30 Minute No Repeat Kettlebell HIIT Workout I BodyFit Strong Day #15

Foreign. Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat kettlebell hit workout. This is day 15 of your body Fit Strong challenge. Just like the name suggests, this is a no repeat workout. So once you do an exercise, you are done with it for the day. We are moving on and we're going to work your entire body for strength and cardio using just one kettlebell. If you have a few options of weights, all you need for this workout is a kettlebell and a mat. Are you ready? Let's do it. Let's get started with a quick little warm up. Go ahead and start moving your body. March it, jog it, whatever is good for you. Let's shake everything out. Release that tension in your body. Get ready to move today to get that energy flowing. Get those endorphins up. Get feeling good and strong. Roll those shoulders, start small, then take them a little bit bigger and then back to the front. Of course, if you need more of a warm up, please get it on your own. You can check out the links in the description below for my extended warm up and extended cool down videos. Those are about 10 minutes long. We're gonna keep it just to about four or five minutes here, right here, just to get the blood flowing. It's also going to serve to get our heart rate up, starting with a little bit of cardio. So take it out nice and wide here. Opening up. And then just sit into that side lunge. Moving through it here. Just like this. Opening up. Now let's move into it and keep that big chest opener right here. Or touch it down, reach it up, touch it down, reach it up. Right through here. Keep it going. One more. Let's take it center. We're gonna do a big Y up and then Y down. So it's a little hinge through the back. You can even pull those arms back. A little bit of a hyperextension just to get everything moving through the back again. One more. Good. Right here. Let's tap it back. Reach and up. Tap back big. Reach the ceiling. Get low if you can hold this one right here. From the top or from the bottom, we're gonna drop that knee. Whatever feels good for you. If you want to get low with it, take it here. Push up through that front heel. If you need to stay a little higher or with balance, that's okay too. But just hip flexor. 2, 1. If you can take it all the way down, reach it up. Walk that front foot away from your body. Reach under, staying low if good from Here, walk it back to that high plank position if you can. Otherwise, take it to the knees or stay up top if you need to press back into that down dog. Here to here. Just press it up all the way through. Stretch through your back. Take a big step forward, other side. You can be up, you can be down. Drop that knee right again. If you need that balance, you need to keep it, take it up top. As long as you're getting that hip flexor, that works too. 4, 3, 2. Good. Reach that hand up. Reach through, little rotation. You can even walk that front foot away from your body. Good. One more. Take it right here and let's tap those knees across again. If you need to stay on your knees totally fine, you can just take it to a little bird dog reach right here. This works too. Or take Those knees across. 3, 2, 1. Walk yourself all the way back. Round it up and reach. Let's tap and reach across. All right, team, so no repeat. We're gonna start with a lower body for 40 seconds, then an upper body. You'll get 20 seconds of rest where I explain the next move. Take it over your head. Then we're gonna take it to what we're calling our strength hit, right? Or our weighted hit. That is where you're gonna get a hit. Vers it is high intensity interval training. You will get that using the weight. So it's not gonna be a high impact move. It's going to be something using the weight, a compound movement or something to get your heart rate up using the kettlebell. Then we will take it to a core exercise followed by a cardio hit. So our cardio hit is going to be more of that body weight, no weight involved, body weight to more traditional cardio. Of course, I will give you lots of different options. So you are today, work to your level. Challenge yourself in a way that works for you. And remember, if you showed up today, you are successful. Go ahead and grab a kettlebell, heavy to medium. Watch me here. We're going to start with a basic curtsy lunge. So we're going to tap behind, hand off that weight in the beginning, right at the top. Take it here. If you're feeling spicy, you can hand it off here underneath the legs. But start with the regular. You're crossing behind. Tap behind if you need to modify. Get low if you can. 40 seconds. So curtsy lunge, hand off in the center. If that still feels like too much, just keep the weight right in the center. Again, modification. You're just tapping spicy here, Take it here. Breathe get low. You not have to go fast on this. Try to get low. If you can work through that hip, I'm handing off that kettlebell, which is going to engage the core, but again, it's lower body, so feel