21: Power Pyramid Workout - Strength & Power Intervals with Dumbbells OR Kettlebells!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your power pyramid with weights workout. In this workout, we're going to work your entire body using back to basic strength and some optional power exercises, all in a pyramid format. So going up and down in time. I'll be working with both dumbbells and kettlebells today, but you use whatever you have available to you. If you only have one, use that. If you have both, we'll have ways to use them. And of course, I'll give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just with a march. You can get your feet moving in whatever way feels good for you and just pump those arms. We're going to take just a couple minutes to get warmed up, but we're going to keep it short and sweet so we can keep this workout short and sweet. Let's roll those shoulders. The purpose of this warm up is just to get the blood flowing, get our muscles warm, get our body's core temperature up and ready to take them one at a time to the back. You can keep that march or take it stationary right through here and then to the front. And then of course, we'll get a little bit of mobility and movement. Prep for the exercises that we're going to be working with today. Let's take those arms. We're going to go straight up for an eye, out for a Y and out for a T. So starting with those core is engaged and you're making sure you're trying to pull those shoulders back, but you're not arching the back or moving through the torso. Now if you want, we'll add a little hinge to it right here. Drop it down, hinge through, straight up. I hinge through. So your hinge is driving the hips to the back hinge. You can keep it just the shoulders too, if you want. This way we get a little stretch through the back. Let's get one more right here. And let's step it out right here. Big step, side lunge, reach it up. So this time opening up the hips, getting that shoulder mobility. But now we got that hip mobility side to side and also getting those legs warm. Hold it here. We're going to reach down and up as we shift that weight. And then I always like to add a little roll through our spine. So we're going to take it flat back down and then round it up and through right here. Flat down, round it up. Let's get two more last One, we'll hold this one underneath. And just roll the shoulders as you press out gently right here and here. Watch me here. We're going to tap them back as we reach it up. So just opening up those hips. You're just stepping back. Hips shoulder distance apart, and then reaching those hands up. You can be here, just keep it here, or you can drop it into a little bit lower of a lunge. We're gonna have a few options here. We're gonna hold this one here. So you can either hold it up top or drop it down a little more. Or if you want, hand down, hand up, and we can get that world's greatest stretch. Reach through and up, and then carefully come back out of that same thing. Other side. Step it back. And if you can, we're going to drop it low. If you want to keep it up, you can too. And reach through and up. Yes. Now, if you are able, if you're up, go ahead and join me down on the mat. You can meet me down on your knees or on your hands. We won't be here very long, so you can be either all the way up on the toes or on the knees. We're going to sit back. Child's pose. And we're coming up either just to all fours to get the core engaged or up to those hands. Up to you. So we get a little stretch to the shoulders. We get a little power coming up. One more. You can hold that core for just a second. A little forward and back. Either knees or toes. Drop the hips side to side, and then slowly walk those hands back. Take your time. You can get a little petal of those hamstrings. And then slowly roll it up. Meet me at the top. Right here. Team. Tap and reach across. All right, so here's what we've got. We have four quick pyramids. Those pyramids are going to be intervals of 15 seconds. 30 seconds. 45. Then we're at the top of the pyramid. We go back down. 45, 30, 15. Alternating between two exercises, and as you may have guessed, we're one strength and one power. Bring them up right here. Some will be your strength first. Some will be your power first. Either way, I will give you a back to basics, low impact version of the power, so you don't have to do the power version. If that is not right for you, I'm going to remind you through this whole workout, you do you, it is your workout. Be where you are today. Work to your level, but in a way that's good for you. All right, so our first round, if you have it, we're going to use a kettlebell. If you don't, just grab one or two dumbbells. So first, our power move, we're going to get a clean and a lunge. So your clean looks like this. It's a little hinge