35 Minute Kettlebell Core HIIT Workout I Absolution Day #15

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your kettlebell core hit workout. This is day 15 of your absolution challenge. In today's workout, we're going to work the entire body using just a kettlebell. And we will be getting strength followed by some hit cardio. Don't worry, I will give you lots of options. Low impact and high. I want you to be where you are today and work to your level. All you need for this workout is a kettlebell. Are you ready? Go away. I've got that feeling rushing through my body. Let's start just getting warmed up. You can march or jog, whatever feels good for you. Let's roll those shoulders. So we start by just getting the muscles warm, getting everything ready to move. Of course, if you need more of a warm up or a cool down, make sure you get it on your own. I do have a link in the description below. For an extended warm up, extended cool down, let's take our arms nice and big just like this. And then back to the front. Let's open those arms nice and wide. So this is kettlebell core hit, just like it sounds. We're gonna get a lot of core and we're gonna get hit. We are going to be working the entire body. Stepping out to the side, right through chest opener. And then let's hold it here. So full body, but with an extra focus on the core. A lot of that will be things we've been doing core stabilization moves, balance, unilateral, meaning one side. Let's take it flat back down and round it up a couple more just like that. So what I like to call sneaky core, I specialize in that sneaky core, right? And then hold it here. Roll those shoulders just like this. And a hit move to follow. So we'll have 40 seconds of a strength moved, often a compound move. Let's walk it in, squat it down. Start with just this. And then we will have 30 seconds to follow with a hip move. Higher intensity, sometimes with the weight, sometimes not. Let's add a little hip roll. Sometimes high impact, sometimes not, but adding higher intensity to get your heart rate up. Let's take it with that. Reach down, hinge and reach it up. Watch me right here. Hinge and up one more like this. And then if you are able, we're going to inchworm it out. If you want to keep it here, you can keep it up top or walk it out on those hands or hands and knees. Feel that core firing up and then walk it back. Reach it up, take it here all the way through and take it back. We're gonna get one more. We will hold it down right here. Just lean into that core just a bit and then just pass those heels up. Down, dog. I know for me I need to get that warm up through my spine. One more and walk it back through here. Roll it up, tap it back and reach right here. So the entire time I'm gon going to be reminding you to engage your core. Does not mean we have to be actively contracting through an entire movement. Let's take it out right here. Stay up here if you can, if you need to, if you need to. Take it down if you can. Reach that arm up. Drop that back knee. So we're going to have a stable core, a strong foundation. Take that top arm, reach under and up. But that does not mean you have to be thinking about a full contraction the entire time. Those ta breasts we do bring it up. Take it other side. Side. Up if you need to. Down if you can. Reach it up. Drop that knee. We just want to think about all of those things we think about in our breathing, in our training. Reach under and up, under and up throughout all of our exercises. Step it in right here. Round it up. Here we go. Tap and reach across. My hair is kind of all over the place today. We'll see what happens. All right, so a strength based move using your kettlebell often. What will be compound moves, sometimes it will be core stabilizing, take it over followed by a hit move again. Sometimes that high intensity will add higher impact, but I'll give you a low impact option. Sometimes it will use the kettlebell, sometimes we will set it down and take it body weight. 30 seconds of hit. Then we get a 30 second breather. Sounds long, but it won't feel it. You'll need it. That's where I'll preview your next move and that is where you can take a quick breath after that higher intensity circuit. Really want you to earn that rest, meaning really go for it because you know you have a breather coming. All right, team, big stretch right here and out. Yes. Core engaged. We're gonna try to keep it quick today, but we will have a few things that we do right and left. So we'll see how that goes again. Let's take it to a little step touch. I just want you to take it here. If you want a little extra, you take a little hop. So stay here, watch me. I'm gonna grab my kettlebell. We are gonna start with our waiters march. So I'm gonna go a little lighter, but it's up to you. Light to medium. Medium to light, I should say. We're gonna rack that kettlebell here. We're gonna march it right and left. I know it looks easy, but we're going to engage that core. If that feels good to you, you're going to take that hand up and march here. Add a little shoulder and shoulder stability. Harder than it looks. But I want you to think about stable in the core. Go ahead and bring your kettlebell over. Catch your breath. Let's warm up through that core. Hands on the sides. Big inhale to expand. Exhale, Bring