free just to keep it here if you don't want to go under the leg. Right, three, two, one. Let's finish it out. Yes. And breathe a little heart right there. Kettlebell down in the center. Moving to upper body. We're gonna go one row in, elbow close. One row wide. Set it down other side in and wide. Palm in to the back. Hinge it here. In 3, 2, 1. Bring it up and wide. Then switch. Row close, row wide. Looks like this. In, close to your body. Out wide. Set it down in between. If that's too low for you, just hand it off right here. But when we take it here, that helps us get low. If you need a little breather for your back, come up in between. Hinge body weight up and wide. Yes. 10 seconds to go. Nice. Good form. Squeeze in the shoulder blade all through your back. Yes, you can. Last one. And breathe. All right, team, now we're into our strength. Hit. Guess what? We got two rounds of this. Because we got right and left, our regular lunge. You're either gonna rack it here or rack it here. You're gonna lunge it back. So if you're here, tap it back or get low. In 3, 2, 1. 40 seconds. Down and up. You're gonna feel how this engages your core, keeps the upper body working, right? So you're racked right here at your. At your collarbone. If that is too much, totally fine. If you keep it here, you're also going to get the upper body working, right? See that bicep curl, shoulders, chest, back is tight. Modification, of course, is just tapping back into it. 10 seconds this side. You can also have that hand out sometimes. That helps. Feel that heart rate up. Last two. One more. Yes. Give your hands a break. So just by having it wrapped, we keep the upper working. We get the core engaged, we get the heart rate, we make it harder for the legs. That's what we're doing here. That's why that is your strength. Hit. Drive that heart rate up. Grab it up, bring it around. Arm out. If you need it, Tap it back in 3, 2, 1. 40 seconds. Remember, no repeat. Except when there's a right leg and a left leg. So I can already feel my balance is a little more challenging on this side. I'm going to bring it closer to my body. And here, maybe not. Get as low. If you need a little balance, that works too. Hang on to the wall or a sturdy chair. Or again. Two hands right here. Still keeping the upper body working. Still keeping the core engaged. Still getting that heart pumping. Are you feeling your heart rate right? We don't have to jump or go high impact to get the hit right. Hit means a lot of things. Three, two, one. Yes. All right, down on to your back. Let's get a little bit of core. So we're here. Down on your side. Hold that weight to the top. And we're gonna take our legs down to one side or the other. Join me here, then I'll give you a mod. We're going side, tap it up. Side tap it up. You're gonna add a little lift, if you can. Modification is just bridge holding that weight up top. Zip up that cord. You're still getting the core engaged, but if you can, here and up. So little taps. If you want to make it more of a little hip lift. If you want to make it more of a little half circle with your legs, it's up to you. Whatever you feel secure doing, holding that weight up. If it's too much, bring it a little lower or take the weight out of it for 5, 4, 3, 2, 1. Good. Set that weight to the side. We're gonna stay right here. Last thing, you've got your body weight. Cardio hit. So we're gonna go four climbers, four plank jacks. If you need to modify, I want you to take it up top. Four climbers, four jacks. Low impact or high. Here we go. 40 seconds. Plank and four. Three, two, one. Bring it in. Four, three, two. Knees into the chest. Four, three, two, one. Or up top. Four, three, two. Or low impact. Four, three, two. Cardio hit. Make it good. You're over halfway there. Let's get these last 15 seconds. Drive that heart rate because we got water coming. 4. And take it out. Core is engaged. Either way. Five seconds. One more time. All the way through. And time. But finish it out. Yes. My core is feeling it. I don't know about you. Grab a sip of water, team. Bodyfit by Amy. Water bottles available on the website. Check them out. All right, team, bring it up. How about we go to a little swing? I'm gonna go with my heaviest kettlebell, then we'll get into that next circuit. So I've got my kettlebell here. 26 pounds, 12 kilograms. If you have never done a swing before or you're not comfortable, I want you to keep it with that deadlift here. To here. Everybody can do a few of those to feel for the motion that's coming up. If you can swing it, we're going to drive it back, power it up, lock it up. Also, be sure to check out my how to do a kettlebell swing video. All right, roll those shoulders back. We have 30 seconds. Zip up that core, hinge it here. Shoulders back, chest open. Here we go. Prep it. Three, two, one. Power. Here we go. Breathe. So the kettlebell swing in itself is a weighted hit, right? A strength hit, full body move, and get our entire body working together, but we're also getting that heart