34 Minute Kettlebell ISO Combo Tabata | February Fire Day #15

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kettlebell ISO combo tabata workout. This is day 15 of your February Fire Challenge. In this workout, we are going to use a kettlebell, adding some isometric movements and some compound movements in Tabata rounds. So we'll have 20 seconds of work followed by 10 seconds of rest in in 4 minute circuits. Don't worry, I'm going to talk you through it. We're going to have a good time and we're really going to feel the burn today. Are you ready? Let's do it. Let's get started with a quick warm up. You can march it or jog it, whatever is good for you. Let's just roll those shoulders. Try to release all the tension from the day. You can start small with those rolls and they can make them a little bit bigger. And then let's take them to these shoelaces. Always like to do this to me, but we're gonna keep it going. Rolling those shoulders a little bit bigger to the front. Now let's take it one at a time. Of course, we're gonna keep the warm up short. We will get some dynamic movements to serve as movement prep for the exercises that we're going to do today. But if you need more than just a few minutes, please check out my extended warm up or extended cool down, which are linked in the description below. Open those up. We're gonna get it done with this, but sometimes we more of a warm up or a cool down. So check those out. Open up those knees and arms. Big stretch right here. And then let's hold it side to side. So shifting the weight side to side. Reach and reach here to here and let's walk those feet in. We're gonna take it to a squat and then to a hinge. So right here, drop those hip and then hinge it forward, getting low. And then feel that stretch in the back. Right down and down. Then let's hold it down in that squat. So if you can sit as low as you can and just sort of shift your weight side to side, you can even pick up those feet. I know a little bit of a burn, but it's going to open up those hips and then bring it here. We're going to extend it up. Hands can be here or here. Up and down, up and down. You can keep it right here or you can walk it out to that inchworm if you can. I want you to walk it back all the way through here. Reach all the way up. You don't Feel like going out to that plank? Hang out there. Walk it back one more. Right here. We're gonna hold it here. Find that nice plank. If you need to be on your knees, you can be on your knees and then press it up. Get that stretch back down. Right here. Press it up and back down. Two more. Stretch through that back. One more and walk those hands back. Right here. Let's reach and tap. So tap the feet behind. Drive those arms up. Big reach to the ceiling. Open up the hips. One more each way. Hold it here if you can. We're gonna drop it low, hand down and up. Drop that back knee. You can even walk that front foot away. And then reach that hand under and up. Take it under and up. One more. Good. Step it through and up. Other side. Hold it here. Drop the knee from here. Balance if you need it. Or hand down, hand up. Drop that knee out. Walk that front foot away to really open up those hips. And then take that arm. Reach and up. Reach and up. Reach all the way through. Round it up. Tap and reach across. All right, here is how it is going to work today. ISO combo Tabata with the kettlebell. Sounds like a lot, but don't worry, I'm gonna talk you through it. So we're gonna keep stretching through that. Warm up here. Every circuit will be a four minute Tabata circuit. Our traditional tabata rounds. Let's bring those heels up and we will have one exercise that is a compound exercise that we start with. And then we will take it through with some isometric holds. So holding one part, working the other. Don't worry, I'm going to talk you through it as you go. So isometric simply means that your muscle is not lengthening or shortening. So it's contracting, it's working. Think of a plank. That is your classic isometric move, right? So we'll have some holds of one thing while we work the other, and then we'll switch it. It's gonna work your body hard. So I would suggest going medium to heavy or medium to lighter with a little bit. All right, watch me here. I'm gonna grab a medium kettlebell. We are gonna start with a side lunge into a row. We're gonna go all on the right for 20 seconds on the left. Then we'll do some. Some holds. So stepping into it and bring it out. So we'll go all on the right. Go ahead and grab a kettlebell. Something medium. I've got my 8kg 17 pound. I guess that's medium. We're gonna see how it feels. Here we go. 3, 2, 1. 