32 Minute Kettlebell Ladder Workout - SHRED #9

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kettlebell ladder workout. This is day nine of your shred challenge. In today's workout, we are going to work the entire body for strength, cardio and mobility using one kettlebell. If you have different options and weights, keep them close by. Otherwise just use what you've got. We're going to be working in a ladder format going up and down and of course I will give you lots of different options to work to your fitness level. All you need for this workout is a kettle bell and a mat. Are you ready? Let's do it. All right, let's get our bodies warmed up and ready to go. We'll get a quick dynamic warm up some movement prep. Just go ahead and start marching or jogging and rolling those shoulders. We're going to keep this warm up short. So of course, if you need more, please get it on your own. You can check the links in the description below for my extended warmup and and extended cool down videos. Take it one at a time to the back and then let's open up the hips with that. Trying to get our body moving in all planes of motion, getting the blood flowing through those muscles, through those joints. Let's take it right here. Just shift your weight and roll through with those arm. And then let's take it down and reach up behind. You can look up with it if you want. Just shift side to side right through here. Let's take it flat back down and round it up. So we really want to mobilize through the spine while we open up the hips all the way through. One more. If you can hold this one down, roll those shoulders you're stretching through the back while we press out gently on the inside of the legs. Let's walk the feet in right here. So we want to be working in all planes of motion. Let's go side lunge. Two regular lunge to curtsy lunge. You don't have to get super low. I know it feels like a workout, but it's a warm up side regular curtsy. If you just step out with it, that's okay too. And just tap back. It's more about opening up the hips and but if you can get low, get low, get low. Let's get one more on this side. Side lunge and curtsy. Let's take it. Same thing, other side. So you're going to the hip. Drop it back and cross it over. Remember, you can keep it small. Range of motion. If you just want to tap again, it's more about moving the hips, opening up through the pelv in that plane of motion. For each one, let's take it here. Cross behind, cross behind. Last one, right here. And breathe, and breathe. Let's reach those hands down in a hinge. Let's bring it up, power it back, reach it down. Big pull to open up that back. Yes. And if it feels good for you, let's inchworm it out. If you can walk it out. If you need to take it to the knees, that's fine too. If you need to stay up top, that works. But this is going to warm up through the core, warm up through the spine. One more. We're gonna hang out here if we can, or drop to the knees. Right through here. Let's press up to that. Down dog. Back to center, Press it up. Back to center. Press it up. One more. And if it's good for you, big step to the side. Reach up, reach down. Step it back. Other side. Reach up, reach down. You can keep it going through there. If you need to keep this standing, you can do this from a standing position and just step back into it. Nice and slow and controlled. One more each side here. Reach. Last one. And then go ahead and step it in and round it up. All right. To the center. We always end this warm up with a little bit of cardio, just, just to get the heart pumping. We're still getting that mobility work. Stretching it out. Take it over your head. Here's what we got, team. We are gonna do a kettlebell ladder. So maybe you've seen my dumbbell ladder or with weights, workout ladder. Take it back here. The way it works is you have a compound move. So let's say a squat and a press. You're going to take one and one. So one squat, one press, then you go two squats, two presses. We're gonna go all the way up to four and then back down. So 1, 1, 2, 2, 3, 3, 4, 4. And then back down. 3, 2 and 1. Then we get a quick little breather. And after that, we're going to take it to what we call our shred round. Our shred. Later on, that is where it will be more of just step. Touch it right here. More of just your regular compound movement. All right, so. So if it was a squat and a press and we went up the ladder and down the ladder, then we have a 30 second shred round of just a squat and a press. All right, so go ahead and keep it here. We're gonna get that heart pumping. We're Gonna start with that first round. You can go a heavier kettlebell, medium to heavy kettlebell. With this first one. Watch me while you're step touching. I'm gonna grab my medium kettlebell. We're going side lunge and row. So it's gonna look like this. I'm gonna keep the stationary side lunge. You can step into it if you want, but I'm gonn then I'm going to step into it on our shred round. But we're going one side lunge, one row, then out of