30 Minute Kettlebell Sculpt Workout - SCULPT #12

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kettlebell sculpt workout. This is day 12 of your sculpt challenge. In today's workout, we are going to work the entire body for strength and cardio using just one kettlebell. If you have a few options of different weights, keep them close by. Otherwise, just use what you've got. I'll give you lots of options. So listen to your body and work to your level. All you need for this workout is a kettlebell and a mattress. Are you ready? Let's do it. Let's start just getting our bodies warm. Go ahead and march and roll through those shoulders. Try to release any of that tension from the week, from the day, from the month, whatever it is. Take those arms up and down. We're gonna keep this warm up pretty short. Our goal is to get the blood flowing, raise that body temperature, get. Get some mobility and get our muscles activated. Let's step out to the side with the big circle. Just like this big open up. You can get a little deeper in that side lunge if you want. Right through here, and let's hold it here. So take that hand down if you can. Reach it up, and then shift to that other side. Reach it up. So a little activation as we're starting to feel those legs turn on. Right. Maybe I'll get more towards the center. 3, 2, 1. Let's walk those feet a bit and just take it flat back down and round it up, opening up through the chest, rounding through the spine, all the way through. Right here. One more. We're gonna take it with a squat and reach up with those fingertips. Sit low, reach it up. One more right here, if you can. We're gonna walk it back, so squat it down, hands down, walk back, walk in, walk forward, and up. If that's not right for you, I just want you to take it down. Step back, and step back. We still want that hip opener, but if you're able, drop it down, walk back. Feel that core working. Feel those hips opening. Take it back. And one more, if you're able. We're going to stay down. Right through there, and we're going to take those knees across, Little tap, knees across, little tap. Breathe. Two more, and then I want you just to walk your hands back and slowly round it up. Here we go. Let's tap and reach across. All right, team, here is what we've got. This is gonna be a fun workout. We're gonna get it done quick. Let's get that heart rate up with Finishing up the warm up here, we are going to have just a few quick circuits. Not very many, I promise, but they're a little bit longer. And here's what we got. As we close out summer fit, we've had sweat, shred, and sculpt. We are getting them all in with this workout. So we're actually going to start with our sweat round, meaning we're going to start with a compound movement. It'll be something simple, something, you know, our basic compound movements. Then we're gonna take it to shred. That's where we'll drop it down to back to basics. So a little bit different than what we normally do. Usually we'll start back to basics with an isolation move and then put them together for a compound, but we're going to do the opposite. We'll start sweat with the compound move. We'll separate them out for back to basics for shred. Then we'll add a few little pulses and burn moves for sculpture. Don't worry, I'm going to give you lots of options. I'm going to talk you through it the entire time. Once we get through the whole circuit, we'll add in a little body weight, cardio mobility, some swings in between. We're gonna get it done quickly. Go ahead and grab a kettlebell. Something kind of medium. We're gonna start with a squat curl and press. So watch me. You're gonna sit low, you're gonna curl at the bottom, you're gonna press at the top. We've got 40 seconds. Zip up that core. Shoulders back. Here we go. Squat curl and press. Now, you do not have to rush it. Even though this is technically our sweat round, your heart rate's going to get up either way, right? Especially after we just did that cardio. To finish our warm up, sit low, curl at the bottom. But if that's not right for you, you can do the squat. Then you can girl curl at the top and the press. If that's better for you, you can make them two separate motions or all the way up and through. We got five seconds. Let's get one more squat curl and press. Give your hands a little break. Now we're taking it to shred. So we are back to basics strength. We're going to do a curl and a press press. If you want a little variety, we can go cross curl, press to the center. Cross curl, press to the center. Grab that kettlebell in the center. Here we go. So you can go regular curl press down and down, or take it to the side, cross press, Other side. So you're just going across your body. You're gonna