20 seconds. Side lunge, row. Bring it up. Stepping into it. Flat back. So drop that chest. Pull that elbow up in the shoulder blade. We're not going to get very many because it's only 20 seconds. Starting with that full compound movement. Last one. And breathe. Same thing. Other side. So your first two rounds, we're doing the full movement together. In three, two, one. Side lunge, row. Right here. Here. Up. And breathe. Take it down. Pulling that elbow up. Squeeze in the shoulder blades. Sit low in that hip. Right down. There we go. Yes, you can. Let's get one more. 10 seconds to breathe. Watch me. This time, we are gonna hold that side lunge, if that's good for you. And we're just gonna do the row so you're in this position. Join me here. Row it up. We got 20 seconds. Just your row. So it looks like this. You're sitting deep, core in tight. Yes. That leg is in that isometric position, so it's working hard. While we're doing that row, we got three, two, one. Give your hands a break. Shake it out. Right. Same thing on the other side. That is what it looks like. Let's get it done. Core and tight. Sit low. Here we go. Bring it up. Squeeze. So I like to have this hand here or here, if that feels good for you. To make sure you're staying in that hip. Shoulder blade is coming up. All the way up. Squeeze. Cores in tight. Ah. Three, two, one. Breathe. All right, this time it's a little trickier. We're gonna sit low. We're gonna hold the row. We're gonna push out of it. We're gonna drop it down. So core back is contract. Here we go. Down and up. So if you need to use this opposite hand, but just think about squeezing the shoulder blades in. It's tricky. That doesn't feel good for you. Use this hand here, and you're just pushing out of it. Instead of stepping into it, you're pushing out of it. 3, 2, 1, release. So, isometric hold of the back muscles. Squeeze it here. Use the hand if you need to as you push in and out of that side lunge. Ready? Here we go. Hold. Down. And up. Tricky one, but you can do it. Really think about pushing out the hip, but keeping that elbow pulled back. Again, if you need this opposite hand, go for it. To give you a little extra help, but keep that pull in the back. 3, 2, 1. Relax. Those are our ISO rounds. One more round, right side and row. One more round, left side. Here we go. Last 20. Each side down, row all on this side. Step into it. Flat back, you know this. Into the hip. Ah. And breathe all the way up. Yes, you can. Last one. Yes. And let's finish out this Tabata circuit with that. Left side, side lunge and row. 20 seconds. In three, two, one. Here we go. And breathe. Step out of it. Then these movements are retired for the day. Let's go. 3, 2, 3, 1. Yes. Shake it out. Grab a quick sip of water. Hopefully you're feeling that heart rate a bit too. We're gonna move into our next round. So that is what it looks like, team. Most of the things we're going to do today, we're going to do right side and left side. So you are going to get the holds on each, all right? So watch me for your next round. If you want little mobility, reach side lunge, reach. Arms to the back. Cardio mobility right here. You can keep it just low impact or you can shuffle it if you want more. But watch me here. Gun slinger curl. We love it. We're gonna sling it to the side. You're gonna catch it into a lunge two handed if you need to. You can go here to here and lunge it down or one handed. You're slinging it up. Then we're gonna hold that lunge and we're just gonna go here to here with the curl. Then we're gonna hold that curl and we're gonna do the lunch. Then we get them all individual. Catch your breath. Grab that kettlebell. We're starting one side. Sling it one hand or two into the lunge. Here we go. Sling, lunge back to center. Remember, you can pick up those feet if you need to. You can use two hands with that curl if you need to. You're here. Here. Breathe. It's going across your body. One more. Yes. Time. Switch your sides. Other side. So that gunslinger curl is a power move. That's why we love it. Here we go. 3, 2, 1. Sling it, lunge back to center. Sling it, lunge back to center. Sling catch. Yes. Center. One more and relax. All right, let's hold that lunge on this side. You're gonna drop it low and hold two hand kettlebell. Here we go. Cross and center. Looks like this. Stay low in that lunge. So I'm going here to here. So both arms are working a little differently, but I want you to stay low in the legs. Push into the heel. Yes. There is power in that isometric hold, right? A different kind of power. 