36 Minute Kettlebell Tempo Training Workout - ACTIVATE DAY 8

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your kettlebell tempo training workout. In today's workout, we are going to work the entire body using a kettlebell. We're going to get strength, we're going to get mobility. We are going to get your heart rate up for cardio, but we're going to be working with tempo. So we're going to slow down some sets, we're going to change up our angles, all to challenge our body in new and different ways. We're going to keep it back to basics with lower body, upper body and core. And we'll throw in some swings in between. Are you ready? Let's do it. Go ahead and just join me with a little march. We're gonna get a quick warm up. We are going to keep the warm up, short mobility, focused, focused on raising that core body temperature. But of course, if you need more of a warm up, and some of us do, please get it on your own. We're going to keep it just a few minutes. Same with our cooldown. We will get some stretches at the end, but of course, please get more on your own. So tempo training. Maybe you've already done my dumbbell tempo training. It is a fun way to increase what we call time under tension. Let's go flat back down and then round it up. So really roll through that spine. So increasing the time that our muscles are under that tension, under that load. It is a way to get progressive overload when you don't always have the way or the need to go heavier. Right. You don't have to keep going heavier to see results. To get progressive overload, there are many other ways and we do a lot of them here. Round it up, open it up right here, big stretch. We do longer muscle endurance sets. We do a lot of back to basics. That's what we're doing a lot of this month. We do some hit, we do metabolic resistance training. All our ways to challenge your body for strength, for stamina, for mobility. But slowing down your tempo is a way to really build that strength, get that progressive overload without going a whole lot heavier. So most of what we do today, you can go heavy or medium to heavy. You may want to keep some lighter weights close by if you have a couple of options for kettlebells. So I've got my three right here. You use what's available to you. If you need to switch, let's turn it here. Drop that knee down, up to you. If you want to take those hands down too here and Then hold it here, drop it down. If you can reach it up, let's just do a little rotation. If that's not right for you, you just keep it up top, but stretch out that hip flexor and walk your hands through the center. Same thing. Other side. Start up top, drop it down. So I'll give you options, but they are going to be longer sets where we're not going to be working in intervals. So I know some of you like that, some of you don't. So you don't have to worry about the clock. I will worry about the clock. We're just gonna go for it. Everything is going to be roughly around 30 or 20 seconds before we switch it up. And just remember that it's also walk it through here. Walk those feet in, and I just want you to pedal those feet for a little hamstrings and then sit low in the squat. So we're going from here. Little petal extension. Sit low in the squat. If that's not right for you, you can do all of this up top and breathe. One more petal and breathe. If you can walk it back to that high plank. Just feeling that core rotate side to side to get that good mobility. If you need to be on your knees. And here, walk your hands back and slowly roll it up. All right, team, tap and reach across. So we're gonna get right into it, getting that heart rate up. We will start with your basic goblet squat. All right, so back to basics is the name of the game today and really all of this month. So you can always just keep your regular pace or you can slow it down with me. So we'll start with our first round of regular reps, just like you would always do. And then we will add on as we go. And by add on, I mean slow it down or mix some things up. So you gotta kind of hang with me and pay attention, but I promise it's gonna go faster than it sounds. All right, shake everything out. Go ahead and grab a heavy to medium kettlebell. We're gonna hold it in the center. Remember, you can hold it here or you can flip it here. Whatever is best for you. I'm gonna go medium. I'm feeling my but. Shoulders back. Core engage. Watch me. Once you're just gonna sit low in that goblet squat, drive it up, try to get low in three, two, one. Here we go. Drop it down and bring it up. Sit low and drive it up. As you're coming up, I really want you to focus on zipping up the Core connecting with the glutes, keeping the chest still. But remember, you are going to get a little hinge forward. But what we're not doing is rounding in the back. Right? That's what we want to keep the ey straight up, and we're not hyper extending at the top. One more like this. Now let's slow it down. Down for two. Take it down for two. Take it up for two. So we're gonna keep this goblet grip until we go to our threes. Don't worry. Then we're gonna drop that weight low so we feel it a little differently, and we give our biceps and shoulders a little break. Let's get four more like this. Down for two. Weight in the heels. Drive it up. I know it's tempting to want to come up. What I want you to think about is how does that feel in your core? Do you feel your core having to stabilize a little bit more? I know I do. Last one. All right. Bring that kettlebell down. We're gonna go down three, up one. Here we go. Down three, two, one. Drive it up. If you can touch the floor with that kettlebell, you're still getting low. 3, 2. Drop the hips. And up. 3, 2. Can we reverse it? Down 1, up 3. It's slow. Here we go. Down regular. Take it up. 3, 2. I know that's the hardest one. Take it down up. 3, 2. 