FULL BODY BURNER With Triset and AMRAP - Burn Lots of Calories | 30 Day Workout Challenge (DAY 02)
In this 20‑25 minute at‑home workout, MaryKate Schmidt leads a full‑body session that begins with a dynamic warm‑up and mobility work, followed by a three‑exercise tri‑set performed three rounds (reverse lunge with lateral raise, burpee‑snatch combo, and deadlift into deep squat) using 5‑30 lb dumbbells with scaling options for shoulders and burpees. After a brief water break, she transitions into a 7‑minute AMRAP consisting of dumbbell swings/halo, 90‑degree air squats, goblet squats, and plank jacks, encouraging participants to complete as many rounds as possible while adjusting weight and intensity. Throughout the class, MaryKate provides cueing on form, breathing, pacing, and modifications, interspersed with motivational talk that emphasizes mindset, self‑confidence, and gratitude. The session ends with a cooldown that includes quad, hamstring, low‑back, and child‑pose stretches, plus a reflective closing encouraging gratitude, self‑recognition, and mental‑wellness practices. Equipment needed: a pair of dumbbells (5‑30 lb), a phone for timing, water, and a space to move.
Chapters
We are back in the Movement by MK studio, you guys, and I am so excited to sweat with you as always. Today we have a full body burner. It's going to be a tri-set followed by a 7-minute AMRAP, so probably around like 20 to 25 minutes. We'll see how long it takes us. We're gonna stretch it out, crush the workout together, and then we'll cool it down. So you need water, you need weights around 5 to 30 pounds, and you need good energy. We are going to set the tone for our day together and I can't wait, so let's kick it off, you guys. Are you ready? Are you excited? All right, cool. Bring those arms out to the side. I just want you to roll out your shoulders here. You're going to need your cell phone too, because we're going to have to time ourselves for that AMRAP. Good. Loosen it up. Take a second. Roll out your neck side to side. Good. Really settling into your space here. Bring your arms on up center. You're going to drop this arm down behind your back. Stretch out those shoulders, biceps, triceps, everything in between. Start swinging it out here. Switch it on out. You guys are going to love today, I already can tell. It is so good. Oh, you are going to be drenched in sweat. You're going to feel amazing, and that's the point, right? Bring it behind you here. Give me that deep stretch with those shoulders. Take a big deep breath in through the nose, exhale through the mouth as you bring it on down into this big forward fold. It just never fails, like I always need to loosen up my shoulders. Good. Release your hands on down. Take a second here, roll out that neck, and then I want you to roll it up one vertebrae at a time. I want you to kind of kick back right here as you release those shoulders together and push forward. Again, just loosening up that upper body. Good. Don't worry, we'll get in a cardio blast before we start the tri set. I'll loosen you up as always. Maybe those steps get a little bit bigger, those pushes get a little bit stronger. Good, we're here for 6. Squeeze together, it's 4, for 3, for 2, and 1. We're going to step it out to the side. Good, warming us up for that full body blast. To the side here, just little taps. You're going to get a little bit bigger, you're starting to get loosened up. We're going to go right into front runs in 3, in 2, and 1. You're going to come right here one foot in front of the other. So your shoulders should be loosened up, your hips should be nice and stretched out. You warmed up that back just a little bit. Now we're warming up those legs, getting that heart rate up, and we'll jump right into it. So we're gonna have a tri-set, which is reverse lunge with a lateral raise, a burpee snatch combo, and a deadlift into a deep center squat. So 3 moves, 3 times through. I want you guys to drop it down in 3 and 2 and 1. Hold it here, side to side, little lunges here, just loosening up your thighs and legs. We go back into that front run in 4, in 3, in 2 and 1. Front run it out, let's go! One foot in front of the other. Good work. All right, we're here. It's 8 for 7, grabbing dumbbells around 5, 8, 10, 12. In 4, 3, 2, and 1. So these are always hard for me. I'm going to start out with 10s. Okay, so we got 3 times through. I'm going to start my timer here and then we'll get rocking. I'm going to start out with 10. You're going to bring it back into reverse. Lateral raise here, back into reverse lateral raise. 45 seconds, we are on. Then we come in to the burpee snatch combo. Don't worry, I'm gonna demo for you and we're gonna do it together. Oh yeah, now you're wondering why we warmed up those shoulders and those booties and legs. Full body combo here. You got about 20 seconds left, and I need you to grab something a little bit heavier. So 12, 15, 20 if you have it. And we're going to come in to the snatch combo. Now if you have weaker shoulders, we're going to do something else, and I'll demo for you. We got 5 more here. For 4, for 3, for 2, and 1. So drop that weight, grab something a little bit heavier. I'm gonna go with 20s, and you're bring that dumbbell in between your legs. Bring it up for 1, bring it up for 2. Drop dumbbell here, kick it back for 1 and 2 burpees. We are on, let's hit it! If you have a bad shoulder, dumbbell is here, we just row up, dumbbell drops down, we row up, we drop it back, we burpee it out. If you need to modify the burpee You're just going to walk it back into that plank and walk it on up. Good. It's 1, shoulders are open. It's 2, drop it back. We're on. Quick blast, but trust me, we're going to do it 3 times. You're going to be like, oh my goodness. 