toss and catch it. And then you're going to alternate your lunge in between. So you're going back down. And here, if that's not right for you, you can do a deadlift and then a lunge just like that. Or you can just alternate the lunge holding it here. All right, that's an option. Then our strength move in between, same kettlebell or two dumbbells. We're gonna from the ground, alternate that row. Bring it up and bring it up so you're pulling that elbow up. All right, so let's go ahead and get it done. We're starting with that. 15 seconds. Hinge and lunge or clean and lunge, you pick in three, two, one. Let's do it. Clean lunge. Now, often we do that clean into a squat. Sometimes that feels a little easier or easier to get into. This is going to really challenge your core, which is what we love about it. Last one. Good. Breathe that first and last. Those 15 seconds are gonna go by quick. All right, this is your row. So. So core, engage slight hinge, pulling from the ground. Alternate with something heavy. If you only have something medium, you can go two dumbbells. Ready? Here we go. 30 seconds. Now, what I love about doing the row, alternating row with the kettlebell is you can set it down in between. You still want to maintain that nice hinge, flat back. But often we're alternating two. We can go heavier, right? So this is my 26. Often I row a 20 or a 15 when I'm using my dumbbells. Right here. 3, 2, 1. All right, so we're at the top of the pyramid. We have two rounds of 45 seconds. Those two exercises, the power is going to feel a little long. So catch your breath, take your time, get the powers you're coming up. And then slow it down if you need to. Here we go. Power 45 seconds. So your power is right here. So that's fast and strong. And then slow it down as you go in and out of the lunge power, then get low again. It's going to challenge your core. That's what we love about it. And here. So a lot of our core work today is going to be indirect, right? You're going to feel your core working Hard. But we're not necessarily doing a ton of work on the mat. Core is working in different ways. Like this, right? Whoo. We got five, four, three, two, one. Oh, man, that's hard. You guys catch your breath. Hopefully that got your heart rate up. I know it did for me. All right, breathe. We got 45 seconds again, but this time it's our row, so slow it down. Core engaged. Here we go. Now it's 45 seconds. If you start to feel like that back is feeling tight. Yes. You can always come up out of it, get a little rest, and then hinge back down. I know. Because we're going from the clean, which involves a slight hinge and power, to this row. You might feel a little of that fatigue in your back. That's okay. Just stay strong. Bracing that core here. 10 seconds. I know. And then we're going down the pyramid. What so many of us like about pyramid workouts is they tend to go pretty quickly. Last one. And relax. All right, two more. 30 seconds with our clean in our lunge, or just your regular lunge, however it's best for you. 15 seconds, row. Let's finish it out one more time each exercise. Three, two, one. Clean lunch again. Maybe the clean is not right for you. Maybe you're just working with dumbbells. You can do just a curl into a lunge or just a regular lunge. Yes. Feel that core. I know. Breathe. Five seconds. Three, two, one. And relax. All right, last 15 seconds of this pyramid, and then this circuit is done. Alternating your row. It's 15 seconds, so we'll only get a few, but let's get them strong. Wrap that core. 3, 2, 1. Right here. Then we get a breather in between our circuits where you can grab some water. And then last one. Boom. And relax. All right, everybody grab a sip of water with me. Whoo. Feeling that? And I hope you are too. Catch your breath. Even though we're alternating one power, a little higher intensity one. Back to basic strength. Still tough, but a little slower. You're gonna feel that heart rate the entire time. Watch me here. Now we've got dumbbells. I'm gonna have my 15 on one side and then my heaviest for this lower body. Again, getting the core working. Here's what we got. Side lunge slide. Does anybody remember this? Maybe we've done it before. Side lunge. Instead of stepping it back to the center, we're going to slide it. So you slide to the side that you come into it is not easy. If that feels strange to you, just Keep it stationary or take it step out. Step in. You do you. Then we've got our snatch. So two options. Your low impact version is just bring it up high pull or upright row. And if you can do that snatch here, pulling to the front of the body, right through here. Are we ready, team? We got 15 seconds of that side lunge slide. Let's get it done. All right, so remember, you're going to lean into it, then you're going to slide that leg. Fifteen seconds. Breathe. Three, two, one. Step it out. Get low, Slide that foot in. If this doesn't feel good for your bones or your body again, you can just do a regular side lunge and relax. Breathe. You can always do step out and in like we normally do, or keep it stationary. All right, Snatch your high pull from the ground. Pull it up or pull it all the way up. 30 seconds. Here we go. Lots of power as you come up. So even if you're just doing and here, even if you're doing the high pull power, come up nice and strong. Right, again, we're getting that hinge position, so we're getting a lot of that today. All right, again. Lots of core stabilizing. Last one, and relax. All right, side lunge again. 