35 Minute Pyramid Stack with Weights Workout | BodyFit by Amy Workout with Dumbbells & Kettlebells

Foreign. I'm Amy from Bodyfit by Amy. And this is your Pyramid Stack with weights workout. This is day number seven of your next level November fitness challenge. We are gonna get it all in with a pyramid stack. One circuit using our dumbbells, one circuit using our kettlebells, or using whatever you have got available to you. We're gonna be stacking those exercises 30 seconds at a time and then bringing it back. Going to move quickly. We're going to get a lot in and we're going to have a great time doing it. Are you ready? Let's do it. Let's start getting warmed up. Let's start moving our body, marching those feet or jogging, shaking everything out. Let's get in that mindset of being ready to move. Roll those shoulders to the back, take them a little bit bigger and then to the front. Using this time to also be aware of your posture, of your breathing, of everything we need to do to shake off the day or the night or whatever it is and get in that mindset and then in that posture, literally and figuratively, to move our bodies and get the most out of this workout. You are here and I am so happy that you're here. That's all that matters. You know I will always remind you, but the most important thing today is that you showed up and you are moving your body. Big, deep breath in. If you showed up today, you are successful. So remember that you're already succeeding and we haven't really even gotten into the workout yet. Let's open it out nice and wide. We're keeping the warm up short so we can keep the workout short. We're gonna get some movement, prep, mobility work, getting ready to move and to add load to these move. Of course, if you need more of a warm up on your own, please get it. You can check out the links in the description. I have an extended warm up, an extended cool down videos. They are about 10 minutes long. If you need a little longer, reach up, reach it down. Those are also great active recovery videos to do. If you have a day. You don't have time to work out, but you just want to get moving. Keep it here or if you're able, walk it all the way out. If you need to drop to the knees, drop to the knees. You need to come all the way and walk it back. It's just an inchworm, just a few to warm up through the spine and get that core ready to work. One more right here. We're here. From the knees or from the toes, press up into that down dog. Or stay standing if you need to. Press it up. Take it down one more and down and breathe. Walk it all the way back. Tap those feet back and reach. Tap and reach. All right, pyramid stack. So not like our traditional pyramid that we've done before. Drop it in that lunge if you can reach it over, grab onto the wall if you need to. And then if you're able, drop it all the way down. Open it up. Drop that knee to open up those hips and hip flexors. Step it in. Same thing. Other side. So our traditional pyramid that we've done. If you've done any of my other pyramid workouts where we're going up in time, down in time, we're gonna keep the time the same, but we're stacking the exercises into a pyramid. Stay up top if you need to, drop it low if you can. So we're starting with our first exercise. Many of these will be compound moves. We're going to keep it pretty simple. Last time this side, but we're gonna start with one for 30 seconds, then we're gonna add on. We'll have a 30 second break, then we'll add on exercise two for 30 seconds. And again exercise one for 30 seconds. 30 second break, bring it up, reach across. Then we'll go up. Exercise three, 30. Exercise two, exercise one, 30 second break, all the way up to four. When we get to four, we'll start taking them away. All right, so it's gonna make sense. I'm gonna talk you through it. It's also going to be right here on the screen for you. So don't worry, we're gonna get it done. Let's cross it over right here. So I will cue you. But no, those 30 seconds are gonna. You might need to adjust your weight. You might need to switch your weights. Do what you have to do. Here's how it's going to work. We're going to keep this first circuit with dumbbells if you have them. If you only have a kettlebell, just use a kettlebell. It's step, touch, side to side, second circuit, second pyramid stack. We're gonna keep it with a kettlebell. Again, if you only have dumbbells, use your dumbbells. Use whatever you've got. And of course, I'm gonna give you lots of different options