3, 2, 1. And switch. It. We'll breathe for a second. And let's switch it. We're gonna get into that low lunge. Hold it here. Two hands, kettlebell. Here we go. 30. 20 seconds. Not 30 seconds. What am I thinking? Stay low. Wait in the front. Heel core is having to work hard because that kettlebell is coming across your body. So it's really a cross curl, right? Feel that core. Zip it up. 3, 2, 1. Ha. Shake it up. All right, this time, we're holding the curl out in front about halfway. And you're lunging it down. Here we go. Down and up. So if you need to, you can bring it up a little, but if you can, I want you to hold it more out like this. Straight out in front. Yes, you can. There is power in that hold. Let's get it done. Move through the lunge. Hold it here. Breathe. Last one. Ha. Yes. Switch your hands. So I want the horn and the bell. Switch on this next one. Remember, not holding it here. Hold it here. Drop it low. 20 seconds. Drive up through that front heel again. Feel how hard that core is working. Zip it up. Bring those hips together. It's stabilizing. Yes, you can keep it out in front. 3, 2, 1. Give your hands a break. Little stretch. Yes. All right, team, one more time. Sling it. Lunge it. Just regular. In 3, 2, 1. Here we go. Huh? Back to center. It's only 20 seconds, so you can do it, right? Take it here and here. Low. Take it up and breathe. Last one. Other side, then second round is done. Catch your breath. Zip up at that core. Pick up the feet if you need to. Twist it. Here we go. Low and back. Sling it. And back. Yes, you can. And breathe, huh? Get it done. Last one. And relax. Set that down. Grab a sip of water, team. Shake it out. Right? We're feeling it. We got those pull muscles with our back. With our curl and our row. We got lots of legs, right, with side lunge and regular lunge. How about a swing? All right, grab your heavier kettlebell. This is the time that you could go heavier because it's totally isolated. Well, it's full body, but we're not doing tabata rounds. All right, we are gonna get 30 seconds. If you've never done a swing before before, check out my video. And also take it to just a deadlift, where you're just doing the hinge. Kettlebell down to the front, and then bring it up and squeeze if you can. We're going to keep it that mid to eye level. Swing chest to eye level or lower. We're gonna prep it. We got 30 seconds. Three, two, power. Here we go. Been talking a lot about power in these workouts. We got our classic power things like this swing. Really power it up, lock it out, let it drop. It is a reactive move. You're reacting to that swing coming down. Zip up that core, push those feet into the floor. Chest is open. Arms are not working. They're just along for the ride. 5, 4, 3, 2, 1. And relax. Pedal your feet. Catch your breath. All right, team, grab a sip of water. I want you to watch me. We're gonna take it down to the mat for this one. All right, so we are starting with a chest press and bicycle with the kettlebell between two hands. All right, so you know what? You love it. You're here. We're just doing bicycle with the legs, chest press with the arms. If you need to modify, we're taking it with the bridge. Go ahead and join me down here. And then when we do our isolations, if you're able, we're gonna put it on one side. We're gonna hold it, pull it here, hold it, pull it here. All right, grab that kettlebell. Down on your back, feet and tabletop. Here we go. Up and down. Our first two are going to be two hands. Push into the kettlebell. Again, modification. Doctor, I want you to take it with that bridge. Keep it going. Yes. 3, 2, 1. Relax it down. You can stay right where you are. All right. Really think about the core on this one. You got strong arms, chest, shoulder. Tries, but let's get the core working. Here we go. Join me here. 20 seconds. Press up strong, but think about that core. Can you get those legs a little lower, even if you're just doing the bridge? In and out, up and down. Engage. Yes. Five seconds. Strong through here. Three, two, one. First minute down. All right, if you need to come up to racket. All right, we're gonna go one side. I am going to hold my kettlebell at the halfway point. This leg is going out and in right here. In and out. Hold the upper so you're halfway up. If you need