45 seconds. We're at the top, so really take your time. Push out, slide into it. If you need to drop to one dumbbell, that works too. 3, 2, 1. 1. Side lunge. Get deep. Step to that side. Sometimes I like to rest one weight here or here. You might find it a little easier just to do one dumbbell just like that. Maybe you're going to cross slide into it. Sometimes that weight on this side makes it tough. Right hand up. Ha. I try to pick it back up right here and up. This is your longest interval, so hang with me. One more. Boom. All right, team, here we go. Back to that snatch. It's 45 seconds. So here's what I want you to do. Power. And then take your time as you bring it back down and get set. Three, two, one. Here we go. Take it down slow. Get set slow. Hand up slow. All the way through. Again. You always have the option. Bring it up, set it down. Bring it up and down. Right here. Yes, I know. Boom. Five seconds. Pull with that power all the way up and relax. All right, team, one last time for that side lunge. 30 seconds only. How about this time we just go side to side? Let's take it more of that regular side lunge. Or you can keep doing the slide if you want. Here we go. We're gonna step out. Step in, step out, step in. A little more comfortable for the movement pattern, but still challenging. And here, right? Weights can go right by the side. Yes. Love going heavy with this. Lower body and upper when we can. We got three, two, one, and relax. Hang on. Set those down. Team, 15 seconds. Last time with our power. Let's make it good. 3, 2, 1. 15 seconds. I know you're tired, so get set. Bring the power. You don't have to get very many, but I want good form. And here. Yes. And here. Three, two, one. And relax. All right, team, catch your breath. We're actually going to stay with our dumbbells. Grab a sip of water, meet me on the mat. Right, it's up there, Zone five. Cheers, y'. All. All right, we're gonna stay with our dumbbells. Take it down in the back. Here's what we're looking at. Watch me. We've got a chest fly into triceps. Super. Back to basics. Then we're going into a plank. You can, of course, go press and tries from a standing position. And you can go standing jack and knee come in. But if you can, we're on our back for flies and tries. Then we're into a plank position. Knees or toes, if you want to jump. We're jack and then pike. Here's our power. Power. Power. All right, if you want to do that with just a tap out. Tap, tap, tap, tap. Walk it in and up. Back to basic strength, here to here. All upper body, lower body. Actually gets a little breather. So something a little lighter on this again, if you want to take it standing, you can. Ready? Here we go. We're out. It's only 15, so we're not going to get very many. Right here. Take it out. And here. Boom. Yes, you can relax. I know. That was so fast. All right, team, so either in the plank position or knees or standing. We're going out and then up. 3, 2, 1. Plank, Jack, plank, Pike, power. Now, what I want you to think about is on this power, even if you're going out, out, in, in. Bring it up, bring it out. I want you to think about your core. Lift it. Power from the core. Power from the core. Yes, you can. We have five seconds to go. Three, two, one. So it's a lot of heart rate, right? But again, I want you to think about the power from the core. Lifting back to our flies and tries. We got 45 seconds, so take your time. Really go for it. In three, two, one. Here we go. Out and in. Tries now What I want you to think about is as you come in, so squeeze and then you can move those elbows back just a bit so your fly like you're hugging a tree. And then triceps bend at the elbows straight up, so right above the chest. Then shift them back a little. Right here. Yes, you can. Out and in. Right core is engaged. Yes, I know. 10 seconds. Strong upper body push. We got all the chest and shoulders and the triceps. Three, two, one. All right, team, flip it back over. We got 45 seconds. It's a long one with your plank jack and your plank pike. So if you need to take a breather on your knees, if you want to keep it all standing out and knee in, or take it here