30 Kettlebell Body Burn Intense Workout for Sculpting & Strengthening - LIMITLESS DAY 8 OPTION 1

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your kettlebell body burn workout. This is a full body workout using a kettlebell. If you have a couple of options of weights, keep them close by and we will be working in five minute blocks to get a full body burn. We're gonna get it done and of course I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's go ahead and just start marching, moving your body. Ro. We're gonna start our warm up right now. So we got our five minutes on the clock for a warm up. It's also going to be a little cardio mobility based warm up. So even though five minutes feels kind of long for some of our warm ups, we're gonna add a little extra as we go. So roll those shoulders. Here's how it works today, guys. We're gonna be getting some burn, right? So some longer muscle endurance sets. Let's get one arm at a time. Took it to the back. So all that means is that we won't have your regular 40, 45 second, 30 second intervals with breaks in between. It's going to be a longer block of time, four or five minutes, and we'll be moving through that similar to a flow format. That does not mean that you're not going to get breaks and that does not mean that you're not going to set the kettle bell down. We're going to have options throughout, so please know that it's gonna feel like a little bit of a longer interval. But the nice part is workouts like this tend to go by really fast, right? So you'll have options. As I always give you, I will always remind you, let's just shift side to side to be where you are today. So that's where you are in your fitness journey and that's also where you are today, right? So if you're not feeling something or something is not right for you, take those arms out flat, back down and round it up. Then there are going to be several options to choose from. A lot of our exercises will build. We'll start with one exercise and then we'll add on. And you always have the option to keep it back to basics or just to do one or the other. Let's take our hands right here on the inside of the legs. Roll those shoulders right through here. Should be feeling that heart rate. Get up. The main goal of this warm up is to get the blood flowing, get the muscles warm, get Our bod core temperature up and to get ready to move. So let's get a little squat here and roll through that hip. You don't have to get super deep. We just want to get that squat pattern right here. Here, just like that. And you don't have to get super high on the roll, either. You do you. I'll remind you, this is your workout. So moving away, that's good for you. Challenge yourself in a way that's good for you, and just be here with me right now. Let's take it to a little bit of a hinge. So we're going to take those hands right down the front of the leg, roll it up, open it up here. Hinge is driving the hips to the back, right? It's not just a fold forward. We're here and open up in the chest. So either keep it just right here, or let's walk those hands out into an inchworm. It's totally up to you. You can also walk it down to the knees or out to that full plank slowly to walk it back. Bring it up. Just a few of those at your own pace. Again, you can go to the knees. You can keep it up top. You don't have to go all the way out to that full plank if that's not right for you today. And this last one, let's hang out there. So if you're able, come down to the knees or the toes a little forward and back with that core. Take those knees across, if that's okay for you. Or just hang out, breathe. And let's get one big step here. Reach it up. World's greatest stretch. You can drop that knee if you want a little more of a hip flexor stretch. You can do a little rotation through a couple times, and then switch right here. Here. Open it up. Drop the knee if you want, and then reach. Yes. Step it up slowly. Take your time rolling it up right through here. All right, so a minute or so of cardio to get that heart rate up. Then we're jumping in with our kettlebell. So full body burn, right? We're getting it done. We'll start with one kettlebell. We'll add on. We'll keep it with one kettlebell, but we'll add on to our exercises as we go. And again, I'm gonna give you options, so you do what's best for you. The most important thing today is that you showed up to move your body. So you showed up today. You're already successful. Successful. That is all that mattered. I want you to be Moving safely. I want you to be moving effectively. That's what I'm going to give you lots of cues and talk you through things as we go. But if