pumping in a hit style. We up, four, three, two, one. And relax. Ah. Pedal those feet. Water again if you need it. Watch me. We're gonna stay here with this heavy one. I think you got it. We're gonna take a sumo deadlift. So we're gonna keep those hamstrings and glutes working. Watch me here while you catch your breath. Toes are out, kettlebell in the center, but you're hinging, driving it to the back so it looks like this here up and hinge. You're trying to touch the ground if you can. If that feels like too much pull, I want you to add a little plie squat with it along with that hinge. So sort of like a neutral grip. Deadlift. Go lighter if you need to. After that, we're going to take it to that curl and press. So catch your breath, grab that heavy kettlebell. It's going to be challenging after that swinging, but you can do it. Weight in the center. Core engaged. Shoulders back. Hinge it. Lower body. Here we go. Sumo deadlift. So we're here. So it's still a hip hinge a little trickier because your toes are out. You should feel the difference right through those inner thighs and glutes right here to here. Squeeze it up. If you feel too much pull in your back again, you can bend those knees a little bit more. Try to keep your eyes up, chest open, and also keep that kettlebell going right down between the feet. 10 seconds. Feel the difference, right? Booty. Glutes, hamstrings, inner thighs, all the way through. Three, two, one. Catch your breath. Set it aside. You may want to go a little bit lighter. We're going to a curl and a press. We're gonna get 20 seconds each side. Watch me here. I'm gonna go up, up for 20. I actually want you to use this hand here to keep the core engaged. Ready? Here we go. 20. Up, up, down, and down. So it's sort of a stationary version of that gunslinger curl. If you don't feel comfortable with that, you can also take it here, here, rack it, or between trying to mess it up here. Let's get one more. Switch your sides, right? Up, up. So you want to have that opposite hand to help you get that kettlebell up, but also as you press to be able to press right here. I know it's a little different, but you can do it one more up. Upper body. You got it. All right, team, so we're keeping with that motion. We're gonna take it. Side lunge. Here's your strength hit. I want you to clean it here, right? So if you can do that clean where you come around, take it one side. Otherwise we're here to here. That might feel better. One side. 40 seconds. Here we go. Take it down, clean it up. So step into that side lunge. That's why we just did that one side with that curl and press, because those biceps are working hard here too, right? And up. We're all on one side again, if you're one side, bring it up. Clean. That clean is hard to manage. To really have it not flip your wrist. You gotta come around with it. So if that's not your thing right now, it's an advanced move. Take it here. Two handed. Clean, uptight core and arms. Five seconds. This side. Get low strength. Hit. Last one. And breathe. Give your hands a little break. Shake them out. All right, team, other side. Keeping that heart pumping. So here to here, if you can clean it around, should be going around the side. Not a flip or one. One kettlebell between. Between two hands. All right, let's get it done. Other side, straight pit down. Bring it up, take it down, bring it up. Or one side here. This one's a lot more natural for me to really bring it around right here to here. But it's up to you. Bring it up. Two handed sometimes feels better because you can really clean it tight and get that core work. And speaking of core, core is coming up next, so stay with me. Breathe. 10 seconds. Up. Really get low in the legs. There's that heart rate. 3, 2, 1. And relax. Yes, team, stretch it out. All right, so we've got our windmill. So standing core, it is your choice. We're gonna go both sides. We're gonna turn the toe out, hand up. You can go low with it or rack it up, rack it up, go high with it. It is up to you. Whatever you feel most comfortable with. Here we go. One side. Looking up and down. If you're not experienced with the windmill. Then I want you to bring it low. Looks like this. Totally fine. That toe is turned out. At the heart of it, it's a hinge. And then push up through that back leg, looking up to the sky, spotting the bell or your hand. We got a lot of oblique. We got some hamstrings, we got some shoulder mobility. 