32 Minute Kettlebell Strength & Power I Momentum Day #27

Foreign I am Amy from Bodyfit by Amy. And this is your kettlebell strength and power workout. This is day 27 of your Momentum challenge. In today's workout, we are going to work the entire body using a kettlebell. I'll be alternating between some different weights. You use what is best for you, and we're going to start with a strength move. Follow it up by a power move. I will give you lots of options. Then we will. It's going to be fun. It's going to go quick, and we are going to get our hearts pumping and our muscles burning. Are you ready? Let's do it. All right, let's start getting our bodies warmed up. You can march it or jog it, whatever you need to do to get the blood flowing. Get everything moving. Let's roll those shoulders to the back. We, of course, will keep this warm up short. If you need more, make sure you add it on your own. You can check out my extended warmup and ext cool down workouts in the description below. We're still going to get a good few minutes of movement prep. Let's go one at a time. Dynamic mobility work to get our bodies ready for what we're going to be working with today, which is kettlebells for strength, for power, and within that, you of course know that we'll be adding that mobility and of course, keeping our heart rates up for cardio. Let's step it out. Side lunge, really sit deep. Side lunge, Open up the chest and sit deep into the side and into the heel. Hold it right here. Let's go. Reach and reach side to side. You can turn your body if that's right for you. Yes. Let's take it right here. We're gonna do a deep squat and then a hinge. Hands behind the head. Looks like this kn. Get low if you can. I know it's not the workout yet, but the more we can get warm to get low in those squats and lunge motions and that hinge because of course we'll be doing some swings. One more. Sit low in that squat if you can, and I just want you to do a little bit of movement side to side. Open up the hips. If you need to be a little higher, that's okay too. If you can get lower, even hands on the ground, you're going to feel those hips opening. Walk your feet in. Pedal your feet. And then from here, let's run it up. Reach. Let's hinge it down. Feel that stretch all the way through. Then let's inchworm it out if that is good for you. Otherwise, stay up top or take it to the knees. We love the inchworm because it gets our heart pumping. We get everything feeling the movement all the way down through the back of the spine, and we get that core fired up and ready to go. Join me down here if you can. Be on the knees if you need to. We're gonna press up to that down dog and back to center. Speaking of core, warming up that core will we also lengthen through the spine? One more right here. Walk every thing back. Take it up right here. Reach and tap it back. Here we go. Yes, all the way through. And hold it here if this is good for you. Stay up top if you can. Drop it low, drop that hand down, walk that foot away, reach it up, drop that back knee. You can also do this from a standing position or with a little bit of balance on the wall or a chair, and then reach that arm under and up. We call this world's greatest stretch because we're getting everything working. One of my favorite mobility moves. Step in, round it up. Other side. Stay here if you need to drop down. If you can walk that foot away. Drop that knee, reach that arm up. Yes. And reach it through, under and up. Yes. Feeling it. And step it in. Round it up. Right here. Join me here. Tap and reach across. All right, we'll end with a little bit of cardio mobility to get the heart rate up before we jump right in. Here is what we've got, team. We have strength and power, so we're gonna go 30 seconds of a strength move. It's gonna be a little bit more of a compound move within the same muscle group, putting some things together, but trust me, it won't be overly complicated. You can do it. I'll give you options. We'll go 30 seconds of the strength move, then we will go 30 seconds of the power version of. You can stay with strength if you want, or I will give you power. Options? Let's cross it right here, Then we will put them together. It's going to make more sense as we go. All you really need to know is 30 seconds strength, followed by 30 seconds power, upper, lower, then together, then some core, and, of course, probably some swings. All right, so shake everything out. Grab a heavy kettlebell if you got it. We're gonna start with some lower body. We've got a lunge and a hinge, so we're gonna step into the lunge. We're gonna keep it stationary for the hinge. Watch me in your opposite hand. You're gonna step back and lunge. You're gonna hinge forward, tap it in, step back, and lunge. You're gonna hinge forward. Join me here in three, two, one. You got 30 seconds. Lunge, then hinge. Kettlebell to the side of the foot. Take it here, lunge, then h. So two separate motions, we won't get very many. We're gonna stay on one side for strength and power. You got time for maybe one more, maybe two. Let's get it in. Take it here, take