you're moving, you're succeeding. If you showed up today, you're already successful. All right, team, so go ahead, get that little stretch toy soldier stretch right through here. Then we're gonna grab our kettlebell. I'll talk you through our first move in 3, 2, 1. Your first five is down. All right, so grab a medium sized kettlebell because we're going to start with our goblet squat. So if you worked with a kettlebell before, if you have a dumbbell, that works too. But we're gonna hold it here. We're gonna start with our goblet squat. As we go, we're gonna add a bicep curl at the bottom, and then eventually we'll add a press at the top again. I'll give you that option. And we'll do maybe some holds, maybe some pulses, some fun things along the way. We got five minutes. Kettlebell at the center core engaged in three, two, one. Goblet squat and bring it up. Now, with this goblet squat, the weight is at your chest. If that's not right for you, of course, you can keep that weight down below, or you can take it just body weight. You're going to keep that chest open and proud. Hips go down into the back. Driving up through the heels, trying to make sure that we're not rounding in our shoulders, keeping it open. Sit as low as you can, at least like you're sitting in the chair. The lower we get, the more help we get for those knees and those quads. We get hamstrings, we get glutes. Let's take it down right here. We're going to curl the bottom. So watch me. Bicep curl. Drive it up. If that's not right for you, you can do the bicep curl at the top, but if you can, we're gonna hang out right down here and breathe. Take it low. Right here we've got four and curl. We got three. Take it down. Yes. One minute. Down two, and right here. If you can hold it down, if that's not right for you, you hold at the top. But if you can hold in that goblet squat, breathe for five. Four, three, two. Bring it up. Take it here. We've got curl for eight. Eight, breathe. Seven, six. How's that heart rate? I know. Five, four, three, two, and one. Hold it here. We're gonna do a Press. Take it down. We're gonna do a press. Give your lower body a little bit of a breather as we press up. Make sure you're not arching that back if you need to. One foot here up. Elbows in. Breathe. Two. Two minutes down. All right, team, take those toes out. We're gonna do a plie squat into a press. Slow and controlled. Take it down. Squeeze up inner thighs and glutes. Press it up. That's not right for you. Just pick one and breathe. Yes. Down and up. Here we go. Low. Boom. Down hand. Up two. Last one. All right, team, one more time. Hold it down if you can. I want you to drop the kettlebell here. If you can move it safely. And let's lift those heels. Yes, you can. Breathe. Stay low. Stay lifted. Chest open. Even lower if you can. 4, 8, 7, 6, 5, 4, 3, 2. Bring it up. Right here. We've got four. Just your press. Three. Boom. Two, and one. Catch your breath, team. Oh, man. Right? I told you we'd still get a few breathers to set that down. We don't have to be moving the entire time, but here's what we got, team. We're gonna take it to a side lunge, but we're gonna take it. Starting stationary, then we'll add some movement. So feet nice and wide. Watch me. Here. Sit the hip. And here, hip. And here. Drive the hips to the back, right? Looks like this. So it's a little bit of a hinge, right? And a little bit of a squat motion. If you want, you can hand off that kettlebell, right? We got one minute to go. Breathe. Good. Take it in the opposite hand. We're going step to the side. Step row, same side. If you want to keep it stationary, you can do that too, but get low into it. Step row. If that's not right for you, stay stationary. Just do the row. Pull the elbow up. Squeeze in the shoulder blades. Two more. Breathe. Last one. Hold it here. We've got four. Three. Stay low. Two, step it in. Other side. Step row. We got 15 seconds to get them in. We're gonna do it. Breathe down and up. Two more. Listen your own pace. You don't have to rush with me, but let's hold it here. There's our time, but let's finish up. 4, 3, 2, 1. And relax. Oh, man. You guys shake that out. Whatever you need to do. How's that heart rate? Mine is feeling it. Grab your water team and say hi over on your coach cam. That's what we got this one for. Cheers, y'. All. Let's get some water. I know you're tired, but two five minute blocks, I write it down. Guess what? We're taking it to a swing. All right, so one heavy kettlebell or if you've got a dumbbell or two dumbbells, that works too. We're gonna start before we go into another time block. We're gonna take it to a deadlift and then into a swing. If