1. All right, this one. Our upper body is going to work, but we're gonna keep that lower body. If you'd rather just take it to a curtsy lunge with your weights low, you can. Or two dumbbells, curtsy twist, and here. So it's a little bit of a half circle twist. So we get upper body, we get lower body. Feel free to just tap it back or regular lunge if you want. Let's do it. Curtsy and twist. So for me, I find it's a little easier if I make it one fluid motion. But maybe that's not where you are today. Maybe for you, you want to get low. Twist, bring it up, bring it up. They're both equally challenging in different ways. Again, you can always switch to one weight. Maybe this is a better option for you. I still Want you to get low on the curtsy, push out of that hip. Glutes and hamstrings. And again, little half circle with our arms so we get upper body working as well. Three, two, one. All right, team, now we got a deadlift. So just like you just did with your swing, regular deadlift. Two heavy weights if you got them. I'm gonna grab my 15s, just like we did. Shoulders back. Your weights are here. Paint the front of your legs with those weights or shave your legs. Whatever cue you resonate with. Shoulders back hinge. Deadlift right here. And bring it up. If you're someone who feels like you always feel your lower back, I want you to really check your form. Are you driving your hips back or are you just bending forward? Are your weights getting away from your body out here or you actually staying really close to the front of the legs? If you're still feeling your lower back, bring those weights to the side. That's always an option too. Remember, it's not a squat, It's a hinge. 10 seconds. Shoulders back. Step up the core. 3, 4, 2, 1. And relax. Hang on to those heavies if you can. We're gonna go do. We're gonna take a row, but we're gonna go one in. Then reverse grip here. It's not a curl, it's a row. Palms go in. Rotate to the front. Palms go to the front. But you're still pulling those elbows up. Regular row in 3, 2. Hinge. Here we go. Turn them here. Squeeze. Turn them in. Up and out. Yes, you can. Up. Nice flat back. What do I mean by that? Not rounding here. If you're feeling that, bend the knees a little bit more. Bring the weights close to the rib cage, to the hip bones. Soften the knees. Stagger is also a way, if you feel like you need a little more space. Bring it up. Five, four, three, two, one. Yes. Team, down onto your back. Back to those medium. I want everybody to watch me first. We're gonna take it to what I call a circle press. So weights are close. You're gonna press, then you're gonna go over your head. It's kind of like a cross. Cross between a pullover, weights close together up in a circle over your head, in a circle back down. So it is a press on the way up. Give yourself a second to get into that space. Press on the way up, and then a pullover so we get chest tries. And upper back core is engaged. Weights close together. You can always switch to one weight if that's better for you in 3, 2, 1, circle. Press it up and over, then pull it up and take it down. Feel how you're getting that close press. Right. So we're getting back of our arms with triceps. We're getting chest and shoulders and then the pullover again. It's a little bit of a cross between a pullover for upper back and shoulders and triceps right through here. If you need to, you can elevate or be up on that bridge, but keep that core engaged. Yes, yes. You got a team after this. Arms and legs gonna break. We're just gonna focus on the core. We got five circle press. Four, three, two, one. Weights down by your side. All we want. Guys, we're gonna call it a. We're gonna call it a tempo toe tap. So we're going to take it a little toe tap right here, but nice and slow. So tempo toe tap. Wrap your core. Here we go. Tap, slow tap. You can start alternating, and then if it feels good for you, take it down for two. Up for two. Wrap it in. Down for two. We're keeping our upper body relaxed so you can even take those arms out. Maybe that helps give you that chest and shoulder stretch. I really want you to focus on the core, because guess what? Then we're up on our feet. We're getting it all done again, but faster. Putting some things together, making it fine. Right, and here, tempo, tap. And up. Yes. Boom. Three, two, one. All right, team up on two, your feet. So keep everything close by. Your first. We're putting that squat and that curtsy together. So watch me here. You're gonna sit low in your squat. You're gonna curtsy and twist. Sit low in your squat. So we're getting that half circle with our upper body. We're squatting low, and then we're taking it in the curtsy. So we get lots of lower upper, lots of core. Let's get it done. Here we go. Squat, low, curtsy twist. You do not have to go fast. That heart rate is going to get up no matter what you do. Watch those weights. I'm gonna take it to the other side. Take it down. Squat and curtsy twist. Starts to feel like too much. Switch to one dumbbell or do one or the other. Just the squat. Just the curtsy twist. Get low and twist. Home stretch, team. Let's make it good and breathe those weights and then twist. I know. Five, four, three, two, one. Set them down. All right, team, we're gonna switch out our. Our regular deadlift to a kickstand. Deadlift so it looks like this. Kickstand. Regular row. Then we'll switch. Other side. Kickstand. Flip our grip. Reverse grip. Row. Let's go ahead. Grab those heavy weights if you got it. Kickstand. Deadlift. If you'd rather just do one or the other, just do one or the other. Core engaged. Catch your breath. Shoulders. Shoulders back. Kickstand and row. Here we go. Down and drive it up. Down and drive it up. Yes. Hinge. Push up