if you need more of a breather through it. Let's do it. It's gonna feel a little bit more like more repetition than we normally do. That's why last Monday we gave you a good, good old no Repeat. Right. Go ahead and shake everything out. I'm gonna talk you through it in those 30 second breathers. That's where I'll preview the next exercise and let you know what's coming up. Again, we'll have it on the screen for you as well. Go ahead and grab those weights. Bend your knees to get them. Starting with a curtsy lunge if you can, drop it low, curl in the center. Other side. Curtsy lunge, drop it low, curl in the center. If you need to modify, of course, don't get as low and you can alternate your dumbbells if you need to roll those shoulders. Core engage. 30 seconds. Here we go. Curtsy and curl. Nothing we're doing today is going to be high intensity, high impact cardio because you're gonna get it done just by the fact that our rest ratio stacking is going to get less and less, right? So you're gonna get that heart pumping just by keeping it moving so you can keep it slow and controlled. Five seconds. Curtsy and curl. Last one. 30 seconds to breathe. Watch me for your next exercise. Exercise two, we're gonna do a deadlift, hinge, reverse, fly all the way up. If that's too heavy for you, bend those elbows, take it to a wide row, then stand up out of that deadlift. Super simple. Should be able to catch your breath. We got 30 seconds of that, then we go right into 30 seconds. Curtsy and curl. Are you ready? Three, two, one, deadlift, reverse fly, arms out wide, all the way up out of that deadlift. So half deadlift, fly and up. So watch my arms. It's tricky. Those muscles are strong. But again, if that's too much, then I want you to bend those elbows. If you've got your kettlebell, I just want you to alternate. Wide row and up. Wide row. Last one and relax. Curtsy and girl. Here we go. Curtsy and curl. This is gonna be me that's gonna. Forget it. If you got your kettlebell, I want you to curtsy and curl. Otherwise, with those dumbbells, curtsy and girl. So that's how quick it is, guys. We go right into that next move. 10 seconds to go, so we got two. This is 15 seconds. Breathe, relax. Drop them down if you need to stretch it out. 30 seconds to breathe. Watch me squat and press. It can be whatever you want it. You can rack them here. Squat it down, press it up. You can have one dumbbell, squat it down, press it up. You can alternate whatever is good for you. You gotta squat and a press. If you Got your kettlebell, obviously, in the center. Press it up. We got that. Then our deadlift fly. Then our curtsy and curl. Are you ready? 30 seconds, here we go. Squat and press. Drop it low and press again. Your heart rate is gonna stay up. It should already be up, so don't worry about going fast with this. I'd rather you keep it controlled. Breathe. Drop it down, take it up, drop it down, take it up. You've got five more here. Five seconds, then we go right into that deadlift and row. Three, two, one. Deadlift and fly. Here, take it out and up. Here and up. Don't worry, guys. As we get more into this, I'm going to give you some variations if you want. Again, if you've got that kettlebell, alternate your wide row. You can even do that with dumbbells if you want. 3, 2, 1. Bring it up. Curtsy and curl. Drop it down, curl it up. All right. Are you sick of this yet? Don't worry. We got our fourth and final move coming up. We're gonna get a 30 second breather after this. I'm gonna show you that fourth and final move. It's down on the mat. We go through them all, then we start taking them away, right? So, almost done with this curtsy and curl. I know you're tired of it. Three, two, one. And breathe. All right, last move. It's down on the mat. Watch me here. We're gonna be in that high plank. We're gonna take the knee in, across, in, lift it up. In, across, in, lift it up. If that feels like too much, just pick one. You can just take the knees in or across, or do that little lift to modify. Keep one knee on the ground. In, across, in, in, across. Up to you. Let's get it done. Two, one. Here we go. Plank. Knee in, across, in and lift in. So we're staying here. We got our 30 seconds here. I want you to really think about that core, especially on that little lift. Core is stabilizing as the knee comes in, crosses for obliques. You got five seconds to go. And then we're coming right up to that squat and press. Take your time getting into it. Here we go. One dumbbell or 2? 