35 Minute Kettlebell Ladder Total Body Core II ABSOLUTION DAY #8

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your kettlebell ladder core workout. This is day eight of your ab solution challenge. This is also a great standalone workout that you can do at any time. We're gonna get full body using your kettlebell, and I'll give you lots of different options to work to your level. We're gonna be working the entire body, but we are gonna get a special focus on the core in a ladder form the ladder. Are you ready? Let's do it. Go ahead and just start moving your body. You can march, you can jog, whatever feels good to you. Roll those shoulders. Let's go ahead and get the blood flowing. Start getting that body's core temperature up. We're gonna keep this warm up pretty short, but we are going to get the temperature up, get the blood flowing, get everything moving in the movement patterns that we're going to be doing today. I still am recovering a bit from a little bit of skin surgery. Don't worry, I'm fine. But I may go a little lighter, especially when it comes to upper body. And there may be a few little range of motion things like this that I'm going to keep a little smaller. So. But bear with me. I know you can still work hard. I'm gonna work hard, but I'm gonna be where I am today, which, you know, is something I always tell you. Be where you are today. Little reach right through here. This is your workout. You do you. So maybe you're recovering like me. Maybe you are a beginner. Maybe you're just getting back into it. You can open wide, whatever it is for you. Maybe you're just feeling a little tired or stressed today. You work to your level and be where you are today. All that matters is that you showed up for this workout again. Reach and up. And that you're moving. So if you showed up today, you are successful. Successful. Let's walk those feet in right here. Standing. Cat, cow. So hands right here. Just want you to round through and then roll through all the way up. Inhale on one, exhale on the other. I can't go super high on my round, but I'm really going to focus on that lower lumbar spine and breathe. Here we go. And right through here. Let's take one big step back. Do a little reach over. And here you decide if you want to get low in the lunge and stretch all the way over, or if you want to just keep it high. Little reach. That works too. Reach. Let's go one more hold it here. Walk that front foot out. If you can. Drop it all the way down, Drop that knee, reach through, take it up, reach through, take it up. Just like that. There we go. Very carefully switch your legs. So whatever you need to do, if you want to come all the way up to here, take it back again. You can stay up if you need to. If you can, drop it down, walk it out, reach through. I'm going to keep mine smaller, but you can do a little bigger opening up the hips. And since this is a core workout, if you are able, let's walk our feet back into that high plank. If you need to be on your knees, totally fine, just engage that core. We're gonna sit back to the child's pose. We're gonna come up to the plank slow and controlled. If that's not right for you, you just go child's pose to all fours and really grip with that core. Lift up in the center if you can, all the way up. Breathe. And here, let's get one more. Good. And very carefully, either walk your hands back or walk your feet forward. Whatever you need to do to slowly come up. All right, so we're gonna get right into it. So this is a ladder workout. So what does that mean? It's a fun workout. It generally goes pretty fast, but we're working in a ladder, so we're gonna start with a compound movement. For instance, your first move is a step out, squat, and a row, and we're going to do it for 30 seconds, for an interval. Then we are going to take it to a ladder. What does that mean? That means we'll break down the movements. Your squat and your row, and we'll go 1 and 1, 2 and 2, 3 and 3, 4 and 4, and then back down, 3, 2, and 1. It's gonna make sense as we go. If you've never done it before, you do not have to go the same pattern pacing as me. Again, it is your workout, so you do you, but you're going one squat followed by one row. Two squats followed by two rows. All right? A lot of them will be holding the squat or holding the lower body while we do the upper body or vice versa. But I'm going to give you some options from there. All right, go ahead and grab a medium to heavy kettlebell. I'm going to take it right here. I'm gonna hold it in my right hand and step out left. Watch me here. I'm going here. I'm gonna