feel. When you get to here, it's a little pull in those obliques and that center. Core, core. So keep yourself from twisting. You're going to stay here. You're just going with the arms. Feel the core across your body, and then press. Cross, curl, and press. Finish it out. Back to basics. Arms, cross, curl, press. Yes. Let's get one more each side. Boom. Sticking with our shred round, we're gonna take it to a squat. Now. I'm gonna do a little step out and in. I'm gonna keep the kettlebell low because those biceps have been working hard. Let's give them a break. Let's keep that weight low. If you can step out into it. Right and left. Here we go. 40 seconds. Sit low, step it in. Sit low, step it in. You're here to here. Drop those hips. So even though the weight is in the front, what we're not doing is letting ourselves round. We're keeping those shoulder blades back, packing the shoulders, sitting low in the hips, and driving it up. If you want, you can just keep a regular squat if you're able. Step it out, step it in. Right? Step it out. And in, out and in. Five seconds to go. Three, two, one. Hands. Get a break. All right, this is where it gets fun. Sculpt round. Here's what we got. We're gonna pulse for three down low. We're gonna go curl and press. Then we're switching it up. We're gonna do the opposite. We're gonna pulse our curl, press and squat. Join me here. Take it low. Pulse in those hips. 3, 2, 2, 1. Curl at the bottom. Press it up. Drop the hips. 3, 2, 1, curl. If you want a little variety, turn those toes out. Pulse. Three, two. Remember, you're gonna pulse to the ground. Curl and press. Drop your hips. Pulse, pulse, pulse. Boom. Yes, you can. So we're not pulsing up with it, we're pulsing down with it. And then strong with that upper body. 3, 2, 1. Curl and press. 3, 2, 1. Last one. And boom. All right, that got the heart pumping. Essentially, it's all sweat. Right now we have the upper body, so we're gonna pulse right in the center. 3, 2, 1. Up and squat. Back center. 3, 2, 1. Pulse with the curl. Press and squat. Here we go. 3, 2, 1. Up and down center. 3, 2, 1. All the way up. Sit low. You can also go side. 3, 2, 1. Take it up and down. 3, 2, 1. Take it up and down. If you're Going to the side. You're still coming about halfway because that pulse is in the biceps. Then all the way up and through. 3, 2, 1. Up. Squat low. Let's get it done. 3, 2, 1. All the way up. Drop it down. And breathe. Set that kettlebell in the same center. Let's get it with a little bit of cardio mobility. Leave the weights alone. Let's take it. Step behind, reach behind. Right through here. Join me. 40 seconds. Cross behind. Cross behind, yes. So we're opening up through the hips. So we stretch out and get mobility through that squat. We're reaching back with the thumbs and arms up. Arms up. Shoulders, biceps, shoulders, bicep. Mobility. If you want more cardio, you're really feeling it. Pick up your pace. If you want more of that strength, get low in that curtsy. 10 seconds to go. Right through here. 5, 4, 3, 2, 1. Catch your breath. Quick sip of water. All right, team, we're gonna get a swing in between these rounds. So what I want you to think about, we're gonna have everybody start with a deadlift with just a little hinge. Grab a heavier kettlebell if you've got it. We're gonna come right in the center. If you've never done a swing before or if you're just not feeling it, you need to modify for every for any reason. I want you to take it with a hinge right through here. You're bringing it up and down. I want everybody to start with that. So bring that kettlebell in the center. Core zipped, shoulders packed, and back. We're here. Squeeze it up. Zip up in the core. If you're feeling good about this and you're comfortable with the swing, watch me. We're gonna power it up. Lock it out chest level or below. Let it drop. Power. Let it drop. Join me here. Keep the deadlift or swing. Three, two. Remember, our arms are just along for the ride. They're not doing the work, but they're getting the work. You're actually going to squeeze in your back muscles so your arms can't lift while you luck out with the glutes and hamstrings with the core lift on the pelvic floor. Keep that chest up. Ten seconds. Breathe out. That really helps you connect. Three, two, one. Swing and relax. Give yourself just a second to pedal those feet. Relax in your back. Go ahead and shake everything out. Set that heavy one to the side. We're gonna take it. You can go back to that mobility if you want, or just watch me. We're gonna take it to A very familiar compound you know, I love, which is a lunge in a row. We have a lot of 22nd, half and half. We're gonna start alternating. So you can set the kettlebell in the center, lunge