it in. So we're thinking about that. Hips and ribs together. Little tilt of the pelvis. Ribs coming in so we're not flared everything engaged. Go ahead and grab that kettlebell. You can rack it here or take it up. Starting in three, two, one. Here we go. So it's a racked march. Flex that foot. You're going to feel what the flexing does. And lift up in that core. If that feels good for you, you can take it up. Waiters march as if you were a waiter, right? What we don't want to do is be leaning or feel it in the back. If it starts to feel like too much, just take it goblet style. Style. You're gonna feel that too, I promise. But the offset, the racked on one side, you're gonna feel the difference, Right? Zip it up. Good, good. We got five seconds this side again. You can be up if you want to. 3, 2, 1. And relax. Let's switch sides. So same thing, other side as you bring that knee up with one, push into the ground with the other. So that's really going to activate those core muscles. Rack it. If that feels good, take it over. Top offset or waiters march in three, two, one. Here we go. We're up. I know. Looks like it should be so simple, but when we're really thinking about everything working in the center, you're gonna feel it. If you feel good, take it up. Totally optional. And again, you can always take it between two hands if you need to. Or wrapped right here. Whatever is good for you. You know what I say? Be where you are today. Everybody's journey is different. We got 10 seconds, right? Yes. 4, 3, 2, 1. Set it down for just a second. All right, so now we've got our hit round. We got 30 seconds. Here's what I want. We're gonna go up top with the bell. Knees, knees. So instead of just a march, it's actually a knee pull with the press. But we're going to pull everything in to contract and then bring it down. Grab that weight up top between two hands. 3, 2, 1. 30 seconds. Contracting in the core. So this will be high intensity because you're lifting that weight over your head. Core is engaged. It will get that heart rate up, but we don't have to jump to do it right. Think about that core engagement. I know. Lift in the center. Pull it in. 10 seconds. Yes. 5, 4, 3, 2 and 1. Catch your breath. Yes, team, shake it out. All right, you catch your breath. We're gonna keep that medium weight. You have a couple of options. I'm gonna switch to this medium. So here's what we got. Team, watch me. You are going to lunge, either curl, cross hip to shoulder, and then squat all in one side or lunge, curl and catch and squat. So it's like our gun slinger curl, right? Watch me one more time because it's a little bit tricky. Two handed curl, lunge by the hip up to the shoulder and you're gonna squat it or lunge slinger curl, catch and squat. If you're one handed, you're going to catch it here. Keep it on that right side. If you're two handed, you're gonna hold it on this side so it's still offset. Are you with me? Yes. I think you are. Let's get it done. One side in 3, 2, 1. 40 seconds. Lunge, curl, squat, same side, lunge, curl and catch squat. If you've got a heavier kettlebell lunge, curl to the side, squat. So watch me. Yes. You're still upset because you're the opposite side, right? Take it down. Up and breathe. Down. Yes. 10 seconds on this side. It's gonna get your heart rate up. Breathe. Three, two, one. Catch your breath. Same thing. Other side. So again, you decide. Two hands or one hand, right? That already feels a little bit like the hit round. Trust me, it's not. All right, core engage lunge and curl into a squat in 3, 2, 1. Other side, lunge, curl and catch. Breathe. Lunge, curling, catch. That feels weird. Or that's not right for you. Two handed curl, offset squat the other side. Take it down, up. Yes, you can. I know you can. Breathe. Down, up. Keep it moving. You got five seconds. Can you get one more? Breathe good. And relax. All right, team, so we got two sets of 30 with this hit. All right? We're gonna feel it, but you can do it. Now it is two hands. We're gonna go down. We're going a little quicker with it. All right, 30 seconds, then we breathe. 30 seconds, the other side. So two hands either way. Cross, squat, lunge. I want you to pick up that pace. If that feels too quick for you, slow it down or take the weights out of it. Let's get it done. We got 30 seconds to breathe in 3, 2, 1, and squat. Same movement. I know. We're back to that first side. Take it here and here. Hup. Feel the core engaging one side and then the other. It's quick. It's gonna burn, but you can do. You get five seconds, team, Stay with me. Three, two, one. Relax. Let's give your hands a little. A little break. Shake it out. We're gonna get that other side, right? All right, there's that hit. So again our strength round. We were slow and steady this time. We're picking up the pace, saying low to low, but we're still getting that controlled curl. That's your breath. Let's get it done. Two hands in. Three, two, one. Here we go. Yes. Low. I told you. Hit does not have to mean that you're jumping or running. All it means is higher intensity. Right. And we can get that with this heavy weight. So my legs are like, oh, here. That sounds good. Bring it up. See? It happens to me too. 5, 4, 3, 2, and breathe. Catch your breath, team. Let's grab a quick sip. Why not? All right, we are going to