10 seconds here. Bring it up. It's slow and controlled. I know. Last one right here. Breathe. Bring it down, bring it down. Same thing. Other side. So to get set up, toe turned out, toe turn forward again. It's a hinge down the front of that leg. You can have that kettlebell low. You can have that kettlebell high. You can split the difference, whatever is good for you. But let's get those obliques. Let's zip up that front core in 3, 2, 1. Take it here and up. You'll be able to tell which shoulder is tighter, so this one is harder for me to keep close. I'm gonna take it high to work on that strength and that shoulder girdle mobility. Here we go. Drop it down. Bring it up. This is an advanced move, so don't feel like you have to go high with it. If you are newer to kettlebell training or just getting back into exercise, whatever, it is totally fine to stay low with it. You're still gonna get those obliques working, right? And breathe. Here we go. And up. Last one all the way through. All right, we did our core. Now kettlebell right in the center. We've got our skater tabs, so just like that curtsy. But I want you to tap the kettlebell in front. Make sure that it's out of the way where you're not going to trip on it and step behind or jump behind. Low impact or high cardio hit. Here we go. Tap, tap. You know, I love a good skater, and one of the reasons I love it is because there's so many ways to do it, right? You can just tap behind, low impact. You can jump behind, keeping it high. You can get low with just a step or low with the jump. Any of those options will do. So you can get more legs if you want. You can get more cardio if you want. Pretty user friendly. And also mobility, right? If you just want to hop side to side, keep that back leg off the ground. Pick up your pace for five more seconds. Three, two, one. Yes. Grab some water. Feeling it. I don't know about you. I think I'm gonna run out of water on this workout. All right, team, back to our swing we're gonna take it here. I'm gonna go heavy again, huh? Let's take it in. The center core is engaged. What can you do differently this time? Can you get a little. Generate a little more power as you come up? Lock out super tight. Really think about that core and that pelvic floor lift, whatever it is. Let's do it right here. 30 seconds for our swing. Roll those shoulders back. It's another strength hit coming your way. Hinge it. 3, 2. Prep it back. Power it up. 30. Push those feet into the floor. I want you to think about spreading your toes and pushing into the heels, all the way through the ball. The ball of your finger, your foot. Remember, arms are not doing the work. They're getting the work. All the power is coming from the posterior. Chain up the back of your legs, through your back, through your core, hamstrings and glutes. Tighten. Now lock it up, let it drop. 5, 4, 3, 2, 1. And relax. One. Last round, team. Let's get it done. All right, so we got it here. Let's take this over here. Catch your breath. Water. Watch me here. We're gonna step it out into a side squat. It's not a side lunge, it's a side squat. So I'm here. Step it in. Moving squat side to side. You can have your weight here. You can have it here. I'm gonna keep it low. Then we're gonna take it to a chest. Press us down on our back with a little core. Then we got around the World slam. You're gonna love it. Then we got some core. All right, go ahead and grab that weight. Give yourself a second. Give your hands a little break just to march. Little extended break here, so our hands get a break from holding that weight. If you want to jog it out, you can then get set up. Holding it in the center, stepping out, dropping it low, stepping it in. Grab that weight. Step it in. 3, 2, 1. Here we go. Take it down. Step it up. 40 seconds. Step it up. So even though my chest is going to come forward as I squat it, I want you not to do this right. I want you to keep that chest open, eyes up, straight ahead of you. Drop the hips, drive up through the heels. Yes, you can. I know. Feels like we got our legs. We got those curtsies, we got those skaters, we got those lunges and side lunges. Good news. Your strength hit is not a lunge like it has been the last two times. We got five, four, three, two, one. All right, down on your back. All right, team, so chest press. We're gonna keep it right in the center so we keep that upper body working. Triceps and chest, bring it down right here. Modification, especially pregnant mamas, is the bridge. Otherwise, we're doing little toe taps with it. Bring those feet up into tabletop weight up. Here we go. Tap and up. Really want you to think strong as you're pressing up here to here and then closing that core so everything is pulling in. This is our last circuit of the day. It's gonna go by fast. We just did lower body. We got upper body. We are so close to being done with this workout. Pull that core in and breathe. And up. Here we go. Down. 10 seconds. Strong in that upper body, strong in your core. We got five. Pull it in. Three, two, one. Up onto your feet. All right, team, we're gonna get full body here. We're gonna think of that medicine ball slam that we do side to side. So it's a little tap. It's a tap. But we're taking the kettlebell around the world. Looks like this. Slam, slam. Not super fast, but lots of core. Here we go. Slam. You're gonna feel this really quickly. Notice I'm not moving fast. If you need to go lighter on that weight, go lighter on that weight. Maybe that helps you have better core stability. It's a challenging move. If you need to keep it closer to your body here to here, that