you've never done a swing before, the deadlifters, your prep work for it. So you can keep it with the deadlift or you can take it to the swing. We're gonna have 30 seconds of our deadlift. We're just hinging it back and we're driving it up. So grab the kettlebell right in the center. Shoulders back. It's a hinge. Slight bend in the knees. We're lifting in 3, 2, 1. Stand up straight, driving to the back. Soft bend in the knees, but you're hinging right. Stand up straight. Connect with the glutes. The hamstrings lock out at the legs, but you're not hyper extending. You're not arching that back right. You're connecting with the glutes, squeezing the hammies. Lift up on that pelvic floor. In with the core. 5, 4, 3, 2, and 1. Set that weight down. Listen, team, you can do exactly that if that is where you are today or that's what's right for you or you've never done a swing. Just keep with that deadlift, same set of muscles. If you want to add some power, we're going to swing it. We're going to drive it back. Power it up using the posterior chain, locking it out, then letting it drop, not lifting with the arms tight in the back. Tighten the core power from the legs. We got 30 seconds. Shoulders back. Let's take it right through here. Hinge it, prep it. Three, two, power. Here we go. Let it drop. Power. Let it drop. Yes. Up and drop. You are not controlling it on the way down. You're just letting it drop. You're powering it up. Lock it out, let it drop. Breathe as you grip in the glutes. Lock out the knees and the hips and the core and the back. But don't forget about that pelvic floor. Lift up. Your breath will help you. You got five, four, three, two, one. Swing and relax. Oh, man. Pedal those feet. Feeling it all the way through. I don't know about you. Set that heavy one to the side. We're going to start our next round. Grass, water if you need it. One more time. We're starting our next round on the mat. So here we go, team. I want you to grab a medium to heavy kettlebell. We're going to start with a close grip press. We're going to add on some core. We'll work our way back up onto our feet. So we're here. Close press between two hands. We'll add a little tries. We'll add some core. We're going to start here, so join me here. Watch me. We're just straight up and down in 3, 2, 1. Five minutes right through here. So watch me, team. While we're keeping it simple with just a press up and bring it down, I want you to think about your core. What is your core doing? Do you have an arch in that back? Tuck that pelvis. Breathe out. Connect. There we go. Keep that. And if it works for you, bring those feet up. We're here. If that's not right for you, keep them down. Breathe. Right here. Watch me, team. We're gonna take it up. Extend the leg. Extend the leg. Bring it down slow. And control. If that's not right for where you are in your core, I want you to take it up. Knee. You can still engage the core, but without all of that pressure. Right. Maybe that's not right for you. Up and here. Three. One minute down. Yes. Two. One more. I want you to hold that weight up. Push into that kettlebell. Let's go. Eight with the legs either marching or bicycle. Breathe. Keep it controlled. Take it a little higher if you need to. We've got four. And breathe. Three, two, and one. Relax it down. Turn over on to your side. We got some upper, we got some core. Let's take the same thing right here. I want you to lift up, take it over. We're gonna scoop it over, drop it down right here. You can be on the knee or the toe. Doesn't matter. Reach it up and down. I know with these flow workouts, we don't have a lot of setup time, so I encourage you just to take your time. If you need more time to get into this, that's okay. If you miss my first two reps because you're watching, reaching, that's okay. That's what they're there for. Two. One more. Hold it here. Knee down or not. We're gonna tap and reach. You can rotate into it if you want, or just tap whatever is good for you. Breathe. 