it. Two side lunges. Finish each movement before you go into it. All right? So go ahead and grab that heavy to medium kettlebell. You can go at your own pace. You're counting on your own count. Or you can just stick with me. Zip up that core. We're taking it nice and wide. Here we go. So one side lunge, row. Step out of it. Now we got two side lunges. Two. At your own pace, take it row. Two and two. Now we got three. If you want this arm out, that can kind of keep you stable. Remember, you're shifting your weight. Then we got three, two, one. Return to center. We're at the top. We've got four. Four. Push out of that side lunge. Shift your weight to each side. Yes. Now you got four from here, four. Stay low, flat back. Three, two. Return to center. We're gonna take it back down. We got three. Three, two. I'm crossing that weight towards the opposite foot. You got three. Three, two, one. Back to center. We got two. If you're going slower than me, that's okay. If you're going faster than me, that's okay. Just keep good form. Back to center. Now we got one, one, and one. And give yourself a quick breather. So shake that out. We're gonna stay all on that same side while you catch your breath, right? Harder than it looks, but it goes by quick. We've got 30 seconds of a shred round. We're gonna step into it. Row, step out of it. Step into it. Row, step out of it. 30 seconds at your own pace. I don't care how many you get in. Same side shred round. Let's make those muscles work. Go ahead and grab it. Here. Core, engage. 30. Here we go. Down. Step out of it. So no counting on this one. Nice flat back. Core engage. Step in. Shift your weight. Stay low. Remember, we're keeping that chest low. Bring that elbow up. Squeeze in the shoulder blade. Pull the weight towards the rib cage. You got five seconds, and you get one or Two more. Yes. And breathe. Give everything a little shake out. We're gonna do all of that on the other side. I told you it's gonna go by quick. Right? Feeling that heart rate. So we're getting that cardio as well. We'll start with our ladder, then we'll take it to shred. So shift your weight. One and one. Two and two. Moving on up to four. Take it down. I can feel that in my heart rate. All right, go ahead and get set up. Other side. Remember to keep that core zipped. Shoulders back, everything pulled in nice and wide. Stationary side lunge in a row. One and one. Here we go. Side lunge, row, push up out of it. 2 side lunges finish 2 rows flat back again. You can have this hand here. We got three, three, two. I'm crossing that kettlebell towards that opposite foot. We got three, two. Pull it up towards your side. Back to center. We're at four, four, push. Three, two. Yes. Keep it here. Four, three. Stay low. Two, push out of it. Here we go. Back down to three. Three. Shift your weight. No need to rush. Got three, two, one. Push out. Here we go. Two, One, two, one. Last one. One and one. One. Push out of it. Yes. Give it a little shake. Now we're gonna get the shred round on that other side and then we are done with it. So stepping into it. Row, step out of it. So this time we're stepping in, stepping out. If you want, you can keep it stationary too, if that's what's best for you. We got 30 seconds. Catch your breath. Roll those shoulders. Strong shift of the weight. Strong row, pull it up. Then we are done with this move. Let's get it done. 30 seconds. Here we go. Side lunge and row. Remember, you're shifting the weight. Nice flat back. Pull the weight towards your hip and squeezing the shoulder blade. So elbows going to the ceiling. Yes. These are big muscles to start off with. That's why we're doing it. So a lot of things working together. One more right here. Relax. Shake it out. You can give yourself a little cardio mobility. Grab a sip of water. Let's catch our breath. All right, team, so breathe into that foreign. We're gonna stay up top for our next ladder. It's all. It's not right sided, left side. It's just one. So it's going to go a little quicker. All right? So stay in here while we got that energy up. We've got our goblet squat. So you're holding that weight. Watch me here. Goblet Squat for one. Press. Elbows in, making sure we're not leaning into it. Then we get two squats, two presses, all the way up to four. It's going to be a heart rate boost, so take your time. Focus on getting low in the squat, pressing strong with that upper body. If you need a breather, take a breather. Up for four, down for four. Ready? Sit low in three, two, one. We got one squat. Get low all the way up. One Press one. Let's go for two. Two squats. Drop into those heels. Two presses. Core is engaged the entire time, but we're breathing through it. We got three, three, all the way up. 2. Weight close to your body. Connect with the glutes at the top. Three presses. Three, two, one. Now we're at the top. Let's get four. Four, breathe. Three, two. Yes. Upper four. I know we don't have very many workouts where we actually have to count the reps. There's a reason for that. Back down for three. Here we go. Sit low. Three, Drive up through the heels. Don't cheat that squat. Still get low. Three presses up. You're starting to get tired on the press. Just reduce your range of motion. We got 2, 2 and 1. 