it down hinge row, step to the other side. Or you can hand it off at the top or hand it off underneath. Then we're gonna take it one side, row for 20. Other side, row for 20. One side, lunge for 20, lunge for 20. Then we'll do some pulses, and we'll keep it on the same side. It's gonna make sense as we get through. It's a lot of 20 seconds, so stay with me. You're gonna start alternating. Lunge. Drop the chest row, switch it up. Here we go. Down row. You can set it down in between. So you are dropping in the lunge, but you're also hinging at the waist, Right hinge. If it's better for you, hand it off at the top. A little more challenging. Down, up. If you really want that challenge, do the row, hand it off underneath. That's going to really play with your balance. You're gonna have to hang out a little bit lower. Make sure that back stays flat. You not have to go the same speed as me. This is your workout. Last one. And relax. All right, shake it out. A lot of stuff in that hinge position, so make sure you come up in between. We got 20 seconds here. Staggered row. I want you to turn that wrist as we go. Then we flip over. Same thing. Other side. Get set up. Core zipped, flat back. Here we go. Up and turn and down. 20 seconds. Strong row. Chest, shoulders, hips towards the mat. Pull that kettlebell towards your hip. Pull your elbow up to the ceiling. Squeeze in the shoulder blades. Three, two. Set it down. Switch your sides. Hinge it here. Core engage. Here we go. And back. Yes. Remember, we're not turning into it. We want to keep it strong right through here. This is probably our most challenging circuit because we have a lot in the similar position, but we're gonna get it done. 3, 2, 1, and boom. All right, if your hands need a break, feel free to take this body weight. Otherwise, you're gonna hold your kettlebell at the center. 12, 12, 20 seconds. With just a lunge, you can keep it stationary. Here we go. Lunge and up. I'm gonna keep it stationary. It's up to you. If you want to move in and out of it. Step backwards or forwards. Remember, we're on that train tracks. Chest is lifted. You can lean a little bit into that front leg. Right? Breathe. Drive up to the heel. One more. Right here. Set it down. Let's switch your sides. Other side. Core. Engage weight right here. Here we go. Down and up. Yes. 20 seconds after this, we're gonna add some pulses. We're gonna keep it all on the same side. So we're gonna pulse in the lunge for three, then pulse in the row. I'm going to talk you through it. One more. Shake it out. All right, get excited about this. We got 20 seconds. In 20 seconds, turn to the side. I'm gonna give you a couple seconds to catch your breath. Watch me. We're gonna pulse it down in the lunge. 3, 2, 1. Power up with the row. 20 seconds of that, then we'll stay on the same side. We're gonna pulse. 3, 2, 1. Drop it down in the lunge. Pulse with the lunge for three row. Pulse with the row for three. Lunch. Let's get it done. 20 and 20. 3, 2. Pulse your lunge. 3, 2, 1. Strong row. Chest stays forward. Drop the back knee on that pulse, but you're staying in that hinge position. 3, 2, 1. And up. Yes, you can. And breeze. Sculpt it. Switch it up right here. Pulse. 3, 2, 1. In your back. Drop it down. Lunge. 3, 2, 1. Drop it down. 3, 2. I know. Yes. And breathe. 3, 2, 1. 3, 2, 1. Last one. Boom. I told you this would be the challenging one. Shake it out. Give your heart rate a break. We're going to turn it around. Other side. Pulse down with the knee. Pull up strong with the row for one. Then we switch it. Pulse three with the row. Drop it down. One. Here we go. Here we go. Three, two, one. Strong row. I know it's tempting to not get as low. We want to be right here, right? Because it feels a little better. I want you to challenge yourself to get even lower. Drop that knee. Push into that front heel. Drop your chest. Yes, you can switch it. Pulse with your back. 3, 2, 1. Drop low in the lunge. 3, 2, 1. Low in the lunge. Yes, you can. Don't let your brain or your leg talk you out of it. Where that high heart rate? Because you got a breather coming in. Three, two, one. Boom. Wait. To the side. Let's get some cardio mobility. Here's what we got. Hamstring curls to the back to stretch out through there. Swing those arms to the front. Here we go. Hamstrings, hamstrings. Breathe. You can take it nice and slow. Think of stretching out through the hip. Flexors stretching out through your back. You can also pick up the pace if you want that cardio. It's up to you. Can you feel how out of breath I am? Those sculpt moves will do that. Compound movements, pulses. Everything's working hard. We're gonna get a quick sip of water after this. We're gonna have a little mini core round on the mat, then we're gonna swing, and then we got one last round. 