take it to a swing, huh? 30 seconds is all that we need. Grab your heaviest kettlebell if you got it. Remember, if you've never done a swing before, if you're brand new to this or you're just not feeling it or you need to modify, I want you to take it just with that deadlift. It's just a hinge up and squeeze and connect. Everybody else, if you can swing it with me, we're going to prep it back, power it up. Think about that core connecting, squeezing those lats. But we're not lifting with those arms. 30 seconds in 3, 2, 1. Power. Here we go. Zip up that core at the top as we squeeze in the glutes and hamstrings. Core is coming in. You've got that strong foundation as we go down and up, but especially at the top, that little extra connection as we squeeze the glutes and legs and armpits and back. We really squeeze that core. 5, 4, 3, 4, 2, 1. And relax. Pedal your feet. Meet me down on the mat. How's that heart rate? Is it feeling like a hit workout? I hope so, but as you can tell we haven't done any traditional cardio with jumping or high impact, right? Okay, let's take it down here. Watch me here, team. If you need to modify, you're gonna do seated or standing. Straight up and down. Press up and over. Okay, so we get that core engaged. Otherwise, we're Russian twist. Press it up. You pick how far you want to go back, you keep that core engaged. Again, if you need to stay seated or take it standing, you do you. You can also do this with no weight. Here we go. In 3, 2, 1. 40 seconds. Down and up. So I've got my heavier kettlebell, my medium, so it's a little harder for me to get down there. If you've got the rotation, bring it up. Try to touch the ground. It's easy for us to be here. If it's in your mobility, in your range, take it here. Bring it up. Take it here. Oh, bring it up. Feel that difference. If you want to, you can take those feet off the ground. Up to you. 10 seconds. Yes. Strong in the core. Pull center. 3, 2, 1. Relax. Turn it over. We got 30 seconds. Here is our hit. If you are modifying for any reason, you can take it to a standing mountain climber or across. This is actually what we're going to do. We're that rotational. If you're able, we're taking it full mountain climber. We got our bell in the center. You're either tapping or you're running slow and controlled. You don't have to rush it, but we got 30 seconds. Three, two, one. Here we go. Tap it. You're going opposite sides of the bell. Make sure that kettlebell is out of the way. You're not going to get it with your knees, but you have somewhere to go. Remember, I would much rather you be controlled than trying to go as fast as you can. You don't gain more by picking up that pace and losing control in the center, in the hips and the core. In fact, it's the opposite. So let's get more of that core. Slow it down, control it. You're still getting done. In three, two, one. Bring it up. Catch your breath. You got 30 seconds to breathe. Did I mention that this is a no repeat workout? I don't know if I did, but I'm saying it now. Okay, we're taking it to a side lunge. So side lunge. We're gonna do a clean. So remember, you're gonna power it up to here. It's a little toss. If that's weird for you, you can just Bring it up with two hands. We're gonna add a little press as we go. We're gonna taking it all on the right side, then all on the left. Then we'll get some power in between. Zip up that core. Shoulders back. You got 3, 2, 1. 40 seconds. Down and clean. Get low and up. If you want to keep it stationary, that's an option. Sit deep into that hip. Power it out if you can. Step into it, and if you want, you can go all the way up. I've got a little lighter of a kettlebell for my shoulders, but it's up to you. You'll still get that clean, you'll still get that work, but you can add that press for a little extra. I know we just did the press with the Russian twist. So it's up to you. Low to high. Yes. 5, 4, 3, 2, 1. And relax. Yes. All right, team, let's do the same thing. Other side. Side lunge. Clean is a little toss to yourself. And catch. So we get biceps, we get shoulders, we get chest, we get core. You do, you get it done. 3, 2, 1. Take it down and clean. So as we bring that weight down, here's what we want to watch for that. We're not going here. We're sitting deep into the hip. Remember, it's a hinge here to here, right? Hinge. Bring it up. You can add that press if you want. It's up to you. All the way through. Up and up, similar to the hips. Hinge up and up. Team. And breathe here. 5, 4, 3, 2, and 1. Catch your breath. All right, team, so set that kettlebell aside. We've got our hit, but we're taking it with a little extra. We're going right side, left side. 30 seconds, low. Pull it up low. Pull it up. You know this one. I Love this one. 30 seconds on the right. Breathe. 