it here. Yes. Little stretch in the front. Set that kettlebell if you need to. Here is what we got, team. We're gonna stationary lunge, jump, then we're gonna add a hinge. Watch me here. Lunge, drop it down, push out of that hinge. Lunge, drop it down, jump it up, push out of the hinge. Let's get it done. Grab that weight. Train tracks. Three, two. Thirty seconds, power. Here we go. Lunge, jump or power up, then hinge, lunge. You can just power without the jump, then hinge. The difference is you're dropping the chest on the hinge to come up out of it. Breathe. Drop the chest, power up from that front heel. Yes, you can. And up. Yes. And up. Last one, power. And up. Stretch. Yes. Drop that kettlebell. We're gonna do the same thing on the other side. First one will go by quick, lunge it back, then hinge it down. Step into and out of. Then we keep it stationary. We add a little jump or some power. We bring it up and down. Let's get it done. Zip up. That core weight is in that opposite leg. Make sure it's not pulling you this way. We're here. Stepping it back in three, two, one. Here we go. Lunge. Hinge it from here. Step it in. So it is similar to that kickstand deadlift. We're just a little bit wider, right? But nice flat back. Drop in the knee, hinge forward, drop in the chest. Yes, you can. I know it's a little tricky to get a feel for the motion. The nice thing, because we're going right side, left side. If it's only 30 seconds. Breathe and relax. Little stretch. All right. You know what to do with that kettlebell. Drop the kettlebell down, power with a jump, then drop the chest, push out of the hinge, or power up on those toes, push out of the hinge, whatever you got. We got 30 seconds, then we get a breather. Because we're feeling it, right? All right. Stationary. Nice and wide. Kettlebell on this side. You don't have to jump. You don't have to go low. You do. You be where you are today. But let's get it done. Down, power, hinge it forward, push it up. Down, hinge, and up. We're not going super fast because I want you to still have good control, especially coming out of that hinge and up. Yes, you can. I know. This is why we're getting this out of the way in the beginning. Last one right here. Balance. And up. Catch your breath. Quick sip of water. We're gonna take it into some upper body, lower body gets a little break, right? I know the first 30 feels like, oh, that's not enough time. Second 30. When we really feel that heart rate and the burn, it's right, right? All right, team, another right side, left side. Watch me. You might need a medium. It's a heavy kettlebell. You've got a row, you've got a curl. What I want you to do, this is already a little bit of power, right. Is if you can't just do the curl like this. I want you at the bottom of that row, grab that kettlebell and curl it up. So you're coming up out of it. Yes. We're already sneaking in a little hinge, but you can do it. So join me here. One row, one curl. A lot of this hinge motion is going to be front loaded in the beginning of this workout on purpose. Go ahead and stagger it here. Row and curl. Here we go. One row, one curl. I'm gonna catch it at the top, but again, use that bottom hand if you need to. Row, squeeze, curl. It's our pulling motions, right? We're sticking super simple today. Squats and hinges. Push and pull up. Yes. There we go. Row and up. Last one. And up. We're gonna stay on this side. Drop your kettlebell for just a second. Watch me here. You're gonna come center. One row, one gunslinger curl. Take it back. Center row slinger. If that's too much, just keep what we just did. But let's get it done for 30. Here we go. Row all the way up. Sling it back to center. Here's your power row. Sling it back to center. Probably best to come out of it and then get the power with the sling up to you. If you feel good about it, you can bring it all the way through. 10 seconds. Row and breathe. I know that's a lot, but you're strong. You got this last one. And breathe. Drop it down. Did you feel that back? Did you feel the buys? Stretch it back. We're gonna get it done on the other side. 30 seconds, one row. One curl. 30 seconds, row. Slinger in three, two, one. Here we go. Row and curl. Catch at the top row. And here. Wow. And up. Yes, you can. And everything is pulled in. You got strong arms and strong back. I know that front leg is helping a little bit. Those legs are tired, but we're getting it done. Last one. And up. Yes. Set the kettle down. Stretch it out. So to the front. Watch me, team. You've got your row. Come up out of it. Then you sling with the power. Okay? Don't pull from that back. We really want you to get the power. Here we go. Row. 30 seconds. Sling. Take it, row. Bring it up. Gunslinger power. Take it, row. If you're not comfortable with that gunslinger, then I want you just to keep what we just did. Row and curl. Yes, you can. Up and up. Yes. Breathe. And up. Up. Last one. And. All right, team, so here is where it gets fun. We're gonna put the two of those together. But don't worry, we won't make it as complicated. Watch me here while you catch a breath. We're