through the heel. Yes, you can. All the way up. Down and breathe. Yes. Press through that front heel. Strong in the back. Elbows come right up by your side. There's a reason this is one of my favorite combos. This is everybody's favorite combo. Right. Let me know. Is it yours? Deadlift and row. They go hand in hand. Big strong muscles that we can work together. Together getting the hinge. Three, two, one. Stretch it out. Give yourself a little back stretch, little leg stretch. Same thing. Other side, except other leg. Let's do reverse grip. So keep those weights to the front. It's going to be tempting not to do the curl, but you know what to do. Use those back muscles. Let's get it done. Kickstand. Here we go. Here. So I think it's helpful to keep that reverse grip the whole time. If that's too weird for you, take it here. Then flip it if that feels better. If you can keep that reverse grip, you're gonna find that really gives you a nice good shoulder stretch throughout. Right. Drive through that front heel. I hope you're going heavy because you are strong or as. As far heavy as you have available to you in your back. Yes. And breathe. Let's get one more. Why not? Down and relax. All right, team. Stretch that out. Down on your back. Guess what? That little circle press and that little tempo. Toe tap or toe drop. One at a time or together. Putting them together. Join me down here. Watch me one time. Here's what it looks like we're going. Press everything over, everything in. Take it down. Join me in three, two, one. Here we go. Close grip. Press. Circle over. Tap those toes down. In and down. So as the feet move away from your body as the weight pulls over, feel what you have to do for your core. Right. Right there. And down. Up. Strong core, strong upper. I know. Breathe. Yes. Right here. 10 seconds strong. 3, 2, 1. And relax. Yes. Team. How about one more swing? Why not? Up onto your feet. Grab that heavy weight, heavy kettlebell if you got it. Because you can swing or deadlift, it is totally up to you. I know. We just got those deadlifts, but let's make it good. Lock it out. Power move. Let's get it done. Shoulders back, core wrapped. We got 30 seconds. Deadlift or swing in three, two. Power it back. Bring it up. Here we go. Let it drop. I like to use my breath to show me when I'm locking out, but also to really connect with that core. When I breathe out, that's where I tighten those glutes. Hamstrings. Lift up through the core, through the abs. Tightening my back arms are loosey goosey, right? Keep it moving. We got 5, 4, 3, 2, 1. Swing and relax. Guys, I think we got to put in a bonus move. What do you think? I know. We're almost done. Catch that breath. All right, here's what we got. We're gonna take one weight. We're gonna drop it down. You're gonna do a snatch because we love a good snatch. You're gonna pop it back. Either here, here, you're gonna cross it for two. Step it in. Other side, snatch, pop it back, cross climber for two. We got 60 seconds. If you don't feel like doing the abs, just take it with the snatch or just an upright row or high pull. All right, you can just do the upper. You can do it all, whatever you got. You can also cross those knees at the top. One minute. In three, two, one. High puller, snatch. Take it back. Cross it. Two, one. Jump it in. Get set, snatch. Take it here. You can take your hands down if you want. 2, 1. So it's really 4, right snatch. Take it down. 4, 3, 2, 1. Low impact option. Bring it up. 4, 3, 2, one. Switch. Bring it up. 4, three, two, one. Keep it going. We're close. Then we're cooling it down fast. Take it back. 4, 3, 2. Get set on that snatch. Don't rush it. 4, 3, 2, 1. Here. And up. Last one. Take it down. 4, 3, 2, one. Pop it up. Yes. Tap it out, team. I know, I know. There's that mrt. I'm feeling it. I don't know about you. Yes. Catch your breath, everybody. Tap it out. Side to side. Let that heart rate come down. Breathe into it. Right through here. All right, shake it out. Let's get a quick little stretch. We're going to keep it short because I want to get you out of here. But please make sure you get more of a stretch on your own and that you continue to get good mobility and flexibility work throughout your week, not just at the end of the workouts. Our stretching, our flexibility work Our mobility work should not just be these couple minutes that we get it after a workout. Try to get it throughout your day. In the morning is a great time before you go to bed. Hamstring stretch right through here if you want. Circle that arm mobility. Pull that toe towards you. Right here. Other side. Let's take it here. Sit back, circle and breathe. Take them out right here. Shoulders side to side. Make sure you check out everything in the description below. If you haven't already, make sure that you have subscribed to the YouTube channel so we can get more people moving their bodies and I can keep making these workouts for you. Hand on the wall. Tilt that hip forward if you can. Bring it up. Little quad stretch. And of course, join us in the Body Fit Athletic club. That is our private community. That is where you get access to myself, to our Body Fit dietitian. You get recipes, you get our meal plan. You get live events. Every week, Q and A's. We cover different topics that you want to hear about. Check us out this out in the Athletic Club. All the information is down below. Oh, man. I hope you're feeling good. I hope you're feeling strong. I hope you know how strong and capable you truly are. That was fast. That was not an easy workout, but you did it and I'm so proud of all of you. I hope you are so proud of yourself. Let's get one big deep breath in and out. You did it. That was your total body MRT with weights workout. Great job, everybody.