30 seconds to the left. Sit deep. Power out of that hip. Power across for the core. You can jump it, you can step it. Whatever works for you. Core, engage. Good posture. Right side for 30. Here we go. Down. Bring it up. Down and up. You can add that. Push out of the hip and jump. Push and jump across. Low to high. You can even keep it stationary just here. You can bring it up. 10 seconds. Right here. Yes. Team, we got 5, 4, 3, 2, 1. Burn. Catch your breath. Hit training, right? We get just enough time to let that heart rate come down. Then we do the same thing. Other side. All right, let's get it done. Core zipped. Everything pulled in. I get that. Other side. Roll Those shoulders back. Has that heart rate settled a little bit? I hope so. Let's bring it back up on this side. Core engage in three, two, one. Here we go. Down and up. Push out of the hips. Still getting low. Not just here. We're low power. Breathe. Yes, you can. I know. Get it done, huh? Up 10 seconds. What do you got? Remember, we got a 30 second breather. Yes. Stay with me. Three, two, one. Breathe. Catch your breath. Nice work, team. How about we take it to another swing? Because we're here with our kettlebell. Let's get it done. Heavy kettlebell if you got it. We're gonna keep it regular this time. Again, modification is, of course, that deadlift up and down if you're able. We're gonna power it through. Zip up that core. Roll those shoulders back. Hinge it, Prep it. Three, two, one. Take it up. Yes, team. All the way up and through. Zip up that core. Push your feet into the ground. You know how to do that, right? Really push away from your body as you lock out at the top. Then let it drop. It's like a pendulum swinging. We got three, two, one, and relax. Pedal those feet. All right, team, we got one more thing up top. Stay with that heavy kettlebell. We're going with the row. We got right side, left side. Then our power is together. So last thing up top right here, we're gonna kickstand it, right? So your kickstand deadlift. I know those hamstrings are tired because you just worked hard, but we're gonna take it here. Kickstand row all the way up. So as you come up, it's a hinge up, hinge row. Squeeze in the back, push out of that front heel all the way up through the back of the body. We'll go right side for 40. We'll go left side for 40. Then we'll add some power. So starting here, your kickstand is exactly like it sounds. Toe back, grab that weight. 3, 2, 1. Kickstand row and up. Hinge row and up. Yes, you can. Really focusing on the those back muscles, right? I know we have a lot of push, a lot of press. We got that curl. Let's really isolate the back here. Boom. Hinge. 10 seconds. Strong in your back. Push out of that front heel. I know everything is tired because we just did that swing, but you can do it. Last one, relax. Stop that weight down. Stretch your back, stretch your hamstring. We're gonna get the same thing. Other side. So allow yourself those few seconds to shake it out. Same thing from here. Core engaged. Kickstand to hinge. Grab that weight with the row. Three, two, core. Here we go. Down all the way up. There we go. Yes, you can. We are towards the end of this workout, so I just need you to stay with me. Yes. And breathe. Good. Keep it going. 10 seconds. Seconds. Squeeze in the shoulder blade, pull that elbow up. And in three, two, one. Set it down. All right, team, little stretch. All right, so all in one. One. Round of 30 seconds. Hit. Not two, I promise. Watch me here. You have two options. So if you're staying up top to modify, you're gonna do the row, you're gonna hop it. Other side. Side row. Stepper hop. So you're getting the kickstand. Hop it. Kickstand if you can. We're gonna get row. We're gonna jump it back from the plank. Row, hands down. Jump it back. So it's like that big, giant mountain climber or that world's greatest stretch. Whichever way you want to look at it. We're gonna get the row. Hop it. Other side. 30 seconds. Start in that hinge. Let's get it done. In three, two, one. Here we go. Row. Hop. Either down in the plank, steady in the row, or hop it with your feet up to you. If that's better for where you are. You feel more steady. Yes, Team, so close. We got three, two, one. Relax. Ah. Shake it up. Grab some water. Meet me on the mat. I know. I feel it too. Come on down. Let's get it done with this heavy kettlebell. Breathe, team. All right, so we're here. We got press, close grip press tries if you want it. If you don't feel comfortable with that hinge right here, you just keep the close grip press. And then we're adding a little reverse. Crunch up. Reverse. Take it down, up. Bend in the tries. Reverse again. You do what's best for you. We got 40 seconds. If you're modifying, take it to the bridge. Microphone in three into core. Engage one. Here we go. Press triceps if you got them. Reverse crunch down. Press tries. Reverse. If you're modifying, you're just going bridge with or without the triceps. Take it down bridge again. I know not everybody, especially if you have a heavy kettlebell. You may just want to keep the close grip press. Trust me, you're still gonna feel those triceps, so no need to add them unless it works for you. And up. Press. Five seconds. Last one. Boom. Relax. Set that weight down. Come into our plank position. So think about that. Reverse. We're gonna do Taps and taps. We're gonna do reverse crunch in taps, taps, in and out. If you're modifying, you can go up, up, in, and in. All right. You can take it standing with the knees coming in or plank with the knees coming in. This is it, team. This is our last circuit. We got one more swing, and then we are done. Let's get 30 seconds of this strong plank. Tap and tap. Knee crunch. We got three, two, one. Here we go. Tap, tap, knee, in and out. Tap, tap, tap, tap. Yes, you can. Remember, you can walk it into and back or take it standing. Tap. Yes. Feel that core. Feel that cardio. Breathe. 