18: Upper Body Strength & Power Workout - Dumbbells or Kettlebells

Then we're gonna jump in with that strength and power. One arm to the back, keeping your core tight and your torso and hips straight. Let's reverse our direction. What we got, team, is we got two quick circuits that we will go through with a strength round. Some more of your back to basics, and then round two. Shorter in time, but accelerating the intensity. We're going to add some power. So your strength round is 40 seconds of work, followed 20 seconds of rest. Your power round is just 30 seconds. Of course, you can always keep it back to basics with your first round. Keep that repeat it in round two. Or you can take it up a notch, or you can give yourself any option. Any other option? Of course. I give you lots of options within your workouts. Let's take it right here. Roll those shoulders in. As you push in, gently squeeze. Stretching through the back. Why and T. Breathe one more. I. Why and T. Let's hinge it forward right here. Start with the hinge and then reach it up. You can keep it just right here, or we're gonna inch firm it out. So walk those hands out right through here. Feel that core kicking in. You can hold it right here, or you can drop to those knees. What you need. Let's take it to that child's pose. Press those shoulders down, right and left, and then pop up either to all fours or to plank. So child's pose right through here, right and left, and then pop up to plank. Keep that going child's pose and then pop up. Really take your time getting into that. And let's tap and reach across. All right, team, so strength and power. Two circuits we have. I think it's four or five moves. A lot of them are right side, left side, so I will cue you for that. Again, back to basic strength. Round one. Round two of that same circuit is a power version. You can always keep round one, back to basics or take whatever option is best for you. Let's bring those hamstrings to the back. All right, team, so we're gonna jump in with our 42nd back to basic strength round again, upper. And we're sneaking in some core. And with that power, you're also likely to feel some cardio, so we'll get some hit work as well. Higher intensity, not always. Higher impact, some pat sometimes, but it doesn't have to be. You do use something, I always say B step. And then we're going to do a little push press with rotation. So we get core push. 1, 2, 3, push. If that feels like too much, you can press to the top or just keep it at your chest. 40 seconds. Here we go. 1, 2, 3. 1, 2, 3. Yes, and breathe. So push, press. You're extending out. We're also rotating so we get that core pushing out. So shoulders bent over row. Just your classic bent over row. We're going to be here in that hinge position. Pull those elbows up and down. I'm going to take it. Two heavy dumbbells. If you want to go one heavy kettle bell. You can alternate whatever works for you, but shoulders back, core engage. Right through here. Here we go. Elbows up and drop them down. Remember, you can be feet parallel. You can stagger, maybe that gives you better support. You can also drop to those knees if you need to squeeze it up. And then we're pulling those weights towards the rib cage or towards the hips, trying to relax in the upper back so we're not all up here. We're pulling everything down, pulling our lats in, keeping our core stable. Right here. Pull them in. 10 seconds. Hang with me. And breathe. 3, 2, 1. And relax. All right, team, next we're gonna take it to the floor. If you want, I want you to think of it as a back to basis vers, a snatch. So one side, you can just do curl and press right through here. Or you can take it to the ground. Curl, press up to you. Let's do it. So little hinge curl press one side, you can be just nice and center if you want to just do a curl and a press or to the ground and up. So, yes, it's a hinge. So even though, yes, that's hamstrings and glutes, we're also getting that low back and supporting all through the spine and the core. We're just taking it low curl to press. Notice how when we're already getting a little power. But as you can probably guess, we're going to take it to that snatch next and relax. Breathe for a second. Heart rate's already staying up. So just a curl and a press or a little hinge with it. Or all the way down to the ground. Not super fast. Keeping it controlled. Curl and press in 3, 2. Other side. Here we go. Breathe. Here we go. Down, up, down. You don't have to get all the way down if that bothers your back. You can just get a little mini hinge. Breathe. Prepping your body for adding that power. Or again, just a curl and a press. Somehow it feels different when it's on one side, right? That's because our core has to stabilize. So we want to zip it up. Up, take it down. Up. 3, 2, 1. And relax. All right, team, let's take it down to the mat. If you can. I want you to go with something heavy. Here's what we got, team. If the core is not right for you, you're just gonna hold a bridge. Otherwise, we're gonna take it right. Two elbows down, one leg out. Let's take it up. 10 seconds. Isometric hold leg