gonna take it. We're gonna do that. Lunge, row, curl it up. If you want to get fancy, you can add a knee with the curl. If you need to add that extra hand after there to bring it up, go for it. You don't have to turn into the gunslinger, anything like that. We're just gonna lunge and row. Curl and knee. 30 seconds. Here we go. Take off. Lunge. Row, curl it up. Lunge, row, curl it up. Knee if you want balance. Yes. Lunge, row, and curl. Keep it going. Remember, we're only getting this one side. We're sneaking in that hinge because we're getting low. So it's kind of like a cross between the lunge and the hinge. Yes. Arms. Last one. And breathe. Shake it out, Stretch it out. Shake them out. Let's do all of that on the other side. Let's get it done. I know we're getting a lot of hinge, a lot of lunge, a lot of back, but we got it. Get set up in three, two, one. Here we go. Lunge, row, and curl. Lunge, row, and curl. Feels like too much. Just pick. What part do you want to do? The lunge, throw the curl, or all of it? Add that knee if you want. It's gonna play with your balance. Yes, you can Breathe. And up. Yes, and up. Last one. Boom. Breathe. Catch your breath, team. Water if you need it. We're Gonna take it down for a little bit of core. All right, join me on the mat. We're gonna do some core using the kettlebell to stabilize and to destabilize to make things work harder. You can do all of this without weights if that is better for where you are today. Join me here. Watch me. Our first move. If you're modifying, you're just going to take it to a bridge. You're still going to keep that core working hard, and you're going to pull everything in. Otherwise, join me here. Push into the weight. We're gonna extend those legs out. Bring them in. Here we go. Take them out. Bring them in. I want you to think about all of those good cues. We're bringing the hips together. We're bringing the ribs together. We're not having that arch in that back. Tilt your pelvis towards your upper body. Push your hands into that kettlebell to increase that contraction. You got 5, 4, 3, 2, 1. This next one is tricky. I'm gonna give you options. If you are modifying, you're still going to do that bridge, but you're gonna have one kettlebell up or one arm up, if you can. We're gonna cross to one elbow. Scissors. Right here. One and then the other. So it's a small little movement from elbow to elbow. You can use that opposite hand, too, if that gives you a little bit more security or a little bit more balance. But small movement. Take it up. Bridge to modify. We got 30 seconds each side. Add that power here to here, here to here. You don't have to have that hand. For me, that stabilizes it just enough that I can actually get a little further over. So it's up to. Up to you. And breathe. Again, bridge is your modification, but I still want you to be thinking about that core. Right? Take it here, take it here. Cross and cross. 3, 2, and 1. Do whatever you need to do to switch it to that other side carefully. Same thing again. Remember, you're crossing elbow to knee. You don't have to actually touch it, but just enough. With or without the weight, let's get it done in 3, 2, 1. Opposite hand if you need it. So it's just enough of that cross crunch that our obliques and everything works a little harder again. You've just got the weight to make it more challenging, but if it feels like too much or it's pulling, drop it down. Yes, team, 10 seconds to go. Oh, core. Oh, man. Three, two, one. Relax. Yes. Take it out. All right, team, so it is time for a kettlebell swing. Why not? We haven't done one yet. Let's take it over here. Grab a heavy weight if you got it. If you've never done a swing before or you need to modify for any reason, I want you to take it just to a deadlift. It's just a hinge. Weight goes right in the center of your legs. Otherwise, we're going to swing it, power through, drive it up, let it drop. It's a hinge. It's a power move. We're gonna get it done for 30 seconds. Zip up that core, roll those shoulders back. In three, in two, get set. Here we go. Power it up. Three, two, one, swing it. Remember, we're coming straight up and tall. I'm not arching my back or hyper extending at the top. I'm doing that power swing. Let it back, swing, let it drop. Squeeze those armpits as if you're crushing something in your armpits. That's going to activate your lats, your back. Even though you're not lifting with your arms, you're still getting that work. Power it up. Lock out in the glutes, hamstrings, core, and back for three, two, one. Swing. And relax. Breathe. All right, team, catch your breath. I know that was a long first circuit, if we can even call that our first circuit. But don't worry, no more. Right side, left side. So we're just going to get it done quickly again. I front loaded it so we can get all of that done. In the beginning, we had a lunge, we had a hinge, we had those pull muscles, row and curl. Now we're gonna get some squats, some side lunges, and some presses and tries. All right, so join me here. If you want a little cardio mobility, I want you to shake it