5, 4, 3, 2, 1. Water. Because we just did a lot in that hinge position, we're gonna hold off on our swing for just a second. We're gonna take it down into a little mini round for our core. I'm gonna call it a mini round. Join me right here so. So you can get that little stretch, because we're going 20 seconds. 10 seconds rest. 20 seconds. 10 seconds rest. Twenty seconds on that. 10 seconds rest. I really want you to stretch back into it. We're gonna start with a plank jack knee. So you have options. You can bring it across, step it out, or across, jump it out. 20 seconds is all we need. Modification is just tap back or tap back, Bird dog. Then we're gonna hold it in our regular plank. Back to basics. You have an option to be on your knees, and then we're gonna do some little knees in and lift. I'm going to talk you through it as we go. Go ahead and bring it back up if that's not right for you. You say quadruped all fours the whole time. Three, two, one. 20 seconds, cross Jack. Kind of like a cross between a mountain climber and a jack. It's only 20 seconds, so whatever you need to do to make this a sweat round to get that heart rate up, make sure those shoulders are right above the elbows. As we get tired, we tend to slick, sit back. Three, two, one. Stretch it back. Now we're going to our elbows. If you need to modify, I want you to stay on the knees and do an opposite Bird Dog. Otherwise, we're holding. Here we go. What I want you to think about here is that good, good plank form. So little tuck of the pelvis, hips to ribs. Imagine there's magnets bringing the hips together and the ribs together and your belly button up through your spine. You're nice and tight in your legs, in your glutes, but you're not holding your breath. You're using your core. Three, two, one. Stretch it down. All right, last one, team. Here's what we got. We're coming. Knee in and up. Knee in and up. So It's a pike. If you're modifying, I want you to take it back from the knees to last 20 seconds. In three, two, one. Knee and lift. Knee and lift. So you have to pike in order to give yourself room, right? For that little lift, you can always modify here, here, the opposite way, or keep it here. 5, 4, 3, 2, 1. Stretch it back up onto your feet, team. Sweat everywhere. All right, shake it out. How about we come back to that swing again? We'll start with that hinge. Give yourself some time. Coming up. We'll start with that deadlift. Give yourself a second to get familiar with that form, warm, maybe wipe off the sweat off of your hands. Then you're gonna take it here. Start right here. Find that good deadlift position. You can stick with that. Or if and when you're ready, join me for the swing. 30 seconds. 3, 2, 1. Bring it up for 3, 2, 1. Swing and relax. Good. We're down on the mat, team. Quick sip of water. We're gonna finish it out right here. Right? Join me down here on the mat. We're gonna take it. We've got a press and a bicycle. That's our compound movement that we're starting together. You know this one, it's a close grip press, so we get our triceps, but we're also getting chest and shoulders, so you can modify by just doing a bridge. Otherwise, we're going to keep a bicycle. Then we're going to take it. Just our press and then just our bicycle. But we're only going 20 seconds each. Then we're gonna pulse it for three, pulse it for three, for 20, then pulse for three. Pulse for three. All right, so we're splitting up our shred and our sculpt rounds. We're starting with our sweat. 40 seconds in three, two. Compound press and bicycle. Slow and controlled right through here. We're gonna get through this quickly, so just stay with me again, if you need to take it to the bridge, if that's better for where you are, especially if you're in my prenatal crowd, take it there. You can also just do the press if you're able. Keep the bicycle so we keep that core working. Right? Strong arms, strong legs. Yes, you can. Elbows in. Coming right down by the side. Feel how those triceps are working. For three, for two, for one. Shake it out. All right, team, so we're gonna go just your press, then just your bicycle. You can keep it up in between. Let's get it done. 20 and 20. Down and up. 20 seconds. Isolated you can keep it up there or you can keep it up in the bridge right here. Core is engaged either way. All the way through. Yes. Keep those elbows in tight to get those triceps working with the chest. Last one. Hold it up right here. Slow bicycle. Try to get low. Bring it in. What I want you to think about on this, try to keep that knee at about tabletop, not coming in as far we get, that little stretch here. But I want you on this round to just stop it right here. Right? Yes, you can. Ah. Three, two, one, shake it out. All right, last round right here. We're gonna pulse for three, two bicycles for 20 seconds. Then we're gonna pulse three, knee to elbow. 