30 seconds. Drop it down, press it up and up. This time we're going through all four. So, yes, it's a two minute round, but you got it, because then we start taking them away and working our way back down. Low to high. How's that heart rate? Feeling it. Me, too. Yes. Last one, right here. Reverse fly. Here we go. Deadlift. Fly if you want. Team, I want you to turn those palms forward. Watch me feel right underneath those shoulder blades. Right? It's that bravo again. You can also do a wide row or if you got that kettlebell alternate. And up hinge. Yes. One more curtsy and curl. Let's get it done. 30 seconds. Hammer curl if you want. Hammer curl. Yes. This is the last time you're gonna see this move. Then we start taking them away, starting with this one because we've done it four times, right? But doesn't it feel like it's moving fast? I know you're sick of this move, but these circuits are going to move quickly. Again, if you need more of a breather, you can always. Last one. Yes. 30 seconds to breathe. I'm gonna grab a sip of water. You can too. We're gonna do 4, 3, 2, and start taking them away. So we're back at the top. Let's take it to that plank. Knee in, knee across, little lift and switch it. Then we're up on our feet. Squat and press. Reverse fly and deadlift. Here we go. In, across, in, little lift. In, across, in and lift. Really think about as that knee comes across, we get those obliques. Then when the knees in the center, lift by pulling everything up and in. You can also take this standing if that's a good modifier. Especially my pre post doctor people. I want you to keep one knee down. In, across, in, lift with the core. In, across. One more. Yes. Back up on your feet. Squat and press if you want. Toes out. Up to you. I'm taking a plie squat this time. Why not? Let's do it. Let's get it done. Reverse fly and deadlift. After. This is our last time with that move. Then we got two to go and then just one. That's how it works. We stack it for a pyramid. We start taking them down from the bottom. Three, two, one. Here we go. Reverse deadlift. Take it down. If you want palms forward, squeeze. Bring it up or wide row. One at a time or two. And up. It's a hinge. Feel the difference? When those palms are forward, we get right underneath those shoulder blades. Right where we get that little bra bulge. Might feel that tomorrow. Last one. Yes. And breathe. 30 seconds to breathe, team. All right, we're back to our plank. Then we got our squat and press. That's all we need. One minute. Catch your breath for 15 more. This time, guys, really focus on bringing the knee in towards your chest. Crossing it over, lifting it up. Keep that knee down for extra Support if you need to come up to that high plank if you can. In three, two, one. Here we go. Knee in, across, in and lift. In across. Really think lift on that lift, right? Deep core pelvic floor. Breathe. Don't rush it like I just did. Knee in, across, in and lift. Five seconds. One more squat and press. Bring it up. Plie if you want one or two down and up. I got two this time because we can do it. This is the last time we're doing the squat and press. I know you're tired. We got one more plank and then that is it, team. This round is done. And up. 10 seconds. I know there's a heart rate you do you. If you need to take it slower, take it slower. 3, 2, 1. Ah. Set those dumbbells to the side because we got it right here, team. Last time, all we need is that plank. You do you. If you need to keep it standing, you need to keep one knee down. You need to take a stretch break. Whatever it is, let's get it done. Everything is zipped. Lift up on that pelvic floor. Everything's in good posture on those hands, knees or toes, whatever is good for you. In three, two, last 30. Here we go. In across. Lift in across. Oh, man. You can do it. Yes, you can, because then this round is over. I know it's weird because it feels like we didn't stop because we didn't. Except for 30 second breaks. That didn't really feel like it. Right? Feels long and short at the same time. Last 5, 4, 3, 2, 1. Catch your red team. Yes. Get some water. Shake it out. Guess what? We're doing that all again, but we're doing it with a kettlebell. Four exercises. Stacking them up, taking them off. That's all we got, guys. We're gonna have a swing in the middle of this. So here's what I want to say about that swing. You keep jogging if you need to. When we get to that swing, it's exercise number two. Use your 30 seconds. Take the first few seconds to really