out right here. Big arms, flex the foot, Get a little stretch while I talk you through this first move. We've got our kettlebell, so we're gonna start with a goblet squat into a side lunge. So we're gonna hold it all right here. If you would rather. You can keep it low, squat to side lunge, or hold it at your chest to keep the upper body working. It is totally up to you when we add a little power. We're gonna side lunge power here. We're gonna add that clean here to here, all right? A little bit of power, a little bit of upper body, but mostly lower. Go ahead, grab that weight. Shake everything out. This round's gonna move so much quicker, guys, I promise. Let's get it done. Zip up that Core kettlebell at the chest, if you can, for goblet squat, side lunge. Here we go. Strength round. 30 seconds. Step it in. Get low and low. What I really want you to think about is shifting into that hip. So we squat, and then you step into it, but you hinge forward and breathe like this. Yes, you can. 10 seconds. Take it here and here. Last one. And breathe. Give your hands a little break. Shake it out. Watch me here. We're gonna add some power. We're gonna take it low to squat. We're gonna power it up so low with your kettlebell. Power it up, squat, drop it down, Power it up so it's a little clean. If you're not comfortable with that, you just do what you just did. All right, let's get it done. We got power for 30 seconds. In 3, 2, 1. Side lunge, side lunge, clean squat, low side, clean squat. So upping the intensity, of course, we're adding a little upper body with that cling, but more than that, you're getting that power in your movement here to here. Take it here. You got 5, 4, 3, 2, 1. Catch your breath. Shake it out. Roll through those legs. All right, team, so we got upper. We're gonna do a press into tries. If you're not comfortable going behind your head with that kettlebell, you just keep the press. We'll still get chest and shoulders. We'll still get triceps. Zip up that core. Grab your weight one foot back for balance. Watch me one time up behind the head here to here. 30 seconds. Take off. You can be parallel as well. We just really want to be aware of our core in our back, Right. What we don't want is this. Five seconds. Slowing it down for upper body. One more and relax. All right, let's take it. Power. I'm gonna go a little lighter. Still healing a bit from my skin surgery and mostly back, but and also my one bad shoulder. But here's what we got. Push press triceps back to center. So your push press is a little bit of power. If you're not comfortable with that, you just power it up with the triceps. Whatever you got. Push press triceps in 3, 2, 1. Here we go. Push it. Tries step it in. Tries step it in. You can also do the push press just here, But I like to stagger my stance. Core is engaged. 10 seconds up. Yes, you can. You don't have to jump with it. Ah, team, shake it out. How quickly did we get through that upper body and lower body? So much faster. When there's not. Right side and left side, right. Okay, we are gonna put them together. Power compound. Watch me. Side lunge, cling. Squat press, tries. You got it. Side lunge, clean. Squat press, tries. If you need to go lighter, go lighter. If you need to, just do the squat press tries. Take the side lunge out. Go for it. But let's get 30 seconds. Power compound. In three, two, one. Here we go. Side breathe. And here. Side clean. Squat press, tries. You can also take the tries out. You just want to do squat and press sometimes. Squat, press, tries. Yes. Let's get it done. Breathe up and up. Yes, you can take it down. Last one. Let's get that other side. Just to finish it out. I know we're at time burn. Quick sip of water, team. How about some core? I know, I know. Before we get that core, how about we go back to our swing? Let's get it done. All right, so swing is a power move in itself. Maybe my favorite power move. Remember, you can just do that deadlift just here to here, or swing it. But I want to see good form. Hinge it back. Power it up. Lock it out, lock it out, lock it out. Not arching. Straight up and tall. Let's get it done for 30 seconds. Hinge it here. Power. 3, 2, 1. Drive it up. Yes, you can swing. Let it drop. Power. Let it drop. So you're almost relaxing at the top. Once you lock it out, you're just reacting. You're letting it drop down. Breathe, especially. Pay attention as we're getting tired. To that core, to that rhythm, to that breath. We gotta relax. Power. Stretch it out. Position kettlebell out of the way. You can be on your knees for this or on your toes. We got strength. We're rotating. Strengthen, rotate. Taking it here. Strengthen, rotate. Then we'll get a little plank power. Then we'll put them together. Let's close out this core. Knees or toes, you're on your knees. You're just taking it here. That's your modification. 30 seconds strength. Zip up that core. Tilt that pelvis. 