4, 3, 2, 1. Swing those legs to that other side. So we got all that. From here, we're gonna scoop into that side plank we're gonna tap it down. We're about the halfway mark. We're doing it. Lots of core. Then we'll go back to some upper. Here we go. Scoop it up. Reach slowly down. If you need to be on that knee, that works too. Right through here. Scoop it up. Reach and down. Yes. You can take your time working, specifically that lower oblique, but I want the middle core supporting as well and then getting that mobility through our shoulder. Right, because we don't get that full scoop and a lot of our exercises, we need it. Last one. Hold it here. Knee down or not. We're gonna tap it down. Reach it up. You can rotate it. And up. Yes, team. And breathe. Boom. Four. Yes. Three, two, one. And relax up onto your knees. Team, we're gonna take it right here. We've got that kettlebell now if you want, you can just do a press. If it feels okay to you, we're gonna take it behind the head for some triceps. Looks like this. Core engage. Here we go. So tricep press or regular press? Right, we're here. Make sure you're not arching. Pull that core in. Elbows in. We got one minute to go, team. Let's isolate the back of the arms either way, even if you're here. Elbows in. Yes. We've got four. Three, three. Yes. Two, one. Yes. Team, hold it here. One foot up if you can. If this is not right for you, set that weight down. But watch me here. You're gonna do that half kneeling squat. We're here. Drop it down. We're here. Drop it down. We only got five each side. That's three and up. If you want to just push. Pulse your squat, you can do that too. Switch your legs. Here we go. 5. Can we get it in in 10 seconds. 4. Breathe. 3, 2. If you want to get one more, you can. Boom. Oh, man, that's a lot. I know. Guys, again, catch your breath. Grab that water. Cheers, y'. All. How are you feeling? You feeling that heart rate right? Guess What? We are 20 minutes in to this workout. We're almost done. I know. I told you it goes by fast. Moves fast, but it moves fast. Let's get another swing while we're here, and then we got one more round. All right, team, no deadlift this time to start. But if you want to stick with the deadlift, you certainly can. I'm gonna go a little heavier with my 35 pound kettlebell. You can do the deadlift, or. We got 30 seconds of a swing. Let's get it in. Core engaged. Give yourself A second. Catch your breath. Nice. Good posture. In 3, 2. 30 seconds. Prep it back. Power it up. Here we go. Drive it up. Let it drop. Up. Let it drop. Notice how when I'm going heavier, I couldn't get it higher if I tried. Right. It makes me. Forces me to really only use my lower body. If you feel like your kettle bell, your double is getting too high, or you feel like you're using your arms. Time to go heavier, team. Use the posterior chain. All up through the back of the body. Lock it out. Let it drop. Yes, you can. Three, two, one. Swing and relax. Yes, team. All right, set that to the side. Catch your breath again. If you need some water, grab some water. One more round. Guess what, team? This one is only four minutes. Let's finish it out strong. Okay, we got four minutes. We're going to start with a little lunge sequence. We're going to feel it, we're going to add some rows, we're going to add some little handoffs. It's going to be challenging, but you can do it. I'm going to give you some options. All right, we're going to start with a curtsy lunge. Then we'll have some crossover to the back. If you need to, you can just tap it back. But if you can get low, heavy to medium kettle bell, something you can also use for a row. Let's finish out this four minutes. Strong team. We can do it. Zip up that core. Shoulders back. In three, two. Curtsy lunge. We're going to cross it over. Tap it up right here. Cross it over. I want you to get low and have the kettle bell on that opposite side. So you can either touch it down here or if you want a little rotation, drop it behind. You're going to feel that right in your core. Down only if you're experienced with that. If you need to, just keep it here. Or again, just tap it back. Just here. Keep that front leg working. Yes, you can. Here we go. We got four. And breathe. Three. Boom. Two. One more. I want you to hold it down, all right? If you can hold it down. Little pulses. Keeping those hips square. Yes. There's the burn. Three, two, one. Bring it up. Hinge it forward. It's your row right through here. So keeping that front leg working right here. Flat back. Yes, you can. Four. Yes. Two, one. Watch me, team. Regular lunge row. Step it up. Lunge and hinge row. That's a lot of balance. If that's not right for you, I just want you to tap it back row. That's okay. Down four more. Right here. Four. Boom. Drive it up. Three. Yes. Two. One more. Good. Hand it off. Right here. Hand off. You're just staying low. If that's not right for you, I just want you to hold it here. We got four. Three, two. Relax. I know. Halfway there. Can we get it all in on that other side? Curtsy, lunge. Here we go. Let's do it. Curtsy it. Step it up. Yes, you can. And up. Right through here. Yes, team, we got strong arms, strong core. Finish up with some strong legs. Breathe. And here. Yes. Boom. Two more right here. Two. Can you hold it down? Hold it down. If that's not