get set up, swing it up, and then the last few seconds to let it swing and relax. Do not rush the beginning or the end of that swing. If you've never done a swing before, I want you to stick to a deadlift. We're gonna start. Lighter kettlebell if you got it. Of course you can use a dumbbell if you need to or you want to. We've got a side lunge into a halo. Watch me sit deep side lunge kettlebell towards the Hip into a halo. One more deep halo goes around your head. Grab that kettlebell. Here we go. 30 seconds. Sit deep around. Take it down around. So on this halo, push out of that side lunge. It's going behind your head. I know it doesn't always feel intuitive, but what we're doing is we're getting your arms, we're getting your shoulders, and then we're getting that core core engaged. So a lot of things working, including the legs. So push out of it. This is the one that's going to feel the longest. I know. And breathe and relax. So really think around, and as you step out of it, you're going away from your body. Right? All right, next move is your swing. Team. If you've never done a swing again, I want you to stick to that deadlift. You got 30 seconds. Use the first few seconds to set it up, the last few to drop it down, and then we go right into that side lunge halo. I'm going heavier for this. It's up to you deadlift to modify. Otherwise, let's get it done. Here we go. 30 seconds. Prep it. You got it. Power it up. Remember, with this swing, we're not going super high. We're keeping it about chest level or below, maybe even up to eye level, but no higher than that. You're really pushing those feet into the floor, locking the glutes and the legs and the knees and the core at the top. Arms are just along for the ride. Five seconds. So get one more good swing, then let it swing and relax. Drop it down. Catch your breath. Grab your other kettlebell. Here we go. Side lunge and halo. So that's going to be the hardest transition, guys. I know I put it in the second circuit because our body is already warmed up, so we never want to put those swings very first thing, because we really want to warm up to it for that mobility work and those power moves. You got five seconds. Let's get it done. Breathe. Yes. Relax. All right, team, so your next move. Watch me. We're gonna be alternating sides, so it's a little bit tricky. Don't think too hard on it. We're gonna lunge it back. One side. Do that row. Step it back with that foot. Step it back in. Row it again, then switch your legs. Step it back. Lunge, row, step it back. Plank. Step it in. Row up and switch. Join me here. Here we go. Lunge. Row with that side. Take that leg back. Other leg up. Row it again. Step through it. Other side. If you need to modify, just don't step back into that plank. You just keep the row all the way through. Lunge strong. Row. Step it back, step it in. Same leg. Row and up. Yes. Five seconds. One more and breathe. Get set up for that swing. Here we go. Pick it up right here. You got time. Don't worry. Prep it, hike it. Even if by the time you get to that swing, you only have about 15 seconds, that's okay. I'd rather you have that time to get set up and then get into into the move safely with lots of power. I'm not worried about you getting the full 30. 3, 2, 1. Let it swing and relax. Grab that kettlebell. Side lunge. Halo. Here we go. Drop it down and up. On the timer. I'm going to give you a second or two in between to get into it, but again, I don't want you to worry about the clock. Right. It feels a little bit like those AM Wrap rounds, except slightly longer. Three, two, one. Yes. Breathe, Guys, we made it. Exercise number four, here's what we got. Keep those kettlebells close by, because we're gonna jump into them, and then we'll start taking them away. We've got our plank. Press our down, down, up, up. Knees to modify toes if you can. We're down and down. Rotate side plank. Rotate side plank. Up and up. Rotate side. Join me here. Here we go. Take it down to the elbows. Rotate. Rotate up on the hands. Rotate here as well. To the side. Plank modification. I want you to stay on the knees. Get a little stretch up on the hands. Rotate. Keep the knees down. There we go. Keep it going. Down, down, Rotate, rotate. Take it up. Bring it up. Get set up 15. Here we go. Drop it down. Row. Step it back. Step it in. Row. Step it up. See if you can hang on to that kettlebell as you step out of it. A little bit extra, right? Down row. Step it back. Step it in. Row and up. I know it's a little