to rest it down, you can, but this leg is going in and out for core. Hold it here. Breathe. Yes. Good. We're gonna keep it on this side. 3, 2, 1. Rest the arm. Keep the kettlebell on that side. I know it's a little tricky, but now we're gonna hold the leg out, and we're gonna press it right here. So join me here in three, two. 20 seconds. Ah, right. It's gonna pull you. I Want you to really hold nice and tight with the legs. Press it strong with the arms. If that is too much, go back to a two armed press. That's okay, too. Three, two, one. Now we're gonna switch it. All right, team, if you're with the bridge, you just keep that bridge. Let's take it other side. So remember, we're gonna hold it first at the halfway point. Leg in and out. Here we go. So push that opposite hand into the floor if you need to, so you can be here if it feels too much. But if you can, it's about halfway. And then think about that core out. Everything pulls in. Out and in. Yes, I know. Breathe. All the way. Relax. All right, so hug those knees in. Now we're gonna hold that leg out. We're gonna press it up and down. Join me in three, two, one. Leg stays out. Nice and strong. Breathe. If you're in your bridge, you're just here. Hold it up. You can do it. Oh, burn. Yes. Five seconds. So strong. Three, two, one. Relax. Give yourself a little breather. A little stretch. We're gonna go back to two hands. We're gonna add a little cross if you want. Watch me here. Push here. Join me. We got two sets of 20. This is your advanced version. If that's too much, back to that chest press. Two hands. Elbows in touch. Really get those triceps. Yes. Up. 3, 2, 1. I know, right? Last time. Elbows in tight. Get the triceps working. Back of the arms. Core engaged. Ridge or bicycle? Here we go. Last 20. Up. Breathe. Core, arms, chest, shoulders, triceps. Lots of upper body all the way through. 5, 4, 3, 2, 1. Ah. Take it up right here. I want you to come up on the knees if you can get a little stretch through those hip flexors. You felt them because they're tired from everything else we've been doing. But also stretch through the back right here. Let's come up to that swing again. Why not grab water if you need it? I know we're giving our legs and our heart rate a little break, but we were really working the arms and the core. All right, back to that swing. Whatever you did before, if that felt good, keep it up. What can you change this time to really feel it? Is it that core? Is it the glutes and hamstrings? Is it the power? 30 seconds in the center. 3, 2, 1. Drive it up. Let it drop up. Push those feet into the floor. Lock out in the core. Yes. All the way through. Breathe. We got two more Tabata circuits to go. Drive it up, let it drop. Get that power. 3, 2, 1. And relax. Catch your breath. Pedal those feet. Grab a sip of water. So what I want you to see in this workout is the power of those isometric movement of those holds, how you can really feel your muscles working all the way through, even if you're just holding. Sometimes even more. Right? All right, so watch me here. I want you to go medium to light kettlebell. We gotta press and a curtsy. So we're gonna step over into that curtsy. We're gonna press it up, we're gonna curtsy, we're gonna press it up. I want elbows in. If you need to modify, you can just tap it back. You can keep just the legs or just the arms, but elbows in so we get shoulders and triceps. Get low for the curtsy. Go ahead and grab your weight. I'm gonna go a little lighter this time. This is my 13 pound kettlebell right at the center to core. Engage. Tap it behind. We'll get all on one side. 3, 2, 1. 20 seconds. Take it down. Push it up all the way through. I want you to get low in the legs. Really feel that outer thigh and glute. Elbows in. Push. Pull the weight in. Press it up strong. Pull and push. Yes. Low to high. Three, two, one. Yes. So what I mean by pulling them in is squeeze as you go down and then press up strong all through the back of the arms. Other side. Here we go. Down. Push straight up and a little bit out in front of your body. What that is be to going gonna do? Keep it going. These laces down and up. And breathe. Relax. All right, this time we're gonna hold the legs. We're gonna stay down in that curtsy. We're gonna press it up. Drop it here. Ready? Here we go. Take it up and down here. Ready? Here we go. Take it up and down. If you're really feeling spicy, add some triceps at the top. All depends on how heavy that kettlebell is, but you can, but it's optional. Those triceps just worked really hard. Make sure you don't come up out of that lunge. 