20, pulse three, knee to elbow. Press in between. Here we go. Press. 3, 2, 1. Bicycle twist, bicycle twist. 3, 2, 1, twist and twist. If that's not right for you, you pick whatever version of this is good for where you are. I know your arms are feeling it. Mine are, yes. Switch it up right here. Pulse the bicycle. 3, 2, 1. Press 3, 2, elbow to knee, pulsing. So this time you are bringing your knee all the way in. Yes. 3, 2, 1. 5 seconds. Last one. 3, 2, 1. Boom. Stretch it out. All right, team, take those arms out wide. Here is your mobility. I want you just to stretch right through here. So wide arms, wide legs. Join me right here. 40 seconds. Now you have a few options if you want straight up mobility. Keep it here. If you want a little core, you can lift it. You can even come up here. Big stretch, come up here. But any option one, do. I know you're tired and we're almost done. And breathe. Take it up and out. Up and out. Yes. I'm mixing it up, right? And up. Three, two, one. Shake it out. Up onto your feet, team. This is it. One more swing and maybe we'll have time for a bonus move. One last swing. I want you to give me everything you've got with this swing. Power it up. Lock it out. If you need to modify, you take it with that hinge. This is it for your swing. Roll those shoulders back. Gather all that good power and strength. Prep it. Three, two, one. Take it up. Breathe. Yes, you can. Drive it up and through. Core. Engage. Power up. What can you give me on this last swing? Power. Lock it out. Lock it out with every muscle in your body. Breathe out strong. Yes. Bring it up. 5, 4, 3, 2, 1. 1. Swing. And relax. Oh, man. Team, you know what? You know what? I think we got time for a bonus move. How about it? Join me here. I want you to watch me. If you're keeping it up top, you're gonna take it. We're gonna do no weights, let's do no weights. We're gonna go 3, 2, 1. You can either go here across your body or you can do it from a plank. So three, two, one. Cross and cross. Let's actually open it up. All right? So side lunge, side lunge, side lunge, no weight. Cross, cross, either in a side plank or from the top. Right here. Here we go. Let's get it done. One minute. Three, two, one. Pop it back. Cross it it through. Big open, cross it through. Big open. Pop it in nice and wide. 3, 2, 1. See what I'm doing here? I'm ending with that. Good mobility, even though it's a bonus move. No weight, no crazy high impact, right? Except for that little pop back. I know, right? Your heart rate's still going to be up. Just finish it out strong right here. 3, 2, 1. Pop it back. Reach. Yes. 15 seconds. Can you get at least one more time all the way through? 3, 2, 1. Yes. 5 seconds. What do you got with me? 3, 2, 1. Finish it out. Cross and cross. Stretch it back. Yes, team. I know. Sit back into that child's pose. Knees open, Frogger stretch if you can. We feel that. Press your shoulders down. One at a time. Come up on all fours. I want you to roll through. Cat, cow. At your own pace. Yes. You did. You did it. I hope you're feeling strong. Hope you're feeling a little limber after that last mobility bonus move. How fun is that? Right? If it works for you, I want you to take it into that pigeon stretch. Otherwise just think of that 90, 90, right through here, but turn into it here. Make sure that you like this video that you leave. Leave me a comment, let me know how you're feeling. And of course, don't forget to subscribe so I can keep making these free workouts for you. Take it to that other side again, you can just be in the 9090 or take it here in that pigeon. And of course check out all the links in the description below. Would love to have you join us in the Body Fit Athletic club if you are looking to take it to the next level. If you need that extra support, especially in the nutrition side, we have a full time dietitian who is there for you. I'm in the club. That's where you get direct access, personalized support for where you are. What is it that's holding you back? We want to help you find that joy and movement, heal your relationship with food and of course, keep showing up. Breathe. Let's take those arms out in front to the side. Check out the other links if you're looking where to find any of the equipment or apparel like this shirt. Need more kettlebell on my website? Let me know if you have any questions. And of course, follow me on social media so you don't miss a beat. Let's get one big deep breath in and out. You did it. That was your kettlebell sculpt workout. Great job everybody. Sa.