tricky, but you can do it. Yep. It's mobility work. Yes. Get set up for that swing. You got a team. This is our time. We're getting through all four. Here we go. Prep it. Power it up. Push the feet into the ground. Use this time because it's short, to perfect that form. I know your heart rate's up. I know you're tired, but you can do it. 3, 2, 1. Let it swing and relax. Get set up. This is your last time with that side lunge. Into that halo. Here we go. Take it down, halo. Guys, after this, we're taking them away. It's gonna move quickly. We got three exercises and a break. We got two, then we got one. Yes. So stay with me. You can do it, huh? Yes. Three, two, one. Relax. All right, team, here's what we got. Get ready for it. Give yourself that space. Grab some water. We're going for three. We're taking that side. Lunge, halo out. We're done with it. Plank press, rotation. Rotate at the bottom, rotate at the top. Into our lunge, into our swing. Bring it up. Knees or toes? Here we go. Down, down. Rotate, Rotate. Take it up. Rotate. Rotate. Take it down. If you're on your knees, I would just rotate at the top, right. Up, up. Then you can keep that knee down. You can just get a full plank press to modify. Down, down, up, up. Last one. Three, two, one. Relax. Come up onto your feet. Get set up. Here we go. Lunge, row, step it back, step it in. Row, all the way up. Lunge, lunge, row. Put it down. Step it back, step it in. All the way up. Remember to modify, you can just do a double row. Right, up. Take it up, take it back. Modify. Just here. Good. Last time with your swing. Let's make it good. Get into it. You're here. Core engaged. Here we go. 3, 2, 1. 30 seconds. Drive it up. Push the feet into the floor. This is your best one yet because it's your last one. Here we go. Take it up. Drive it up, Core. Yes. Breathe. Last one. And relax. Pedal those feet. Breathe, team. No more swings. Shake it out. Here's what we got. Plank press, rotation. Plank knee. Oh, no. Row. All right, team, let's get it done. Bring it down. Three, two, one. Take it down. Reach and reach. Strong in your arms. Strong all the way through your core. So either way, if you're on your knees or on your toes, I don't want you rushing it. Up, up. Think about alternating that lead arm. Down, down, and that full rotation. Bring it up. 3, 2, 1. Up. On your feet. Lunge it. Here we go. Last time with this tricky move. Lunge. Row, step it back, step it in. Same leg. Row, step it up. Lunge flat, back row. Step that front leg back. Same leg in. Row, all the way up. Yes. And back in. Aren't you glad we're not jumping it? Last one. Yes. There we go, team. All right, this is it. Here's what we got, guys. Last time with that plank press. Here's what I want. Let's only rotate at the top of that movement. So down, down, up, up. Rotate. Rotate. Down, down, up, up. Let's get it? Good. Let's make it good. Breathe. On your knees, on your toes. Just give it a year. All, here we go. Down, down, up, up. Rotate. 30 seconds is all we need. Switch your lead arm. Down, down, up, up. Rotate. Ro. Right, left. Rotate. Left, right, left, right. Knees or toes, Is that right? Yeah. Right, left, right, left. Let's get it done. Let's get one more in. I know we're tied, but you can do it. Down, down, up. Hub. Yes. Relax, team. Stretch it back. I know. Breathe. Yes. Right, here we go. All right, team. Catch your breath for a quick sip of water. What'd you think? Do we like Pyramid Stack? It sure moves fast, right? Feels like an amrap or an emom or a complex. We're just adding on, but even though parts of it felt long, it still moves. Sass, right? All right, team. You know it wouldn't be a workout without a good old bonus move, right? Let's get it done. All right, team, here's what we got. One dumbbell or one kettlebell. It involves a snatch. So if I were you. I like dumbbell, but it is up to you. We're gonna take it here. We're gonna snatch it. I want you to bring it down. Curtsy, up, regular, lunge, up, take it down. Snatch, bring it in. Curtsy, regular, take it down. If you want to add a little pop back in between, you can. If you want a little extra core, but it's up to you. After we get. Right, after we get left. If you don't want to do the snatch, just do a high pull, then rack it up. Two hands or one? Let's get it done. Here we go. One minute. Snatch, racket, curtsy, press, regular, lunge, press, drop it down. Snatch, racket, curtsy, press, regular, lunge, press. Take it down. Here we go. Take it up. Curtsy, regular. Take