3, 2, 1. Relax. Shake it out. Other side. Hold the curtsy into that hand. Hip. Quad hamstring. Three, two, low. Here we go. Just your press. Core is engaged. Waiting that front heel. Stay low or add a little spice. Triceps at the top. Up. Tries. Elbows. Stay in. Up. Yes. Three, two, one. All right, this time, guys, hold it here, hold it here, or hold it here. Whatever you feel most comfortable with. Not right over your head. Here we go. Take it down and up. Or elbows behind. So this is your most advanced move. Don't try that if that doesn't feel comfortable or safe for you, but elbows are in if you can. Out in front, right? Right here. Core engage. Push into that weight. You can bring it down if you need to, but try to keep it up. Three, two, one. Right. Same thing. Other side only. Hold it in that tricep position if that feels good for you. Let's drop it low. Here we go. Out in front. Down and up. So you can be here and here or behind. Keeping it stationary like we did with that side lunge. Right. Elbows in. Yes. Core, engage. 3, 2, and 1. Ha. All right, team, whatever you got. We got all on one side. Let's take the triceps out, curtsy and press. Join me. Drop it low, press it high. Elbows in. Push and pull. Think about pushing out of that leg and that glute, glute to drive it up. You got it. Down and up. Down. Really drive up that heart rate. 3, 2, 1. Burn. Ha. Same thing. Other side, team. Let's get it done, and then we're back down on the mat. Last 20. Ready? Here we go. And up. Elbows in strong. Low to high. Cross it behind, but your hips stay square. You're pushing out of that outer thigh. Tap it if you need to. 3, 2. Yes. 1. Ha. Catch your breath, team. Quick sip of water. Yes. You did it, huh? All right, let's take it down to the mat. Let's get a little bit of core. All right, so we're on our knees. We got the kettlebell down in front. If you need to modify, I want you to take one leg out, circle it here. Keep the knee on the ground if you can. We're gonna go all on one side. Tap it down or push it up. Circling for 20. Get a little stretch in between. Then we're gonna alternate. We're actually gonna do two sets of the core, two sets of a different course, so we're not on our hands the entire circuit. Then we're gonna roll it back. Pull over if you want. Up. Twist. Twist. Any version of that. If you want to just do the twist. If you want to just do the roll up with no weight, whatever you got. Then we will add some holds. We're gonna love it. All right, so kettlebell in the front. I'll talk you through it. We're gonna start just one side circling, either here or all the way up. Here we go. 20 seconds. Circle up, core. Really lean into it. Chest is right over that kettlebell. Tap it down if you need to, but you're doing a big circle of that knee over the kettlebell. Three, four, two, one. Stretch it back. All right, so that knee is really coming. Circle right all the way through. Let's get it done. Other side. Here we go. 20 and back. You can keep that foot off the ground. Tap it down if you need to. Yes. And you don't actually have to have the kettlebell there if you feel like it's in the way. Maybe you have a thicker kettlebell. Then just circle. I just want you to get it here. 3, 2, 1. Stretch. And hear my kids in the background. Nice and quiet in here, right? All right, team, whatever you want. All the way down and up and twist. Here we go. Take it down, bring it up. Twist, twist. Or halfway? Twist, twist. If you're modifying your core, I just want you to sit up nice and tall and not lean back into it and just take it side to side. But if you can, with or without the weight here. Twist. And relax. Stretch it out. Remember, you can also do this with no weight. Don't feel like you have to get the kettlebell and get a little stretch. One more time. Ready? Here we go. So you can go down. Controlled. Twist, twist. Down. Twist, twist. Yes, you can. All the way through. Twist, twist. Yes. Last one. Up, up. All right, let's add some holds. Here's what we got, team. We're gonna hold it here for five. Hold it here for five. Hold it here for five. You can do it. It Knee on the ground if you need to. Here we go. 5, 4, 3, 2, 1. 5, 4, 3, two, one. Over 5, 4. Stay lifted. 3, 2, 1. Over 5, 4, 3, 2. Stretch. Same thing. Other side. Knee down. And if you need to, just hold and hold. Lift it up. Here we go. 5, 4, 3, 2, 1. 