Description
🔥 Metcon Strength and Core Supersets Workout | Strength + Metabolic Conditioning + Abs | Dumbbells & Kettlebells | BodyFit By Amy | 30 Mins
This full-body workout pairs strength with metabolic conditioning in every superset — one exercise is back-to-basics strength, the other is core and cardio to keep your heart rate up. Four quick circuits, each decreasing in time (40-30-20 seconds), so your heart rate stays elevated throughout, even during the heavier strength moves.
Dumbbells and optional kettlebells — use what you've got.
✅ Total body: legs, glutes, hamstrings, back, shoulders, chest, triceps & core
✅ Superset format: strength move + core/cardio move, 40-30-20 descending
✅ Dumbbells & kettlebells
✅ Metabolic conditioning woven into every round — strength that keeps the heart rate up
✅ Kettlebell swings and clean-squat-press combos for power finishers
✅ No wasted time — back and forth between exercises keeps you moving
✅ All fitness levels — modifications throughout
➡️ HOW THIS WORKOUT WORKS:
Each superset pairs two exercises across three descending rounds:
🏋️ STRENGTH — back-to-basics, go heavy, build real strength
🔥 CORE + CARDIO — metabolic conditioning to keep the heart rate elevated
⏱️ 40 → 30 → 20 seconds — intensity builds as time comes down
The result? Strength and cardio trained together — metabolic resistance training that gets your heart pumping without needing a separate cardio session.
➡️ WORKOUT STRUCTURE
4 Supersets
Superset 1 — Sumo Squat Row & Side Knee:
Sumo Squat to Row ↔ Standing Side Knee Lift
Superset 2 — Lunge/Hinge & Plank Press:
Lunge to Hinge (right & left) ↔ Plank Press
Superset 3 — Triceps & Plank Jack/Pike:
Lying Triceps Extension ↔ Plank Jack/Pike
Superset 4 — Clean/Squat/Press & Kettlebell Swing:
Clean, Squat & Press ↔ Kettlebell Swing
➡️ TIMESTAMPS
0:00 Intro
0:49 Warm-up
4:06 Superset 1 — Sumo Squat Row & Side Knee
9:55 Water Break
10:16 Superset 2 — Lunge/Hinge & Plank Press
18:38 Water Break
19:00 Superset 3 — Triceps & Plank Jack/Pike
25:17 Water Break
25:35 Superset 4 — Clean/Squat/Press & Swing
33:05 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
💪 Push & Pull Supersets: https://youtu.be/_R0YytL0HjM
🦵 Legs & Abs Supersets: https://youtu.be/Qm9dp0RoRR0
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
📸 Instagram: https://www.instagram.com/bodyfitbyamy
👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for