3, 2, 1, and relax. Stretch it back. I hope you felt your core the whole time. I know it's always tricky because we're not doing a ton of action. Isolated core, right? Shake it out. One last swing. Here's what we got, team. I want you to watch me. You can just keep a regular swing or a deadlift if you feel comfortable with it. If you are experienced with your swings, we're gonna step out, swing, step out, swing. It is an advanced move. If you feel like you can just get good power just with your regular swing, start with that. If you want to add swing, step, It's a little travel swing, not a side lunge. It's just a step, but only do that if that feels safe and effective for you. Again, it's an advanced move. Also, deadlift works. This is it, team. No bonus move, I promise. After this swing for 30, you can add the step out if you want. Shoulders back in three, two, one. Power it up. Start with your regular, regular swing. Get a feel for that. I know I can get a lot of power this way. If you're feeling it on the up, step, out and in. Out and in. Breathe. Sometimes you can feel a little clumsy that way or not as powerful, so feel free to keep it right here. But if you want stepping, stepping, we got 3, 2, 1, and relax. Set that kettlebell down. Hang out right here. Pedal those feet. You did it. I know. Roll it up. Up, team. Shake it out. How do you feel? I hope you feel good. That was not an easy workout. I hope it went by quickly because it was no repeat, because we just did strength, then hit and strength and hit. Sometimes strength, strength, hit, hit. Lean into that hamstring and sit back, hand on the wall. If you need a little balance. Either way, that was not an easy workout. And I'm so proud of you for being here, for showing up today. That is what it is all about. Oh, man. Team I'm gonna feel that tomorrow. Maybe you got a recovery day coming up. Especially if you're following my calendar. Stretch it here, reach it up. Be sure to check out all of my other kettlebell videos. I have hundreds. As well as dumbbells, TRX bands, balls, body weight, lots of other equipment. And don't forget to subscribe. When you subscribe to my channel, you help me keep making these free workouts for you here on YouTube. Also, hit that like button and tell me what you thought in the comments. Was your heart rate up? Did you feel your muscles again? Sometimes it's nice to have some workouts where we feel more of a of the burn and some let's take it right here where we feel more of that high heart rate. Right. I like to say all of my workouts get both. You're getting strength, you're getting cardio, you're getting mobility, you're getting core all the time. But this is why we mix it up during the week where we have some things that are a little higher endurance, muscle endurance, cardio endurance. Some things that are more mobility and some things that are more strength based. Let's take your fingertips on the back of the wall. Bring one foot up. If you don't have a wall, just open it up to the side and grab it here. If that's too far for you to come up, take it here. Rest it on the bench. Tilt that hip forward. Oh. Make sure you check out all the links in the description below. We would love to have you join us in the Body Fit Athletic Club. That is where you get access to me and to our Body Fit dietitian. We can help you on your personal journey. We can give you more of that personalized support. We have events all day or every single day. We have live Q and A's. We cover hot topics and you have the method Nutrition plan. Very practical approach to balance nutrition. Not a diet, no counting calories or macros or anything like that. All foods fit, but a way to get the nutrition in. And we get new recipes every week. So many fun things happening in the Athletic club. Let's take your fingertips here. I want you to drop your head to the side. Just give yourself a second to feel that stretch. We just got it. But also right here and stretch out through that wrist. So join us in the Athletic Club if you can and of course make sure that you are on my email list. So you will get your free weekly and monthly workout workout calendars. You get the weekly links early on Sunday night. So if you're someone who follows the calendar. Maybe they're not released in a timely manner in your time zone. You can get them early by being on that email list. I promise we don't send you tons of emails just once a week. Take it here. Feel that stretch through here. And of course, let me know if you have any questions below. Follow me at Bodyfit by Amy if you're looking to find any of this equipment, I got discounts for you. Check below, look at the links and of course, follow me at Bodyfit by Amy so you don't miss a beat. Just take a minute. Hand on your heart, hand on your core, your center, everything that worked so hard. A few deep breaths into that. Thank your body for being here today, for showing up for you. I am so glad that you were here today. I'm so proud of you. But more importantly, I hope that you are proud of yourself for being proactive about your health, your strength, your fitness. Let's get one big deep breath in and out. You did it. That was your kettlebell core hit workout. Great job everybo.