2 and 1. 1 and 1. Breathe. Set that weight down. Shake it out. Catch your breath. All right, team, so now we got our shred round. That went quick, right? We only got one side. No sides, just together. All right, we got 30 seconds. Squat and press. Use that core. Use the power from the squat to really shred it up top. It's going to be high heart rate. Let's go for it, because then we're taking it to the mat. Bring it in the center. Core engaged. Ready? Here we go. 30 seconds. Squat and press. You can still keep it one and one, or if you're feeling it down and up, use the legs to get the power for that press. Don't forget about that core. Keep that chest open and proud. Go at your own pace. You, do you remember? Be where you are today. It's your workout. Last one every. Yes, team, shake it out. Excuse me. Recovering from a little illness over here, but that's all right. I'm listening to my body. How about we take it down for some core and some upper? But before we do that, let's get a swing. No ladder on the swing. If you can go a little heavier on this swing, your hinge motion. So of course you can start off with just your hinge. Just like that. If you've done the swing before, if you're comfortable with it, you're gonna let it drop, power it up, lock it out, let it drop. If you need to modify for whatever reason you're not comfortable with the swing, you just keep the deadlift. Let's get it done. We got 30 seconds is all we need. Shoulders back, core engage. Weight in the center. Prep it. Three, two, swing it. Here we go. So I breathe out at the top so I really can push the air out. As I lock out in the legs, in the glutes and the core. My arms are not lifting, but my back is engaged. So squeeze those armpits at the top to your side. Not lifting, just connecting with the power. Yes, you can. 10 seconds. Drive it up, lock it out, let it drop. Three, two, one. Swing and relax. Power through. Breathe. All right, team, so let's go ahead. Catch your breath. I'm gonna bring my air down just a bit. As you know, I sometimes do. Let's take it down on to the mat. All right, so heavy to medium. Kettlebell. Watch me first. You take your time. Meet me down on your back. We're gonna do a chest press and a leg lower. So we're keeping our elbows in, pressing that kettlebell straight up. So we get triceps and all of those push muscles. We're also going to lower the legs. So one at a time, that will be one. Then we'll go two and two. So it's going to be a little bit longer. Core is going to stay engaged. If you need to modify for whatever reason, you're going to take it to a bridge instead of a leg lower. So bring those legs up. If you can tilt the pelvis in. Watch me first. One, press leg lower, leg lower. Then we go two and two, which will be four with the legs. All right, bring it in. Core engage. Tilt that pelvis. Everything's in nice and tight. Ready? Here we go. We got one press, one leg lower each side. Two presses nice and strong, two leg lowers. You decide how low you want to go with those legs, it's up to you. We got three. Three press up from those elbows to get those triceps. Three with those leg lowers again. Yes. Now we got four. Three straight up. Push into that kettlebell to get some extra. And we got four, or I'm gonna mix it up on you on the way down. If you want to do a double leg lower, as in both legs together, go for it. Otherwise, keep doing what you're doing. We got three. Here we go. Three presses. I'm gonna lower them down. Three, two. If you can keep that controlled and keep that good form. Remember, modification is your bridge. We got two. Single or double? Two. We got one right here. One and one and relax. Let those knees drop to the side. All right, team, let's go ahead and get it done. We're gonna get 30 seconds together. I know the arms are feeling it, the abs are feeling it. If you need to take it to the bridge and the press, keep it there, but keep those elbows in, leg lower. I'm gonna go back to alternating because we got 30 seconds straight through. Tilt the pelvis in. Nice. Good grip on that kettlebell. Everything is working hard. Upper body and core. Here we go. 30 seconds. I'm keeping it controlled even though I'm switching my legs. What I'm not doing is this, right? Flex the foot. Tighten out in the legs and the glutes. Think about pulling those inner thighs towards each other. You're going to feel that activation. When you really visualize mind muscle connection, that's going to connect with that deep core, right? While we're getting arms, chest, lots of triceps, lots of core. Three, two, one. Yes, team. Stretch it out. Nice little break on the mat, but let's take it back up top. All right, team, here's what we're gonna do. We're gonna get a swing before we jump in to our last little ladder, right? We're gonna take it here. Our last standing ladder. Let's go back to that swing we just did. So remember that hinge motion. You can still do the deadlift or you can power it up. Switch my air back. All right, you gotta swing or you got a deadlift, but let's get it done. Shoulders back. Core engaged. You should be feeling that core because it was just working hard. Hinge it. Prep it. 3, 2, 1. 