5, 4, 3, two, one. Switch it. Hold. Pull everything in. You can do it. Last one. 5, 4, 3, 2. Breathe. Right? All right, team, here's what we got. We're just gonna hold it here and twist and twist. Remember, modified. You're just seated. Hold. Here we go. Twist. Center. You can put those feet down if you need to. You can do it. No weight. You can turn your body even more. Whatever you need, be where you are today. Remember, you showed up today. That's all that matters. 3, 2, 1, 1. Relax. Stretch. All right, team, this is a little tricky, but we're gonna hold it here. We're gonna go halfway back. Stay turned. Bring it up. Twist. Join me here Halfway or all the way back? Stay turned. Bring it up. Twist. Hold the rotation if that's good for you. Twist down. I know that's tricky. Yes. Here. Three, two, one. Ah, Right? I know. Team. You did it, huh? That was all our circuits. How do we feel about one more swing? We're gonna consider it a bonus move. Go ahead and shake it out. I know that was a lot of core. That core round goes quick when we switch between the two, right? All right. I'm fixing my ponytail. Grab your heavy kettlebell. We're taking it either in a deadlift or a swing. It is your last version of the swing. Let's get it done. We're down. Right in the center. Core is it. 3, 2. 30 seconds. Here we go. Power it up. Drive those feet into the floor. The floor. You got it. Yes. All the way up and through. Lock it out of the top. Core engaged. Squeeze the glutes and hamstrings. Lift up on that pelvic floor. Finish strong. You got 10 seconds to go. What do you got? Lay it all right here. Three, two, one. Swing. And relax. Pedal those feet. Yes, Team. Breathe. How do you feel? I want you to hang out right here. Hands on the kettlebell or hands on the ground. Just extend it up and drop it down. Stretch those knees out. Feed in. Extend it up. You did it. How was that for you? We had five tabata rounds. Two were core and upper focus. The other three were upper and lower. And all of it. Right. Slowly bring it up. Tap it outside to side with some swings in between. Getting it all in. I hope from this workout that you see the power in those isometric moves. Right? So again, we often do some holds. We often have some isometric moves, like a plank, all the versions of a holding plank. So we have a lot of it built into our fitness. But often we're thinking if we're not moving, we're not working, and that is not true. Your muscles can be working super hard in just an isometric contraction. And I hope you felt that today. This month, we are all about power and fire, and we can get it in different ways, Right? So roll it here. Through those wrists, of course. Don't forget to like this video. Leave me a comment. Let me know how you feel. And, of course, subscribe. When you subscribe to my channel, that helps me out. It helps me keep making these free workouts for you. So please hit that subscribe button, turn on the little bell, the notifications, and then that way you will always know when something new is coming up. When we have a new challenge and of course, follow me at @bodyfit by Amy on social media if you can. If you have a wall, fingertips to the back, one foot up, tilt that hip forward. If that's too much for you, just take it here. Breathe. Ah. Stretch it out. Of course. Check the links in the description. I would love to have you join us in the Body Fit Athletic Club. That is where you get that extra support and accountability. You get direct access and guidance from me and to Vivian, our Body Fit dietitian. We have live events, have events, we have Q and A's. So many fun things happening all week, all month long. So join us in the athletic club. And of course, if you are looking for cast iron kettlebells or hex, dumbbells or TRX or this mat, any of that or this clothing, check out the links in the description below. That is where you will find them. Let's take those fingers here. Let your head drop. Oh. I hope that you are feeling good because you worked hard. Those holds are not easy, especially when you're moving through another movement. That's what makes it extra challenging. And you did it. You rocked out. If it felt hard, it's because it was hard, because you were working hard. So always remember that you showed up to be challenged to get a little bit uncomfortable, to get out of that comfort zone and you did it. You did it and I'm so proud of you. I hope you are proud of yourself. One big deep breath in and out. You did it. That was your kettle bell ISO combo Tabata workout. Great job, everybody.