and do the press. Yes. Switch your legs. 10 seconds. Now we press with it. I know we got you on that one. Three, two, one. On to your feet, team. All right, so let's take it back to the top. We got a snuck in a little core there. Now we got 30 seconds. This time, we're gonna do a little shuffle and push. Shuffle and push. I want you to really think about that push as your power and that shuffle as your power. That's not right for you. You just keep it double step and push. But think of that rotation, that push. If that bothers your back, slow it down. Push. Press side to side. 30 seconds. Let's get that power. You're gonna get that recovery too, so don't worry. Step to the side. Here we go. Shuffle and push. Shuffle. Breathe. So finish your shuffle. Pivot. Push it out. I don't want you to do that pivot until your feet are planted right so you can really. And then take it to the side. Push. Ten seconds. Breathe. Three, two, one. Boom. All right, team, so guess what? Oh. We're gonna take it to a power row. If you got one heavy kettlebell, I want you to grab it. Here's what I want. Kettlebell in the center or one heavy dumbbell. Power row. Drop it down. Power row. It's not jerky. You're not twisting in the torso. We're keeping our core engaged, but we're adding some power. So try to go a little heavier if you can. Wrap it in. Here we go. And down. Power. Nice and tight. Through your back, through your core, through those feet, and then power. Pull it up. Power. If that's not right for you, keep your regular bend over. Row with two. Bring it in. Press. Bring it back down. Same side, all the way up and press. If that is not right for you, just do exactly what you did before. Here we go. 30 seconds each side. Take it up. Snatch. Bring it in. Press. Take it all the way down from the ground. Snatch and breathe. Remember, your snatch stays close to the front of your body. Breathe. And down. Take it up. Don't forget about connecting with that core. Take it Up. Can you get one more breathe? Catch your breath. Same thing. Other side. We're gonna get a shorter rest here. You can do it all the way up to the front of your body. Take it up, then bring it in. Press, then bring it all the way back down. Let's do it. 30 seconds. Up, press and down. Take it up. A little tricky. You can keep that bicycle and that press, or we're gonna take it one side with a little half. Get up. So I want you to think of your press. Watch me. Knee comes in here, arm goes out here. Press, lift it up. You can either just come to here or here. Slowly down, back down. If that feels weird to you, I just want you to do that bicycle one side, right through here. All right? Are you with me? Yes, you can. Knee comes in, arm goes out, half get up. Press up, power. Slowly down. We're not going to get very many. Press, core. Slowly down. Yes. Strong. Use that deep core and use your power, but not through your back. Can you get one more all the way through up. Yes. And relax. Switch to that other side. So the arm that has the dumbbell, that knee is up. Other leg out. Other arm out. You're going to use that arm again. You can just do the press and that opposite bicycle. Or you can do the press, come up to here or all the way up on the elbow. You do you. 30 seconds. Here we go. Use that core press up all the way down here. Strong arms, deep core. Stand up. There you go. Find the option that's good for you. I know this one might be a little bit different. We don't do it as often because it takes some time. Right? Five seconds. Can you get one more? Breathe and relax. Yes. Team, can you get one more? All the way through, up. Yes. And relax. Switch to that other side. So the arm that has the dumbbell, that knee is up. Other leg out. Other arm out. You're going to use that arm again. You can just do the press and that opposite bicycle. Or you can do the press, come up to here or all the way up on the elbow. You do you. 30 seconds. Here we go. Use that core press up all the way down here. Strong arms, decor. And up. There you go. Find the option that's good for you. I know this one might be a little bit different. We don't do it as often because it takes some time. Right? Five seconds. Can you get one more? Breathe and relax. Yes. Team, that was round one. I know you're halfway through this workout. Let's grab a quick sip of water. We're gonna take it to round two. It's gonna go a little quicker, I promise. All right, team, so we're gonna start with just a press and tricep. I would love for you to isolate on one side. True. Back to basics. Taking it here, up behind your head, and down. If whatever you have is too heavy, then you can just take it between two hands, and you'll just get two rounds. Two rounds of 40 seconds. All right, but if you can try to isolate that one side for the triceps. Of course, when we take it to power, we'll take it to a push press. Then we've got some core work down below. A lot going on, but let's do it. All right, team, so zip up that core, bring that arm in regular press into triceps in three, two, one. Here we go. Up behind your head and down. Core engaged. Up. So I like to use this opposite hand, either on the back or here if you need it. Again, if that feels too weird, take it between two hands or just do the press up. Burn. I know. Breathe. Ha. Yes, I know. 10 seconds, team. This is where it starts to get hard, right? We got five elbow in. Four, three, two, one. Quick little breather. We're not gonna get the full 20. Let's take it with that other side. So again, if you're taking it with two hands, keep doing what you're doing. Otherwise, we're here. Here we go. Push tricep. Behind the head. Elbow in. Straight up behind the head. If you need to use this hand here on the elbow, or take it here if you feel more comfortable here. You're aiming to get that weight down low, not just a little halfway right, all the way down and up. I know that's harder. 