10 more seconds, we come into that heavy deadlift. So get in your final reps here. It's 5, for 4, take it back wherever you're at, for 3, for 2, and 1. Now for this heavy deadlift, one dumbbell here. Hip shift back, bring it up, drop booty down, dumbbell comes center. Bring it up, shift hips back, shoulders roll back, drop it down. We're on. This is a doozy. Good work, 45 seconds. Then we have 2 more rounds, we'll get a sip of water, and we'll go into our 7-minute AMRAP. I want you to focus. Hips shift back, then you drop on down, you bring it up Booty and hips come back. Good. Come on up, drop it down. Breathing here. We got it. It's 8, 4, 7, starting from the top in 6, 5. We reverse lunge lateral raise in 4, in 3, 2, and 1. Let's go, you guys! Grab those weights, 45 seconds. Kick it back. This is going to be a full body blast. You're going to leave here being like, wow, I think I just worked every muscle that I had. You did. 30 seconds. Okay, then we come back, snatch double burpee combo. If not, it's that upright row into the double burpee. If not, it's that plank walk up, hitting your squat. 12 seconds. Form is on point. For 5, for 4, second time through, for 3, for 2, and 1. Heavyweight coming back in. Dumbbell comes center. We hit it up for 1, swing it up for 2, Keeping dumbbell close to body, kick it back. 1 and 2. You got about 30 seconds left. The clock goes so fast, you guys. 15 seconds left. Giving it all you got here. But still focusing on your form, which is most important. Good. We're here for 5, for 4, for 3, for 2, and 1. Grabbing that heavy weight, shifting back, shifting down. I'm so sweaty. Out of breath with heavy weights, minimal jumping except the burpee. Good. 20 seconds here, and then you got one more round. So think about it, how do you feel on your third round versus your first? Just like probably how you felt first workout versus like your fifth with me, right? We got it for 3, for 2, and 1. Lighter weights on deck, 45 seconds going down in 3, 2, and 1. Shift back out to the side, focusing on form. Shoulders roll back, nice lunge, bringing those dumbbells to the side. Not squeezing up at your neck too much, letting that core take control here. Good. Out to the side. 30 seconds. I love this workout. Hopefully you do too. We haven't even gotten to the best part, the AMRAP. That one's fun. 10 seconds. We go into your third And final round, burpee snatches. In 3, in 2, and 1. I want you to crush this round, but remember, dumbbells close to body. We swing it up for 1, we swing it up for 2, drop it on down, we kick it back. Good. Booty's coming down, chest is open. Dumbbell snatch, double burpee. 30 seconds. Never seeing this again today. If you have to row it out just like that, nice and controlled, that's fine too. And if you have to walk it back, and walk it up, that works just as well. 10 seconds, so keep pushing wherever you're at. It's 5, for 4, for 3, for 2, and 1. Grab a quick sip. I'm gonna get my timer ready. 7-minute AMRAP going down. I'm gonna demo, then we'll get that timer started. So you got dumbbell swings. Dumbbell is center, hips are shoulder width apart, booty comes back. We're not squatting here. Hips come back, bring it forward. If you don't have the weights, then you are squatting. Halo swing, okay? Coming in to 15. I can't believe I did this to you. 90 degrees. So it's 1, 2, and then you count on 4 15 air squats, 12 goblet squats, toes are pointed out, drop it down, 15 plank jacks. Okay, we're on in 3, 2, and 1. Timer is going. You are at your own pace here. You're getting in as many rounds of these 4 moves as you can in 7 minutes. Working everything here— glutes, core, shoulders. Good. Remember, we're not doing a squat. Hips are shifted back. Once you hit your 12, 15 90s or 15 air squats. It's 1, 2, 3. You got it down. Taking breaks when you need it, breaking these up if you have to. I got 5 more. Coming into those 12 goblets. 6 minutes on the clock. Toes are pointed out. Going heavy around here. 10, 12, 15, 20, 25, 30. These are so hard. It's okay to take it slow. I'm halfway. Because I want you guys to do them accurately, and I want you to focus on increasing your weight here. Oh boy, I got 11 and 12. And those pretty plank jacks— if you need a modification, tabletop, tap it out. If you're with me, hands directly on your shoulders, gaze is down. In and out, 15 total. 15 there. Coming into round 2. You might be ahead or behind. That's okay. We're on our same— we're on our own path, right? 