30 seconds. Power. Power. Let it drop. Lock it out. Let it drop again. That breath is your cue to lock everything out. Keep that chest open. Keep those shoulder blades pulled in. Only going chest to eye level. We're not going over the head. Breathe into it. Yes, you can. Five more seconds. Stay with me. Three, two, one. Swing and relax. Give yourself a second here. I know we're moving quickly. Pedal in those feet. Grab a quick sip of water. All right, team, we got one more right and left ladder up top. How we doing? I know on the one hand, counting those reps makes it feel slow, but look at that. We're almost done. It's going quickly. All right, so here's what we got, team. You're gonna grab your kettlebell. I'm gonna go A little bit lighter because you have two options. Watch me here while you shake everything out. You're gonna do a curtsy on one side and a curl. You can either do a one sided curl, little gunslinger, catch it at the top, or do a curtsy and a curl with two hands. It is totally your choice. Two handed curl or one handed curl. I'm gonna try the slinger from here. You don't quite have the momentum, so you may need to use your other hand. But it is totally up to you. You can go here or one hand. All right, we're going all in one side, ladder up and down, shred round. We'll get something in between. Zip it up, curtsy. Three, two, one. You got a curtsy. Lunge. Step it in. You gotta curl. Catch it. 2 and 2, curtsy. We're stepping into and out of it and curl. 2 and 2, 3 and 3. 3 get low. Cross into that hip. Core is engaged. You got it here. You got three. Three, two. If you're felt slower than me or faster than me does not matter. Be where you are today. That's where you are today and where you are in your fitness journey. If you need to just tap it back, that's an option for four curl. Four, three, two. Back down to three. Here we go. Three, get low. I'm going together. Three, two, one. We got two. Curl it up strong. Connect with that core. One and one. One get low. Yes. Give your hands a little break. I was ready to keep it going. All right, team, so now we got 30 second shred all on that same side. If you want to get the momentum with it, here's what it would look like. Curtsy it, slinger. So really use the momentum. You want to hinge just a bit, get a little bit. If that's not right for you, you keep the two handed curtsy and curl. We got 30 seconds. Shred on that same side in three, two, one. Here we go. Shred it and up. Get low and up. So notice I'm hinging just a bit to get the power. Cross it over in the curtsy. Power it up. You're here to here. Totally fine to be here. And up you do you get the legs working, get the upper body working. Five seconds. Three, two, one. And breathe. Yes, team. Shake it out. I know. All right, team, let's get it done. Same thing. Other side. Give yourself a second of that mobility. We're gonna wrap this up. Team, team. All right, we got our ladder going other side. Remember, one handed curl or two handed up to four down from four. Shred round. We'll finish on the mat. We'll finish with some swings. Core engaged. Cross it over. 3, 2, 1. 1. And 1. Curtsy and up. Now again, I switched to my lighter kettlebell, so if you have a heavier one, you take it. Two hands. Curl and curl for three. Same thing. If you're going a little bit slower because you got a heavier weight, that works. Yes. Up. Here we go for four. Tap it in. Curl it. I'm going. Two hands. Four, Three, two. Back down. We got three. Three, two, One. Three. Yes. I can feel myself getting fatigued and losing form, so I'm going to switch to here. We got two, two. Last one. And up. Shake it out. This is it, team. From the standing position. 30 seconds again. If you want to get that power when you curtsy, you're going to hinge just a bit. You're going to get the power from. For that slinger curl, it is up to you. It's a pull motion. It's challenging, but you're strong whatever way you get it. Two hands, one hand. Power, no power. Let's get it done. 30 seconds. Zip up that core. 3, 2, 1. Shred it. And up. Curtsy and curl. Get low. Drop the chest power out of that heel. So you get the leg power and then you sling it. Same thing here. Two and up. Yes. 10 seconds is all we need. What do you got? Stay with me because we're towards the end of this workout. Yes. Breathe. Last one. Boom. Nice work, team. All right, guys, shake it out. Let's get one more little core burn. Let's take it down to your mat. We're coming into your plank on your elbows if you need to modify. Here's what you got, team. You're going to take it from the knees. Lift and lift. Lift and lift. We're gonna tap that kettlebell in front if you want, but here's what