10 seconds. And breathe. 5, 4, 3, 2, 1. All right, team, one heavy dumbbell or one heavy kettlebell. Join me on the mat. Guess what? We're gonna split this one up 20 and 20. You're either going to hold that opposite leg and hold that row for 20 and then switch, or you're gonna be here and you're gonna hold one row right through here. All right, team, so it's up to you one leg or just one arm. We got 20 seconds each side. We'll get a little stretch in between. Find that plank or the knees. Here we go. Hold it here. So I want you to try to keep those hips square. If you need to drop that knee, keep that leg up. Whatever works for you. But keeping it moving. I know it's harder than it looks, but Squeeze in the back. Keep the core in tight. For three, four, two, Drop it down. Little stretch. Yes. You're gonna get a little rotation in those shoulders and in that core, but really doing your best to stay wrapped. Let's do same thing, other side. Remember, you can just have the opposite leg and hold it here or come up into that plank. In three, two, one. Here we go. Bring it up. Push into that hand that's on the ground. You can also always take it to that elbow. Maybe that's better for you. I know for some people, that's a little trickier, but for some people, it really helps that rest. Wrist, I should say, keeping it here for 5, 4, 3, 2, breathe. Told you this one was gonna go quicker. All right, team, you're back up. We're going to a basic bicep curl. Two hands or one dumbbell. We're gonna do a curl and knee right through here. Strong core as you lift that knee. Strong curl. You can go hammer curl or you can go regular, but we got 40 seconds. In three, two, one. Curl a knee. This is your strength round, so take your time. Bring it up here. Up. Feels like too much. Alternate opposite knee and opposite curl right now. Lots of core here. So especially as you come up, find that balance, right? Find that balance. Find the balance. 10 seconds. 3, 2, 1. And relax. Guess what? We're going back down to a plank this time. You can be elbows or hands, but here's what we got, team. If you are modifying, I want you just to take it. Little lift from the knees. Otherwise, we got a little plank pike. And slowly down. Join me down here. 40 seconds. Come up into that strong plank. Here we go. It's a little pike lift. Slowly down. What I want you to think about is the core doing the lifting. Hips are coming up, but trying not to push from the elbows and the toes. Right, I want you to have that core lift. And slowly down. Yes. Bring it up slow. Remember, if you're modifying, you can just do a small lift from the knees, keeping it very isolated. Almost there. Hang out with me. Yes. Three, two, one. Stretch it back. All right, team, back up. Guess what? Let's take it to our push press and tricep. So a push press is exactly like it sounds. A little bit of power. You can keep exactly what we just did. Back to basics or a little push tries. Slow on the tries, power on the push. You want to even get a little spicy with it. You can split your stance, back down, push it up, up to you. Otherwise, just get a little momentum into that press really slow and controlled for the tries. Let's get it done. I'm gonna start with this one. 30 seconds. 3, 2, 1. Push. And down. Here we go. Push. Tries. You want to split your stance. Push, press. Bring it back here. Push, press. Whatever feels the most secure for you. You feel like you can maintain good form with the push. Otherwise, just keep it steady like you did before. Five seconds. Breathe. Last one. Boom. Ah. Get set for that other side. 30 seconds. Core engaged. Elbow in. Little push. Press if you want. Or press and tries. Here we go. Up and down. Right here. Up right here. Isn't even doing the push right. Push, press. And here. Controlled, especially on that tricep. A little momentum, then all tries. Five seconds. Can you get one more? Take it up. Boom. And relax. All right, team, we're gonna go down to that plank with the row again. If you want. Watch me. First, you can go a little lighter. We're gonna have that row in the middle. You can be knees or toes. We're gonna do the plank, and then if you're able, a little rotate. And if you're able, push to the ceiling. There's your power. Either rotate or rotate and press. Don't feel like you have to go into that full rotation or press. And if you want