row at the bottom, and I'm gonna step into It. So what that means is, as I squat, I'm also going to hinge forward just a bit. Nice flat back, bring the row up, come up out of it, step back in. If that doesn't feel good for you, you just keep a regular squat and a row. You don't have to step into it. All right, to the side. 30 seconds to start. In 3, 2, 1, step out. Squat, low hinge row, all the way up. Let's go. We're this one, we're just going one and then the other. So again I'm stepping left, flat back, right row. This is your 30 seconds. Then we go to the ladder, where we go to that 1 and 1, 2 and 2. So take it down, drop that chest. This is where you really nail down that form. Rowing at the bottom. And relax. Give your hand a little break. Shake it out. We're gonna stay on the exact same side. So out one and one. Then we got two. Two squats, two rows. All right. It's a little tricky to get a feel for it, but once you're there, you got it. No timer, just counting up to four, back down. Hang with me. Let's zip up that core. Remember, this is our core focus month, so good posture. Core engage. Strong foundation. Let's do it. One squat hinge, one row. Step out of it. Let's go. Two squats. So come out of the squat, then hold it down two rows. You need to take this hand out, then come out of it. We got three. So three squats. Stepping out to the side. Drop the hips. It's not a side lunge. Hold this one down three rows. Nice and strong. Now we got four, and then we're going back down. So four squats. Keep that chest open. Drop in the hips. Hold it here. Core engage. You got four. Three, two, one. Come up out of it. Back down for three. Three, two, and one. Hold it. Three. Bring that elbow up. Squeezing your back muscles. Core stays engaged. And back for two. Remember, if your pacing is different than mine, totally fine. We got two and breathe. One and one, then that's it. Here we go. Here, here, and back. Set your kettlebell down. Little shake it out right through here. We're gonna do all of that on the other side. Can you feel your heart rate? I hope so. So 30 seconds, just traditional compound move. One and one, step out, squat and row. Step out, squat and row. Then we go up and down our ladder. One, two, three, four. Three, two, one. You do not have to do that. Four again. All right, let's get it done. Other Side stepping out to the other side. Other arms. I may have to drop a little lighter on this one, but I'm gonna start with this. See how it feels. We're gonna step out to the side. Zip up that core. We start with 30 seconds. One and one. Here we go. Step out, squat, hinge, row. Again. That's a part that you have to think about. You squat down, then you drop your chest, then you do that row. Watch me here. Step out, hinge row. You can make it a fluid motion, but you do want to have a nice flat back. Not here, right? And then push up out of it. So step out, row. Just getting a little breather down and relax. All right, get set. We're taking it to that ladder. 1, 2, 3, 4. 3, 2, 1. Get up. Get it done quickly. And then we got a little break on the mat. Let's get it done. Step out one and one. Then up the ladder, then back down. Step out one, hinge row. One. Back in. Step out for two. So two squats. Drop it low in your hips. Stay down on the second two and breathe all the way back up. We got three. Keeping those hips low. What I mean by that is when we get here, don't come to here. We want to be here. 3, 2, 1. Now we're at 4, right? 4. Get low. 3. High heart rate. I hope. 2. Drop it down. Chest open. Bring it here. 4. Notice how we're on one side. That's that core kicking in, right? All the way back up. Down to three. Three. Here we go. Two and one. Get low. Three. Maybe you're them faster than me. That's okay. Keep those hips low. All the way up for two. Core engaged. Especially as we get tired. Step out wide. Drop those hips. Two and here. Last one. One. One. Out of it. There we go. Set it down to the side. Shake that out. Cross those arms. I can't really do it, but you do it. Tap those feet. Quick sip of water. I got it. Over here. We are taking it down to the mat. Let's keep the upper body working. Let's get some core. All right, team, so we're going to do a little Russian twist and a 45 degrees angle press. So not here, not here. Split the difference. All right, if sitting and leaning back is too much for you, you can sit up tall or you can go standing 45 degree. Two right here. Standing is a great option if that's what's better for you. Or meet me on the mat. You can sit up nice and tall from here or all the Way back. If you're one of