4 minutes, 45 seconds left. What matters is that you're pushing yourself with every move and round. There might be a slight bend in the knees here, but not that total squat. Good. I don't know what's the hardest part, probably the 90s. So 15, or air squats. All right, let's go. Pep talk time. Come on, speed it up a bit if you can. Push through. It is uncomfortable, you got to keep going. 13, 14, 15. Power goblets. 3 minutes 45 seconds left. Adjust yourself if needed, grab a sip if you need it. Good, drop it down, bring it up. Going as fast or as slow as you need to. Breathing. Not bouncing at the top. Slow and steady. Squeeze. I got 2 more. Final one. Dropping dumbbell down. Coming into those plank jacks. 2 minutes 45 seconds. We are getting so close, you guys. Position yourself here. 15 seconds all out for 15 plank jacks. All out. Probably takes you 15 seconds. Back in round 3. 2 and a half minutes left. I'm hair flipping a lot today. All right, it keeps me going. You guys keep me going. That's 7 for me. You got to fight through. Push to the end. That's 12. Hardest part, round 3, 90 degrees. 1 minute 45 seconds left. Let's hit it. Best part is it's only 7 minutes. 12, 13, 14, 15. 1 minute 30 seconds. So, so close. You got to keep going. Come on, I'm doing it, you're doing it too. I'd be lying to you if I said I wasn't struggling right now. Physically tired, mentally like, okay, I'm hanging in there, I can do it. Every day you are not going to feel 100%, but you can choose how you want to think. Positive mindset or negative? Victimizing yourself are helping yourself change and evolve. I got 4 more. That's 3, or 2. Final one. 30 seconds left. You're deciding where you're finishing today. How many more moves can you get in? 30 seconds, all out. 15 seconds on the clock. What round are you finishing on today? 1, 2, 3, 3 and a half, 4. I'm starting my fourth. 8 seconds. First 6, 5, alarm's going off in 4, 3, 2, and 1. 7-minute AMRAP done and dusted. Tricep and an AMRAP done and dusted. Let's cool it down, you guys. Walk it on out. Take a sec. Good. Grab on to your wall. Chair, dresser, couch, bench at the gym, wherever you're at. Stretch out these quads, starting with the left foot. Hold it here. That was a doozy. Release it down. Switch out those sides. Oh yeah, stretch out that right quad. Give yourself a nice little squeeze here. Good. Release it down. We're just going to shift our hips back and bring it up. Shift hips back, bring it up. This hair has a mind of its own today. Yep, stretching out low back, stretching out hamstrings here. Chest is towards the mat, hips are nice and squared off, just shifting back Good. We walk it out into a plank in 3, 2, and 1. Come on back. Good. Come into tabletop here. I love stretching out these arms, so pass on through right here and hang out for just a sec. Maybe you're closing your eyes, still catching your breath. Whatever it is, wherever you're at in your space, stay there. Bringing it back up into tabletop, switching those arms out again, closing your eyes, feeling your heart race through your chest, and slowly coming back down. Bringing it up center, bringing feet wide, dropping hips back, rolling it out here, extending arms long, coming into that child's pose. I will stay lifted here, but I want you to rest your forehead down on the mat. Thinking about how far you've come, not only just today, but each and every day you walk into this room. You make the decision to turn on your phone, your computer, to put on your clothes, to get dressed, and you schedule this time into your day. You're making that choice. That is a choice that not everybody makes. And because you're making it, I promise it is going to unfold for you. All the positive energy you're seeking, that self-confidence, that self-empowerment, that time to decompress, that time to just release, it's right here in this room every single day you sign on. Don't forget about that. Don't lose sight of the big picture, of the big goal, because every small step you take is going to get you a little bit closer there. And it all starts with you showing up. Be proud of yourself. Recognize your hard work. Give yourself the credit where it's due and can continue to push yourself to be a better woman than you were yesterday, mentally, emotionally, and physically. Close your eyes as we finish our time here together. Say out loud or to yourself one thing you are grateful for today. Hold on to that. Remember that and always come back to this moment anytime you're filled with anxiety, self-doubt, stress, know that this space is always waiting for you. Bring yourself on up, you guys. Release your booties on back. Hold it here. Ah, take that big deep breath out. Walk it on up. Hold your hands here for just a moment and roll yourself up one vertebrae at a time. Close your eyes. One more moment to yourself. One more big deep breath in and exhale. Good work, you guys just crushed that tri-set 7-minute AMRAP. It was a doozy. You can always do the tri-set again, and you can always do the AMRAP 2 times through or 3 times if you're that motivated to make it a little bit longer if you want, but Regardless, you got in a super quick, effective workout in a short amount of time, and I hope you feel amazing, and I'll see you next time. Thank you so much. Have a good day.