to maybe aim to go a little bit lighter with a dumbbell. I don't rock. Really advise it. With the kettlebell, it's a little hard to get up there. So dumbbell, or do the row and rotate with just body weight. Knees, knees, or toes. You do you. Here we go. Row. Press and rotate. Other side, row. So power on the row and rotate. Power on the press to the ceiling. It's tricky. Maybe you want to drop that knee. Maybe you want to keep the plank for the row and drop the knee for the press. That's okay, too. Or again, if you just wanna row and rotate right through here. Three, two, one. And relax. Yes, team. What do we got next? Grab those weights. Now we're gonna take it to a curl. I might even go a little heavier on this because I going to take it to a clean. So you can just do your bicep curl and knee or clean. Knee, knee. So you're holding that clean to get the core engaged. You're doing a little power to bring those weights up. Or just the bicep curl and then two knees. Here we go. Clean. Knee, knee, Strong core. Take it down clean again if that doesn't feel right for you. Bicep curl, knee right here. Take it up. So just like our Push, press, and triceps. We've got power and slow strength. Here we go. A little hard to keep that momentum going, but you can do it. Can we get one more? Boom, boom. And relax. Yes, team. All right, set those down. What do we got? Last one here. We're going on our elbows. So again, you can just do that little pike. You can do the pike for the knees, or if you want to add some power, it's a little power pike. Just little jump up and down. You're jumping, but I also want you to use that core. We got 30 seconds. In three, two, two, one. Here we go. Up. Take it up. Yes, team. And breathe. Core engaged. Keep it moving if you need to. Again, just your little pike or pike from the knees, or you can even walk it up and walk it back. Five seconds to go. Power and core. Cardio two. I know you're feeling it. Three, two, one. Stretch it back. Oh, man. Team. Catch your breath. Lots of weights working here. All right, so here's what we got. That was it. Those are our two main circuits. Little bonus circuit. Here's how this one's gonna work. If you need to be done for the day, totally fine. I'm trying to give you some of these workouts for this challenge where if you need a little shorter time, you can be done. Forget the bonus circuit. Make sure you get a little stretching, get some water, cool it down. Otherwise, if you can hang out with me for about five more minutes, we're gonna get a bonus circuit. It's all power, but it all starts with your strength. All right, so here's what we got, team. We're going to start on the ground because why not? Even though we just did that push up here is what we got. We're gonna take it to a Superman. Starting with just this, our Superman lift and lower. Then second half, we add some power. Push it up slowly. Down. Superman, here's your power. Push from your knees or your toes or both. All right, we're going 30 seconds strength. Superman through that back. 30 seconds power, adding the push up. So Everything is a 16 second interval, but half and half. All right, are you with me? Then we'll bring it up for a couple moves and then we'll finish down below. All right, team, this is all we got. We got strength followed directly by power. Join me here. Superman, lift and down. You can have those arms close or arms and legs wide. If that's not right for you, bird dog, right through here. You can still get that back and core, but maybe you don't Want to be all the way down. Keep lifting. We got about 10 seconds. Just strength, so concentrate on that. Squeezing upper back and shoulders all the way down the spine. Low back, glutes and hamstrings. Let's add some power. Here we go. Superman. Elbows in. Push it up. Slowly down, Superman. Bring them in. Power up. Slowly down. Knees or toes or both. I start on my knees, and then I come all the way up. There's a reason I love this move, because we get pull, we get push, we get core, we get upper, we get heart rate. 10 seconds. Right here. Squeezed slowly down. Take your time. Squeeze and stretch. Yes, team. All right, up onto your feet. Here we go, team. How about a gunslinger curl? One of my favorite, favorite power exercises. If you don't have a kettlebell, grab a dumbbell. We're gonna get each side. We're gonna start right here. You're just gonna turn and curl. Two hands just like this. Turning curl. Then we're gonna add slinger press. Take it down. Gunslinger curl. Press. If you need to keep two hands on it, you can 30 and 30 this side, 30 and 30 other side. Two hands to start. Curl like this and turn your body in three, two, one. Curl. And back. Turn it. Curl. Get a feel for the motion. Curl. Yes. Keeping just the strength. Add the press. Curl, press right through here. Curl, press through here. Yes. One more if you want. If you're comfortable with it. Gunslinger. Right here. We got power. Then push right here. Pull. Push. Yes. Pull, push. Remember, even though we're going with power, we're still keeping good form. Turn. Lock it out. Push it up. Yes, you can. Boom. Last one. Yes. Team. Let's