my prenatal, early postnatal diastasis moms, take it standing. All right, team, so we're here. If you want to lean back a little, we're going to twist right, twist left. Sit up nice and tall. Press. I want you to be sitting up as tall as you can to really engage that core. Get that good posture for that 45 degree press, all right? If it starts to feel like too much, you can take the weight out or take the twist out. Here we go. 30 seconds. Twist back, other side. Sit tall 45. Here we go. Sit back, other side. That rhymes. Sit tall, 45. I don't know what I was thinking with this one. I'm gonna go a little lighter, but you keep going. Sit back, other side. Try to alternate your lead. Twist right, then left. Up and press. Take it back. Left and right. Zip it up. Up and press and relax. So I want everybody to stretch out your back, stretch out your legs. Now we got our ladder. So it looks like this one and one is two sides. One. Then switch two and two. Not fast. We're not here. Right core leading the movement. Then two and two again. If you need to sit up, stand whatever is best for you. Let's get it done with our ladder. Here we go. Halfway back. Twist. One. Sit up tall and one back. Two and one. Bring it up. And two and one. Right here we got three. If you want to pick those feet up, you can, but I'd rather rather you have good control. Sit up nice and tall. 3, 45. 2. I'm gonna go body weight. 1. Take it back. We're at 4, 4, 3. Controlled. Keep it pulled in. Tilt that pelvis. Bring it up. 4, 45. 3, 2, 1. Take it back. 3, 2. Down to 3. 1. Bring it up strong. 3. I know hip flexors. 2, 1. We got 2. Halfway back. 2, 1. Yes. Bring it up. 2, 1. Here we go. Last one. All the way tall. Last one. Stretch it out. Yes. Team, stretch through your back, up onto your feet. I think it's time to get a kettlebell swing. Why not? All right, team, so we're gonna start with a little deadlift. I'm going a little lighter, but if you're able, I encourage you to go heavier on this. We'll start with a 30 second deadlift. We'll rest our backs, especially after all that, right? And then we'll get a swing. Swing. If you're not comfortable doing the swing, if you're not feeling it today, if you've never done it before hang with me with the deadlift. All right, so let's wrap that core and zip it all the way up. Shoulders back. We got 30 seconds here. Your deadlift is just a hinge. Bring it up strong. Hinge it down. Here we go. Join me up. Zip up the core. Soft bend in the knees. What it's not is a squat, right? What it's not is a straight leg round in your back. Shoulders back. Soft bend. Kettlebell comes right down in the center. If you can get to the floor, great. But you also can go right about here. That works too. We got five seconds. And breathe. Last one. And relax. All right, stretch your back right through here. You can keep it just right there. I'm going to start the swing. See how it goes. I might go to the deadlift. If you're doing the swing, remember, we're going to drive it up, lock it out, let it drop. We got 30 seconds. Shoulders back. Core engage. Prep it. Three, two, one, swing. Let it drop. Join me. So remember, you're powering up with the back of your legs all the way through. Zip up the core. You're not letting those arms go high, right? They can go chest level or below. Zip it up all the way through. Push into those feet, keeping it low and controlled. You got power on the way up. Then lock it out. You are not bringing it down. You're letting it drop. Right? Three, two, one, swing. And relax. Pedal those feet right where you are and breathe. All right, team, quick sip of water. We're gonna go to a little lunge with a little cross curl, all right? You go medium, maybe medium to heavy, whatever. You would normally do a bicep curl with two. I would probably normally do that, but I'm gonna go a little lighter here. Watch me first. We're gonna hold it here. So I'm going to step back into the lunge. I'm gonna curl towards my hip here. That's where our core gets engaged. And shoulder. Then I'm stepping it back up. I'm going to keep it racked right here. Lunge. When we get to that ladder for two, two, and two. It's not a chop, right? We're not twisting our body. It's just a curl across our body. So we want to use that core. All right? So right foot forward, kettlebell in the center. To start, step back, Left. Let's do it. So lunge, cross curl, rock it on your shoulder. Bring it up. Remember, this is just a compound movement. If it feels like too much, just tap back. You can always modify that lunge with that. Or you can do the lunge and do the curl. The top. Same