we got. We're gonna cross it over. Cross it over. Cross it over. Cross it over. So from that plank position, we're going up and down with our ladder. You can do it. It's gonna feel long, but we're gonna be done fast. Let's get it done. Come into that plank or come into the knees. Ready? Here we go. Cross the legs. One and one. Cross the arms. One and one. Two and two. Two on the right, two on the left. Cross and cross. Cross. If that's confusing, you take it three. You just switch them up. Do cross and cross and cross and cross. Three. Stay center in that plank. Two, one, Three. Two. We're up for four. Here we go. Legs four. Same side. Three, two, one. Other side. Four. Three, two. Cross it over with the arms. Four. Reach. Three, two, one. Other side. Four. Three. Try to keep it moving. Back down to three. Here we go. Three, two. I know this is the longest plank ever, right? Three, two. But you can do it. Stay with me. Drop to those knees if you need to. 3, 2, 1. 1. 3. It's a burner. Yes. 2 and 2. 2, 2. Because it's a four parter, right? Two rights, two lefts. 1 and 1. 1, 1. 1, 1. Stretch it back up onto your feet. Don't worry. We don't need a shred round of that. We're gonna make our shred round. One. One last swing before we cool it down. Bring it up, team. I know that was a lot, right? But you did it. Bring it here. We're gonna hinge it. Deadlift or swing? How's that core feeling? I know. I feel it. Let's get it done. Deadlift your swing one more time. This is it, team. Whatever you got left, give it to me now. I know you can do it. You showed up for a reason. Hinge it here. Catch your breath. Shoulders back. Core engage. Hike it. 3, 2, 1. 30 seconds. Swing. Get that power. This is your last shred round of this kettlebell ladder. As you get tired, I want you to dig deep and find that power. Let it drop. Power it up. Power it up. Think of that drop as a little breather. Then you're giving everything to these last 10 seconds. Yes, you can. You're doing it. Three, two, and one. Swing and relax. Pedal those feet, team. Yes, you can. Yes, you did. So stay here. Let that head and neck relax. Hands on the kettlebell, or hands on your legs are on the fl. The floor. Whatever is good for you. Releasing those shoulders. Keep that little petal of the feet. Whoo. Slowly roll it up. Tap it out. One at a time. See? It went by quick, right? I know, I know. Didn't feel it in the moment, especially counting those reps, which, again, we don't normally do. But you did. Did it. You showed up. Be proud of that. Remember, if it felt hard because you were working hard, if you were challenged, it was because you were challenging yourself, right? Reach over. Breathe into that. Pull on that top hand. Make sure you get some more stretching on your own. I know if you're feeling it like me. And also remember, if it felt hard, there are reasons. Day to day does does not mean you're out of shape. It means that you're challenging yourself in a new way. And it also might mean maybe you didn't get enough sleep last night. Maybe you're like me and you're recovering from an illness. Maybe you're recovering from an injury. Maybe you're just having an off day. There are lots of reasons. And the only thing that matters today is that you showed up and moved your body. Maybe you went lighter on those weights. Maybe you had to stop a few seconds early. That is all. Okay? You are here and you did it. You are strong and you are capable. I'm always going to remind you of that. Roll those shoulders. Shake it out. If you can press those fingertips to the back, maybe even on a wall. And if you're able to get that quad otherwise, just tilt it forward right here. Make sure you check out all the links in the description below. We would love to have you join us in the BodyFit Athletic Club if you are looking to take your journey to the next level. That is where you want to be. That is where you get access to me and to our Body Fit Dietitian. That is where you get the Method Nutrition Plan, which is not a diet. All foods fit, no restriction, no counting calories. It is a practical way to build a balance plate. We want to help you heal your relationship with food and exercise. We want to help you find the joy in all of it. And we want to help help you change your mindset from that all or nothing thinking to sustainable mobility and nutrition. Moving and eating and fueling and enjoying all of it part of the journey. Right? Roll those shoulders back so check those out. Lay your head, drop to the side. And of course make sure that you're on my email list to get your free weekly and monthly workout calendars as well as follow all things at Body Fit by Amy. If you're looking for some equipment, you can find links in the description below. Let me know if you have any questions. And of course, don't forget to like this video and subscribe. When you subscribe, that helps me to keep making these workouts for you. Let's get one big deep breath in and out. You did it. That was your kettlebell ladder workout. Great job everybody. Buddy.