get set. Same thing. Other side. Starting with just that curl. Two sides in three, two, one. Curl. And turn it. Watch my feet as you're learning this. You can pick up right, left, right, or you can pivot. That gives you a second sense for what we're doing when we get into that gunslinger curl. Right? Breathe. Pivot, press. This is what you can stick with. Or if you want to add the power, you can breathe, press. Are we ready? Sling it. Here you go. Slinger. And breathe. Take it up. I can tell my muscles are tired. Those biceps got working today. Breathe. Yes, team. Boom. Pivot. Catch it, press. So power, then lock it out. Push it up. Last one. Relax. Oh, man. Team. Yes. Stretch. All right, guys, we got a little push move and a pull move. What is one of our favorite power moves? It is a swing. We're gonna start with a deadlift. So we're gonna go Deadlift, reverse fly, all the way up. When we switch it, we're just gonna going to go with a swing all the way up. All right, Just into a swing. Remember, our arms are still getting the work. We're getting upper body power, but let's start with a deadlift reverse fly. You can hang out there the entire time, or we'll set up for the swing in three, two, one. Here we go. Down, reverse. And up. Down. Nice and wide. I know we're not working lower body, but we get lots of power. We've had a lot of hinge movements in this workout because we get power through that posterior chain. Right? That's what we're working. Breathe right through here. Let's get one more. All right, Hang out here. Get set for that second swing. We're getting ski or swing in three, two, one. Here we go. Power it up. Let it drop. Yes. You're getting the power from the posterior chain. But at the top, even though our arms aren't lifting, your back is tight. Your arms and core are stabilizing. Drive it up. Yes. You can breathe. Yes. Keep it moving. 4, 5, 4, 4, 3, 2, 1. Swing and relax. Set those weights down. Join me on the ground, team. Last time, it's only 30 seconds. We're gonna do a traveling mountain climber. You can do it standing here, or you can travel side to side. From here, you're walking your hands, you're climbing your knees. In three, two, one. Join me. So. So we're running it while we walk our hands. If that feels too weird for you, you just do a regular climber. I get it. It's a little bit weird. I just wanted to keep your upper body working. Breathe. Yes, you can keep it going in here. Here we go. 5, 4, 3, 2, 1. That was hard for my brain. Right? Stretch it back, team. I know. Yes. Stretch, stretch. Take it over side to side into that child's pose. Sit back into your hips and just side to side. Press the elbows down, press the shoulders down, down. Breathing in to that. Come up on all fours. If you need to be on those wrists or dumbbells. Round through, cat, cow. Did you feel it? Did you feel the power? You feel how that power automatically makes something, a compound move because we're recruiting muscles or recruiting so much more of our body to get everything working. Take those arms side to side. Watch me. I'm gonna roll my shoulder here, roll my shoulder here. Just like that. So that is what we love about power. Not to mention that we all need power training. We think of it with explosive athletes. We think of it with young people, but we all need it because we need power in our daily lives. Go ahead and come to to a seated position. Find something that's comfortable. You can sit on the chair too. Let's stretch it over. We're going to keep the stretching pretty short, but please make sure you get some stretching on your own. Not just after this workout, but throughout your day, throughout your week. Especially this workout. Again had a lot of those power hinge movements. So stretching through that back, stretching through your shoulders, let's take those fingertips down, let your head drop. A lot of things in the plank position. So maybe working, feeling the wrist and forearms a bit. So just make sure you get some stretching and some mobility and that we're thinking of our mobility and flexibility as weekly, monthly, not just in those few minutes after a workout. Please leave me a comment, let me know how are you feeling? Did you like strength and power? Did you take it across? Did you feel it? Did you like the strength? More of the power more? I love to hear from you, so leave me a comment. Leave me a like of course. Don't forget to subscribe to the channel and check out all the links in the description. You want to be on my email list so you can get your free weekly and monthly workout calendars and you always know what's going on. What is happening here at Bodyfit by Amy and if you can join us in the Body Fit Athletic Club on the Body Fit by Amy app. One more time, child's pose. Walk your feet back. Maybe a little petal of your feet, like your back, head and neck. Relax. So let me know how you felt and don't forget to follow me in all the places and come back for more. Thank you so much for being here today. Let's get one big deep breath in and out. You did it. That was your upper body strength and power workout. Great job everybody.