with me. 3, 2, 2, 1. Power. Power. So again, notice my goal is not speed. I'm not. I'm trying to get the power with the core. Lift, lift. Even if you're again walking it out, walking it in, walk it out, walk it in, you're still using the power from the core to bring it in. I know these are hard back to back because your arms are tired too, but hang with me for 15 more seconds. We are so close to being done. And then we have one more round. Three, two, one, stretch. All right, team, 30 seconds. Chest fly and tries up you if you want to take it just triceps to keep it simple, you can or do both. That's what I'm going to do. One more time on our back. Three, two. Here we go. Triceps. We've got 30 seconds. Core engaged. And again, if you want, you can just do triceps. Maybe I'm going to do our last 15 here. Yes. You want to cut the fly out? Finish with me here. Five seconds to go. Three, two, one. Boom. Oh, man. Arms right. I know we had quite a a bit happening with our legs in that first two circuits because we had our lunges with the clean and I'm talking through our time here, and we had our side lunges. Now we're working that upper. All right, team, last time and core, we're not forgetting about the core. Let's do it. 15 seconds strong. Here we go. Power lifting from the core. Even though you're getting a little jump or a tap out, I want you to think about that core lift strong. And three, two, one. Oh, stretch it back. Oh, my arms. You guys. Are you feeling that too? I hope so. Bring it up right here. All right, set your dumbbells aside. We are back to that kettlebell. And here's what we got team. If you want to grab a sip of water, grab it, but keep your eyes on me right here. All right, so here's what we've got. We're doing our next round with swings. Now, we normally don't do swings for 45 seconds. So when we get to that 45 second interval, I really want you to be thinking, use your first 5 or 10 seconds to get set up and then go for it. All right, so here's what we've got. We're doing our swing heavy kettlebell, if you've got it. But everybody go ahead and grab your heavy weights. If you're not comfortable with it, swing, or you've never done it, just do a deadlift just like this. You can still get power as you come up. If it's not your kettlebell, you can use two dumbbells right here. And then here's what we've got. Team one, kettlebell. I'm gonna go a little lighter for my shoulder. You're either racked here with a march and we'll switch at the halfway point, or if you want that challenge, up and up. We're gonna march. All right, so we're getting a lot of core again, indirect core, but we're alternating with the swing. So go ahead and get set up. This first swing is 15 seconds, so get in position. Deadlift or swing? Let's get ready. 15 seconds. Ultimate power move. Here we go. Let it drop. It's only 15 seconds whether or not you're swinging, you're standing up straight, locking out, then you're hinging. It's power from the back of the legs. We're not lifting with our arms. Three, two, one. Swing and relax. All right, team, so you have options. You can march it here, you can press and march. We'll switch it. 15 seconds. 3, 2, 1. Here we go. Start here, or if you want, here. Think about that core. If that doesn't feel safe to you, bring it in right here. But we're not just marching right, we're steadying in the center. Switch your sides. Fifteen. Here we go. This is one of the toughest core moves. I know it looks easy, but you can tell it's not right. Right through here. Boom. Yes. And breathe. Woo. All right, now we're at the top of the pyramid, so 45 seconds again. I know that's a long time for your swing, but I want you to use your first 10 or 15 to get set. Then strong swing for 30 seconds. All right, go ahead and get set. Timer starts now. Get in position. Core engage. Prep it when you're ready. We got just over 30 seconds to go strong again. You can do that deadlift with that swing. You're powering up using the back of the body. You're locking it out at the top, chest level or below. Then you're letting it drop. Chest follows. Use your breath. Push into the floor. I know it's a long time. We got 10 seconds. Keep squeezing up through the back, squeezing those armpits, but don't lift those arms. Three, two, one. Oh, man. Let it swing and relax. Stretch your back and let's get set. We got 45 seconds of that march. Take your time. You can keep one weight here, one weight in the center. We're gonna go 20 seconds. 20 seconds, here we go. Either here or up. Yes. Now if you start to feel like that doesn't feel steady. Again. Bring it here. That works too. You're still going to feel that core, right? I know. This is why we put this with the swing. We can let that heart rate come down. Switch it. Other side. Here we go. Even though this is still challenging, we get a back to back basics. Super strong core based alternating with a lot of power in that swing. Ten seconds to go. Hang with me. Don't hang steady. Five, four, three, two, one. Ho. All right, team, one more time with our swing. And this is a straight up 30 second swing. So you know what to do or deadlift. Up to you. Let's Finish it strong. 