works too. If you need to take a body weight. Slam, slam. If we had a actual medicine ball, we'd be picking it up in between. But you got 10 seconds, right. How's that heart rate? Save the best for last. 3, 2, 1. Did you feel that core as well? And those arms? I know. I did too. All right, team, let's take it back down. We're taking it here into a plank position. If you are modifying, we're gonna take it side to side with the knees. If you can join me here, we're rotating side, back to center, side. Watch my elbows. I'm gonna cross them here. Genie plank right in here. Breathe modification again is knees back to center. Extend one leg out. Reach it up. Back to center if you can. We're going here. Lots of core, lots of obliques. That core has worked really hard. Do this workout in very non traditional core ways. Right? Stabilizing last three, two, one. And relax. Stretch it back one last body weight. Cardio. I want you to watch me. Cardio hit. Slide, slide, slide, pop. Slide, slide, slide. Hop. You can step it, you can jump it, but let's hit it hard. Finish Strong. Here we go. Slide, slide, slide. Knee up. You can keep the feet off the ground. That opposite leg. Or tap, tap, tap, knee, tap, tap, tap. It works whatever it is. For you. It's cardio hit. Low impact or high, doesn't matter. We're getting that heart pumping in this last cardio move of your last circuit. Five seconds to go. Three, two, one. Finish. Out. Ha. Breathe. Grab some water, team. How do you feel about one more swing? We'll call it a bonus move, but nothing crazy, just a swing. Keep the deadlift if you want. Keep the regular swing. Let's take it with a handoff swing if you want. If you've never done a handoff swing, I want you to keep it regular if you want to take it up a notch. Watch me here. You're going one, handing off at the top. It is challenging. Please don't attempt it unless you know what you're doing. Regular swing works, too. Deadlift works, too. It is 30 seconds of a bonus swing. Bring it in the center. Let's get it done. Then we'll stretch it out. In 3, 2, 1. Power it up strong. Let it drop. Lock it out. Let it drop. Keep it here. Keep it. Deadlift or hand it off. I know. Yes. Breathe. Whoa. Heavy, right? But you're strong. You got it. It's a really good way to take your arms out of it. Breathe into it. We have 4, 3, 2, 1. Swing. And relax. Pedal those feet. Yes, you can. And yes, you did. Cool. Round it up right here. Good work, team. Water if you need it. Adjust that pony. I know I needed to shake it out. How do you feel? No repeat. Why do we love no repeat? Because it goes by fast, right? What do we not always love about it? We got to keep up. But you did it. You did it. And you were moving. A lot of moving parts. A lot of things. Why we love repetition, aside from what it does for our bodies. Sometimes it's easier for our brain in that second or third time around. But I know a lot of y' all love no repeat, so I do too. I prefer it, but we're putting repetition in as well. Take it here. Hips back. Pull that toe towards you. Lean into it. I hope you feel strong because you are strong. I hope you feel that good endurance, your lungs and your heart working hard, because they are. I hope you felt like that was hard because you were working hard. Please remember that. Be proud of what you accomplished today. There is power in being here. There is power in your experiences. That is how we grow. That is how we change. So don't worry about what it looks like or what you think you look like. Doesn't matter. You're here, you're doing it and you are strong. Reach those thumbs to the back. Roll back, grab if you can. Of course. Be sure to check out all of the links in the description below. We would love to have you join us over in the Body Fit Athletic Club. That is where you can get more access, direct access to me, to our Body Fit Dietitian, to a wonderful supportive community of body fitters around the world. That's where you get the Method Nutrition plan. That is where you get live events with myself and with Vivian, our dietitian. So many fun things happening every single day. So if you're looking for that more support and accountability, you're gonna find it there. Take it back. And of course make sure that you are signed up for the newsletter link. Also in the description where you can get the weekly and monthly workout calendars, the weeklies where you get those links and always know what is happening with Body Fit by Amy. Let's stretch it out right here. Of course. Don't forget to follow me on social at Bodyfit by Amy and let me know what you thought about this workout. Leave me a comment. I read them all. I try to respond to as many as I can and I love to know what you thought. Don't forget to like this video and subscribe. When you subscribe, that helps me be able to keep making these free workouts for you. Let's get one big deep breath in and out. Thank you so much for being here today. I am so proud of you. That was your no repeat kettle bell hit workout. Great job everybody.