goes for your ladder. If you can get low, rocket, drive it up. Three, two, one. And relax. If your hands need a break, take them right here. We're going to stay. Same leg forward, same leg tapping back. We're gonna lunge for one. Hold in the lunge, cross curl for one. When we go two, two lunges. Holding the lunge cross curl for two. If that's too much for your body, finish your lunges. Cross curl at the top on two legs. All right, so many options. We got our ladder coming up. Right leg forward, left leg stepping back. Start the kettlebell in the center, and then we're gonna rack it on one shoulder. Here we go. Lunge one, cross curl, shoulder. Step it up. Remember, you're pacing. We got two. Can be slower or faster than mine, as long as you have good form. Drive through that heel. I know we got three. Can you keep it wrapped on that shoulder? Do you feel what that does to that core? If that's too much, bring it to the chest. We got three. Two. Stay low if you can. One. Rack it up. Here we go. So four. Step back on those train tracks so hip distance apart. 3, 2. Hold it here if you can. 4. Remember, you have the option to do it up top. Two. One, and up. Here we go. Back down. We got three. Sit low. Two. On your shoulder. One, Three, two. One. Step it up. Two more. Two. One, two. One. Last one. One and one. One. One. Drive it up. Yes. Team, stretch it out. I want you to tap those legs back and reach those thumbs to back, to open up the biceps. Right through here, right? I can't reach super far, but you can. Open up the hips and hip flexors, open up the arms. Little cardio mobility before we get that. Other side. Other side. You know what you're doing, right? Take it lighter if you need to. Take the curl at the top if you need to. But we got 30 seconds. Lunge curl, rock on that shoulder. Lunge curl. Then we go to our ladder. 1 and 1. Try to do the curl at the bottom. If you need to do it at the top. Grab that weight. Left leg forward. Or maybe you're right. 30 seconds. Here we go. Step back. Train tracks. Cross curl and up. Just one and one. This. I know it's hard. Your body gets used to that ladder. Breathe up and up. Take it down. Core engage again. If this feels like too much, do your curl at the top. Right here. Curl, then lunge. Right. Last one. And relax. Give your hands a break if you need it. Ladder is coming. One and one, two, and two, up to four. Down, back. Down to one. Let's get it done. Then we're back on the mat for some core. Let's take it in three, two, ladder. Here we go. Lunge back one, Curl across. Step it up. Lunge back. Two. Your core is stabilizing the entire time from here and from here. That is why it's ladder core. Everything we're doing is getting your core working. Three here, three, cross two, one, boom. We got four. Here we go. Slow it down. If you need to do your curls at the top. If you need to breathe, reminder of what that looks like. You can finish that lunge and go four across hip to shoulder. Three, two, one. Back down to three if you're with me. Three. Cool. Heart rate. Two. Yes. Three. Ha. Two, two. Take it down. Controlled. Keep it slow and curl. Yes. 1 and 1. 1, 1. 3. Heart rate. 2. Yes. 3. Ha. 2. Take it down. Controlled. Keep it slow and curl. Yes. 1 and 1. 1. 1 and breathe. Yes, team. Shake it out. I know, I know. How about we sneak in a swing? Why not? Let's get it done. All right, team, I know we just did that swing, but let's get it done again. I know those legs are feeling it, but you can do it. You have the option take it with that deadlift or take it with that swing. Power it up, lock it out. 30 seconds is all we need. Grab that heavy weight. Shoulders back. I really want you to think about your core on this one. Little hinge in three, two, one. Here we go. Pop it back. Power it up. Let it drop. It's very strange for me to be swinging with a lighter one, so I'm really focused on letting my posterior chain my back, my glutes, the hamstrings to do the work. Locking out of the top. My arms are not lifting, but I'm squeezing in my back. Lifting in my core. Right, Let it drop, let it drop all the way through here. We got three, two, one. Swing and relax. Pedal your feet right where you are and then meet me on the mat. Water is if you need it. We are so close, team. All right, so set that one to the side. We are down on our backs now. If this is not right for you, we're gonna do just a press with a hollow rock where we're out and in. I'm going to show you from here. You can also take it with a regular press or chest press and bridge. So join me down on the mat, we got that kettlebell between two