right for you, I want you to bring it up top. If you need a breather, it's up to you. But if you can, little pulses. Hips, stay square. Burn. Four. Three, two. Take it here. Hinge it forward. It's your row. Flat back. And here, so that elbow comes right up by your side. Team, so you're staggered in your feet. Core is engaged. Not here, here. Pull it up. So, yes, those. You're going to still feel it, but focus on that upper body. Yes, you can breathe. Here we go. Lunge it back. And hinge row, bring it up. Hinge row, bring it up. Yes, you can. Boom. And up. There we go. 4. Yes, team. 3, 2, 1 more. Yes. Hold it here. If you can just hold or hand it off. 10 seconds. Stay low, stay low. Playing with your core. Four, three, two, and breathe. Oh, man. You guys set that to the side. Halfway. Four minutes. Boom. How do you feel? I hope you're tired like me. I know I am. All right, team, so I know we just had that one little section down on the mat. We did the side planks. We have that core, but things like that. Handing it off, rotating. We're getting your core working the entire time. How about we finish this off with a swing? One more swing. Let's get it done. Go heavy if you can. I know those legs are feeling it, but you can do it. That's not right for you. You just stick with the deadlift. But let's get it done. Wrap that core. This is it, team. 30 seconds. Prep it. Catch your breath. Give it all you got. Prep it. Three, two. Deadlift or swing. Here we go. Power up. Power up. Yes, team. Whatever gas you got in the tank, give it all right here, cuz. Then we are cooling it down. I know. I'm feeling it too. Keep it up. Push into those feet. Lock out at the top. Squeeze those armpits. I know it sounds Weird. But it's going to help you activate those lats. We have five, four, three, two, one. Swing and relax. Yes, team. Pedal those feet. Someone in the athletic club said to me the other day, any workout where we get three swings always feels good. Super strong and powerful. And that is true. All right, team, set your weights to the side. No bonus move. Don't worry. As we're letting that heart rate come down, just tap it out right through here, nice and slow. I hope you felt the burn and I hope that I made good on that promise that it would move quickly, right? Those five minute blocks. Four minutes blocks. I know many of us like it. Let's take it up right here. Big stretch. Really prefer it when we get intervals. 40 seconds, then you get a break. You know what's coming. Everything's on the screen. And trust me, there's a lot of those workouts here on this channel, but sometimes we just want to go for it. We want to push our muscle endurance just like our cardiovascular endurance, right? You feel that in your heart rate. You want to push that muscle endurance because guess what? Life does not move in. Set timed intervals. So we need that muscular endurance just as much as we need that strength to do things in life, right? Whether that's shoveling the driveway, raking the leaves, putting away the groceries, carrying your child, rocking a baby for hours and hours, right? We need muscle endurance and we need muscular strength and we need that mental endurance, that mental stamina and stre strength that we get when we challenge our body in ways like this. Roll through those wrists, right through here. Take one arm across if you can. So let me know, how are you feeling? Are you feeling strong? Are you feeling like you're improving your endurance and your strength and your overall health and you're feeling powerful? That's what I hope you leave this workout and every workout with. Feeling tired. But the good tired, the tire. That you know you did something that. That you know that you're better than when you started, that you know that all you have to do is show up and be where you are today. And you're gonna leave this workout feeling better than when we first began. Hand on the wall if you got it or just to the back. And you can either tilt that hip forward or if you can bring it up or prop it up on something, get a little quad stretch. Always good. Tilt that hip forward. Oh, you can tell my heart rate is still up. Still getting back into the zone after some time off, right? Which we all need. Remember, rest is part of the process recovery is part of the process. Thank you so much, team. Let's roll those shoulders. Let's get one big deep breath in. Leave me a comment. Leave me a like. Don't forget to subscribe to my YouTube channel and join me on the Body Fit by any app in the Body Fit Athletic Club. All your info is in the description below. You did it. That was your kettle bell body burn workout. Great job, everybody.