3, 2, 1. Here we go. Rotate. Take it back. Rotate. Take it back. Really think of it as mobility. Stretch back to center. I know. Stretch back to center. Take it here. Yes, you can. Let's close it out with some core. We got so much work today. Breathe up. Yes. Take it here. Five seconds. Three, two, one. Yes. Stretch it back. All right, team, we're down on our elbows. If you're modifying, you're gonna do an elbow bird dog here to here. Elbow bird dog. Just. Just like that. Otherwise, we got a little plank power. We're gonna pop it up. We're gonna jump inside. Pop it up. Jump inside. If you don't want to pop or jump, you just walk it up. Walk it to the side. Zip up that core. Tilt that. Pelvis modification. Elbow Bird dog in three, two, one. Power Plank inside. Pop it up inside. Pop it up. Side. Pop. You can also alternate if you need to walk it up, walk it to the side, then take it. Pop. Whatever you need to do to finish this out. I just want your core working hard. I know we're feeling it, but you can do it. Breathe. Oh, man. Three, two, one. Stretch. Nice work, team. All right, watch me here. While you catch your breath, come up on those knees. Stretch those hip flexors. We got it here. You're gonna rotate it right and left, knees or toes. You're gonna take it down to your elbows. You're gonna pop it up, side, side. Pop it back up. So, yes, we are adding in that little plank press, but this is it. Team. Team. So let's make it good. So up on your hands to rotate. Down on your elbows for power plank. All together now. 30 seconds. If you get confused, just hold a play. I don't care, as long as you're here. You showed up today. You are successful on those hands. Three, two, one. Take it. Rotate. Side to side. Down to your elbows. Pop it up. Pop aside. Pop it up. Pop aside. Take it back up. Plank rotation. Center plank rotation. Take it down. Pop it up. Pop it side. Pop it up. Pop inside. Dig it up. Yes. You can breathe. Take it down. Pop it up. Inside. Up and side. If you want to finish it out, take it up. Rotate. Your time is up. But I. Let's get it done. Take it down. Pop it up. Side. Up. Side. Yes. Stretch team. Guess what? No bonus move, but we are gonna do one more swing. Why not little stretch. Bring it up. Let's finish this kettlebell power with our favorite kettlebell power move, a swing. All right. Shake it out. I know. Gonna. We're. We just did it. Let's finish it out. If you want to hand it off one at a time, you can. Otherwise, take them together. Catch your breath. This is our last move. 30 seconds. This is it. Finish it out. You were here. You made it this far. Hang with me for 30 more seconds. Grab that weight. Shoulders back. Deadlift. To modify, Hinge it here. Prep it. 3, 2, last 30, power. Here we go. Drive it up. If you've done a handoff swing, you can take it here. Yes. You got really power through the glutes. What's nice about this is you cannot usually use your upper body. If you can, you're swinging too late. But by all means, keep it simple. With two. Not simple, right. 5, 4, 3, 2, 1. Swing and relax. You did it. Pedal those feet right here where you are, huh? Side to side. Take it here. If you can. Have those hands down. Lean to the right, Lean to the left. If that's not good for you, then take it up. Yes. Walk those feet in. Turn them out. I want you to roll the shoulders here. Thank you for hanging with me today. That was not easy. I know that was a lot of moving parts, but you did it and I am so proud of you. Let's get a little hamstring stretch. Please let me know what you what you thought in the comments. I love hearing from you, how you're feeling. I hope you know how proud I am of you and I hope that you are proud of yourself because you should be. That was not an easy workout. Remember what I always say. It was hard because you were working hard. It was not hard because you can't do it. It was hard because you did do it. Roll. Those should take it forward. Chin to your chest. Yes. Here to here. Take those fingertips down. Let your head drop. Of course. Please make sure that you get more of a stretch on your upper own and that you hydrate. Maybe get some food. That was a lot team. And you did it. Let your head drop to the side. Please make sure that you check out all the links in the description below. Join us in the Bodyfit Athletic Club if you are looking to take it to the next level on your journey. If you're able. One foot up. If not, just tilt it here. Fingertips to the back on the wall or just pushing to the back. Would love to have you join us in the athletic club where you can get guidance and support on your personal journey from me, from Vivian, our body fit dietitian and so much more. Live events, nutrition plan, all of it. Q&As, supportive community from around the world. Also make sure that you're on my mailing list so you get the links. The weekly and monthly free workout calendars and you never miss a beat. Body Fit by Amy. Follow me at Bodyfit by Amy on social media. And of course, don't forget to like this video and subscribe when you subscribe. That helps me keep making these workouts here for you. Let me know what you thought in the comments. Thank you for being here today. One big deep breath in and out. You did it. That was your kettlebell Strength and power workout. Great job, everybody.