hands. So we're gonna. Again, chest and triceps. Watch me here. So I'm going out, I'm gonna press. I'm gonna bring everything in. I'm gonna press. I'm gonna bring everything in. When we get to our ladders, I'm gonna press for two. I'm gonna go in for two. If you want to add a little crunch to it, you can, but add a little hold. You can also do a bridge, especially if you're my prenatal cross crowd or early post doctor. Or again, you can take it standing. Join me here for 30 seconds. In, three, two, one. So close, grip, press, legs go out. Hollow rock and in. So especially on this 32nd one, I want you to take it controlled. Hold the core out and in, up, down, out and in. Right here, out. You can come here. Right up, out, and then keep it going. 5, 4, 3, 2, 1. All right, as you can tell, that's one. That's a little hard to think what's going out when something's coming up. So let's take it to the lateral. Be easier. Up for one upper. Two. And then out with the legs again. Try to extend out long, almost like that hollow rock, that hollow hold. But you're out and in. Go ahead and join me down here, that ladder. Let's take off now. Here we go. One, press. Nice and strong, legs out. Bring them in. Two presses. Nice and strong, legs out. You can lift the shoulders if you want. Drop it down. Three presses again. If you're modifying, you can hold that weight up and do bridge. That's kind of. Kind of tough on my back, so I can't really do a bridge, but you can do it. Here we go. We got four elbows in. Three shoulders down while you're doing the press. And then if you want to lift, here we got four. Three. I gotta fix my leg. Two and one back down for three. Three. Strong upper. If you want to hold it up, you can. Three, two. Tuck that chin right here. Two. Here we go. Up or down? Shoulders lifted or down? Breathe. Last one. Yes. In and down. Yes. Team up onto your feet. We are so close to the end of this workout. I know, I know you're thinking, and you keep saying that. All right, here's what we got, teams. This last one up top is a little tricky, but it doesn't have to be. We're gonna do a halo. If you are not comfortable doing a halo because it goes around your head, you don't have to do it you can just do a press, but we're going into triceps, so we're doing a little side lunge. Pulse one and then the other weights going to your hip. Halo around, tricep at the top. So just for our triceps, we're gonna go 1, 2, 3. But your halo will stay the same. All right, we'll try to switch our lead leg. Don't overthink it. If the halo feels like too much, just do press and tries. But it's a little pulse. Pulse. When we get to 2 and 2, it's 1. 1, 2, 2. Going up. All right, don't overthink it. Let's get it done. Medium to lighter weight because you're going over your head. Let's sit low. Wait in the center. To the side, to the side. Three, two, one. Here we go. Twist and twist. Bring it up. Halo, stop in the back. Triceps, bring it around. Then you start the other side. Shift, shift, halo. Nope, we gotta do the opposite. Right and around. Right here. Twist, twist, Bring it around. Yes. Don't overthink it. Around and up. Side, side, here. Boom. Side, side, and up. Relax. All right, team, so I can already tell that halo is going to be problematic. So let's be done with it, and let's just go. Shift, shift. Press right here. Shift. One, two. Press tries. Press tries. Two and two. All right, let's forget about the halo so we don't have to overthink it, but let's get low in that side lunge. Power up with that upper. Up the ladder, down the ladder. Let's get it done. Here we go. Shift to the right. Shift to the left. Press up strong. Triceps behind your head. Shift one and one, two and two. Press up for two. I'm gonna give you another option if you want to get low. One. You can keep that kettlebell low and then clean it only if you're comfortable with that. Clean. Press tries. We got three. Press tries. One. Take it here. Drive it low if you want. Four. Sit low. Drive those hips to the back. You're either bringing the weight to the side or side to side here. Four triceps. You got it. Three, two, one. More back down. Right here. Three, two, Side. One. Bring it up. Here's that core. Three, two. Yes. One. Huh? We got two. Let's make those tries. Burn those legs and glutes burn up. Two and one. We got one. One. Power up. Press and one. Burn. Yes, team. Quick sip of water. How about one more sweet swing? Why not? Let's get it done. Whoo. Lots of arms, right? All right, so into that swing or deadlift, whatever is better for you. Let's take it right through here. Hinge it or swing