it down. Other side. Yes, up if you want. Pop it back. Right here. Pop it back, pop it up. Here we go. Snatch, up, lunge, take it down. Smash. Curtsy, regular. Get ready for that pop back, little core. Can we get one more each way? Take it up. Curtsy, lunge. Take it down. Last one up. Curtsy, press, lunge. Let's pop it back one last time for good measure. Pop it back. Pop it up. Yes. You did it. Oh, man. Yes. Team, catch your breath. Tap it out. You know, if this is your first time, those bonus moves, it's all about getting your body working, getting that heart rate up one last time for one minute and that's it. But also getting your Brain thinking enough that you're not thinking about being tired, you're not thinking about being painful, the good kind of pain. You're thinking about getting through it and what am I doing next? And my body feel like it's working, but I'm not sure. Brain, not pain. You did it. Ah. Let's roll those shoulders back. Reach back if you can. Grab them if you can. I am so proud of you guys. That is not an easy format. I want you to let me know in the comments if you liked it. If you didn't, that is okay. Especially if you're a beginner. You might have to take a few more breaks. Always an option. You don't have to go the full 30 seconds. You could take one full round off. It is up to you if you are here, if you are moving, that's all that matters. Do not let your brain talk you into thinking that you didn't do it right. If you left some things out or if you felt like you were moving a little slower or you felt like you couldn't get the transitions. The transitions are so quick, right? It's a tough format. The idea, again, brain not pain, that we just stack them and take them away. So, you know, you only have 30 seconds of everything. And then once we get through it, then we start taking it away. But it's a fun format, but I know it's challenging. I hope you felt challenged. I hope you feel good. I hope you know how strong you are. Whatever that looks like for you, you are here, you are doing it. And I'm always going to remind you that that is is success. Show up, keep moving. That is all that we need. Let's do a few little rolls of our hips. You need to hang onto the wall or a chair. Just a little mobility work, then roll them in. Ha. Right, Little standing. Cat to cow. I want you to hinge here. Round through, roll it through. You can also have your hands on a chair or even take it to the floor. Just get that release. Yes. Team. You did it again. Let's get that stretch we did in the beginning. Take it here. Tilt that hip forward if you're able. Drop it all the way down. Take this hand here, take this hand up. You can even drop that knee. A little stretch here. Oh, you deserve that stretch. You did it. Ah. Lots more fun coming this week if you're following the next level November challenge. If you're just joining today, you can check out the links in the description to your free calendar. And then, of course, there's still time to join us in the Body Fit Athletic Club. That's where you can get that extra support and accountability, that guidance from myself from Vivian, who's our Body Fit dietitian. We have the Method nutrition plan, which is not a diet. Every food is allowed. It's no restriction, no counting calories. It's learning how to build a balanced plate and how to get more of that healthy stuff in. So join us for that. Everything you need to know is in the description. And of course, don't forget to like this video. Subscribe to my channel when you subscribe. That helps me keep making completely free workouts for you here on YouTube. So please subscribe, turn on those notifications Modifications. That way you always know what is coming up and when. We have a new challenge and when live workouts are coming up. Last little stretch here if you can pull that quad up. Tilt that hip forward if you need to hang on to something. If that's too much for you, I just want you to tilt that hip forward here. Oh, right. Feeling that here. Thank you for being here today. Working hard with me. That one got me. Guys, I'm so proud of you. Is not easy, but it's worth it, right? You are worth it. Remember that. You are worth the work. You are worth showing up for in the way that you do for everybody else you love in your life. Show up for you. That's what they want, right? The healthiest, happiest version of you. You did it. One big deep breath in and out. You did it. That was your pyramid stack with weights workout. Great job, everybody.