30 seconds. 3, 2. Prep it. Here we go. Let it drop. Let it drop. But as you let it drop, keep the eyes up, keep the chest open. Power lock, lock. Let it drop. We are so close to the end of this workout. So hang with me. Me. I know. Breathe. Five, four, three, two, one. And relax. Oh, man. You guys, give yourself a second to stretch. It's okay if we get a few extra seconds of rest. Pedal, pedal. Yes. All right, last 15 seconds. Because we can't really split the time, we're going to take it with a press and a knee. Press and a knee together. Okay, that's not right for you. Just march it for 15. Core engaged. Three, two, one. Yes. And breathe. Core engaged. Three, two,. One. Huh, you guys. Oh, man. Catch your breath. After that, those were our four quick circuits. But I think we have time for a bonus move. And let's do this. Let's make it a bonus circuit. One core based, so we can sneak in a little extra core. And one. We're gonna take it with a total power move. Getting a lot of things together so. So we're taking it down. One heavy weight in the center. We're gonna go four, three, two, one, power row each side. All right, we got 30 seconds there, then we're gonna pop it up. We're gonna grab two. Medium to heavy, classic power all the way through. Clean and squat, up and press. That's all we got. All right, Clean and squat, up and press. I'm the eight for my 15s. But first, we've got a row in a row. If you want to do it standing for four, and then drop it down row and row. That works too. Join me here. This is it, team. Hang with me. 3, 2. 30 seconds. 4, 3. Here's your power. 2, 1, power row. Pull it up. Strong power row. 4, 3, 2, 1. 1. Use that core. Yes. 3, 2. You don't have to run it. What can you get in these last? 5, 4, 3, 2. There's your time. But if you want to add those rows, add them. Yes. Ho. 30 seconds to breathe, team. Because we don't want to put those. Those two back to back. What we haven't really done in this workout is that clean and that push press, right? We did our clean here, so that's where we get biceps. So modified curl, squat and press or clean squat, push press. 30 seconds, team. Let's finish it out. Then we're cooling it down. Heavy, if you got it. I'm gonna try these. We'll see how it goes. Catch your breath. Shoulders back. Clean squat press. Here we go. Clean squat, power press. You guys know I love this move. We do it a lot, especially in those power workouts. Get low in that squat. Let it sink deep. Power. So you're using power from that legs, from those legs or that leg to really get down there. One more clean squat press and breathe. You did a team. Grab that water if you need it while we let that heart rate come down, because we're closing it out. I know. I promise you short workouts this month, and you and just a few of them have gone just over 30, right? We've had a lot of 25 and 30, but if you need to run, just get some stretching on your own. We're gonna keep our stretching, you guys. I'm solidly in zone 5. Don't worry about it. If you don't have a watch, just might go how? Just go by how you're feeling. You know, when I get all my words mixed up. Feels a good workout. Stretch over to the side. Foreign. We're going to keep this cool down and stretch pretty short, but make sure you get more stretching on your own. I have tons of videos for that. Flexibility, mobility, stretching, deep stretch, reach here. I can guide you through that or just get it throughout your day, right? Don't rely on just these stretches at the end of the workout to be the only time that you're getting some stretching in. Right? Feels good after. It's a good way. We really want to mostly just down regulate our body, right? Getting everything settled stretch into here. Even when you're sitting at your desk, leaning over into that hip, into that hamstring, stretching your shoulders, reaching over your head, and most importantly, getting out of your your desk chair. Whether or not you work from home. I know if you're working from home like me and you're getting in all weird positions, sitting on the couch or sitting at the kitchen table, making sure that you're getting out of those, roll it right through here. Thank you so much for joining me today. Make sure you check all the links in the description below. Subscribe to the YouTube channel. Leave me a comment. I love hearing from you. And check out out in the Body Fit Athletic Club. Let's get one big deep breath in and out. You did it. That was your power pyramid with weights workout. Great job, everybody.