it, but power it up. Lock it out. Use that core, shoulders back, whatever. You got no ladder on the swing. Let's just get it done. Done. Shoulders back. Core engage. Prep it. Hike it back. Three, two. Power it up. Here we go. Let it drop. This is your last swing, so I want lots of power, lots of core. Lift up in the center. As you lock out in those glutes, those hamstrings, your knees, your hips. I want you to lock out in the core and lift up with that pelvic floor. Connect all the way through your core. Push from your feet all the way up through your legs, through your core. Yes, you can. You got 5, 4, 3, 2, 1. Swing it and relax. Pedal your feet. All right, team, I think we got time for one more. And guess what? We're just doing the ladder version. No. 30 seconds. I want you just to think of it like a little bonus. It's gonna be quick. It's just gonna be the ladder. All right, we're gonna do mountain climber and pop up pulse. So toes out. If you want to do standing, you can be here, here, Pulse. Then we get it to Ladder 1, 2. Pulse and pulse. So just like a bonus move, but a bonus ladder. If you're with me. We're here. We go one up, pulse, and then we go two, one. Pop it up. Two, one. Why did I do that to myself? You guys knew what to do. All right, so we got one ladder up to four, down to four. If you need to take it standing, take it standing if you can. Keep it low. Good. Form your pace. Let's do it. Get low, walk it back. Here we go. Climber cross. One. Pop it up. Pulse. Pop it or walk it back. You got 2, 1. Pop it up. You got pulse for 2. Walk it back or pop it back. 3, 2, 1. Feel those legs, right? Pulse it low. 3, 2. You can do it. I know. 4. Stay strong in that climber. Shoulders over elbows over wrist. Pulse it Four, Three, two, one. Walk it back down to three. Three, two, one. Up and pulse. Three, two. If you're standing, you're here, right? We got two, one. Pulse it. Two, one. Pop it back. Cross for one, pulse for one. All the way up. Yes, team, you did it. How do you feel about that ladder? I know. I honestly can't tell what worked the most. Hopefully, you felt your core the entire time. As we're stepping out, one hand here, we're crossing. So when we have the weight in one hand here or here or here, going to the side, all those ways our core had to stabilize in these movements that on the surface you hear lunge and curl, step out in a row, you think upper and lower, but core stabilization and then we had our real core moves right down on the mat. So let me know in the comments if you can. I want you to bring that hip forward. If it feels good for you, take it all the way down. Stretch that hip flexor, stretch that quad. Let me know how you felt in the comments. I love hearing from you. Don't forget to like this video too. But comment, let me know. Do you like ladders? Do you feel like they go fast? I love them. I feel like they go fast but I know sometimes they can feel a little tedious. Bring it back to here. You need to take this standing. Take it here. Of course. Please get some more stretching on your own. You know I always try to keep I always make sure we do get a little stretching, especially in a full length workout. But I keep it short for a reason. Right. I want to get you in and out. Tip that, tilt that hip forward. Right. So certainly get some more on your own. Check out everything in the description below if you haven't already. Make sure that you're on my mailing list and that you subscribed to my YouTube channel that helps me keep making these workouts for you. Would love to have you join us in the Body Fit Athletic Club. We're in the middle of AB solution so we are really breaking down how to engage and work your core. Whatever your goal is, we're going to help you more directly. You get to work with me with Vivian, our Body Fit dietitian and you get so much more. Live Streams Q&As Weekly Topics the Method nutrition plan can join us there now in the Body Fit by Amy app. Reach it up right through here to the side. I can't really do that but I want you to gently pull. And of course if you're looking for one on one coaching, if you want to work with me directly, check out Body Fit Elite or book a one on one consultation with me. Step it out right here. Roll those wrists again. Get some more stretching on your own. Leave me a comment. Subscribe and of course come back for more. I hope you're feeling feeling good. I hope you're feeling strong because you are strong, you are capable and you did it. Let's get one big, deep breath in and out. You did it. That was your kettlebell ladder. Core workout. Great job, everybody.