1. 2 more. Take it down up. 3, 2, 1. Last one. 3, 2, 1. And relax. Give your hands a little break. Bend your knees. Shake that out. That is what we're looking at. So feel how that feels in your heart rate, in your body and your muscles. Now let's do the same thing with the bent over row, but we're going to mix it up. So we're gonna go right side, left side. We'll get some core in between. We're gonna take it here. We're gonna slow it down. Then just like we did with our dumbbells, we're gonna go up and out, in and down. So no three counts. One regular speed. Up for two, down for two, and then up and out to really feel those back muscles. So go ahead and stagger. Flat back arm out if you want. Hinge it. 3, 4, 2, 1. You've got your regular row for eight. So it looks like this. Squeeze, drop it down. Squeeze, drop it down. Staggered in the feet. If it feels better for you to be here or to put a hand on the bench or knee on the bench, that's okay, too. Squeeze. Elbow right up. Let's Go up for two from the ground. Pull up two, down for two. If you want to drop it all the way to the ground, you can just make sure we're not rounding in the back when we do that. We're dropping the knee up. Two down. We got four more. Four, yes. Three. Last two. Two. Keeping that back flat, so shoulders pulled back. One. All right. Right here, we're going up, out, in and down. Take it up. Elbow out. In and down. So controlled. If you don't have good control going out, you just keep that regular row. If you can. Squeeze, squeeze tight. And down. Four more. I know we feel that back, that low back. So just think of that core connecting along with that row. Two more. Up, out, in. Last one. And relax. Stretch that out. I want you to tap in front and swing those arms, right? Because we feel that back, right? Little stretch right through here before we get that other side. Your hand that had the row, we are going to take it to a low windmill. We'll go low windmill each side. We'll go high windmill after the other row. All right, I want you to have low and high so you can focus on the differences of both. We're keeping it slow the whole way, like we would with a windmill anyway. So let's take it here. Kettlebell is going down the front of the leg. Reach that arm up. If this doesn't feel good for you, just keep it body weight. Here we go. So our kettlebells are already a slow set. There's some moves, kettlebells deadlifting, that we never really want to rush. We always want to have feel that stretch, really lengthen the top. We always want to have good form and good pacing no matter what we do. But some moves, we really want to be extra deliberate about how slow we are with them. Last two. Get that stretch. I know. Working the obliques. And switch. So we're getting the core in between so our backs get a little break. Take that arm up. You might have a little more tightness in one side. I know I do. Look, it's a little harder. Let's take it down for two. Up for two. Really? Our regular pacing. Remember, we're driving the hips to the back. Spot that hand at the top. We'll spot the bell in the second round if you want. And then feel that oblique so you get a nice, good stretch on the way down, obliques on the way up. You got four. Breathe. I know. Three, two. Last one. And relax. All right, so whatever hand that is, should be your hand to row. We're gonna Stagger it here. We're gonna hinge again. Regular row. Up for two, down for two, up. Out, in, and down. So shake everything out. Let's get it done. Back to basics. Hinge it. Pull those shoulders back. We call that packing the shoulders. In. 3, 2, 1. Here we go. Regular up and down. So my hips and my shoulders stay square. What I'm not doing is twisting. You can have this hand out if you want a nice flat back. And here. Yes, team, Slow it down. Up for two if you want to go from the ground. Up, two, down two. Again. If you need a little extra support. Hand on the wall. Hand or knee on a bench or a chair. Up, two. Down, up. Squeeze that elbow in. I know. Four more. Four. Breathe. Core for support, especially as we get tired and that low back wants to kick in. Really support it. One more. All right, team, here we go. We're going up, out, in, and down. Now again, if you don't feel like you have this stability, you feel like you're gonna twist, then I want you just to keep a regular row to finish it out. But again, feel that core. There's a reason we did those windmills when we did it. Let's go. Four, three, two. Last one. Boom. Ha. Shake them out again. The good news is, team, is that this is essentially a no repeat workout. Once we are done with something, we are done with something. So whatever hand you have the kettlebell in, we're going other one. Up top. We're gonna go with that high windmill. If you don't want to do a high windmill, you do what we just did with a low windmill. Only one set of eight of each. Already slow. Power it up. Hinge it. We've got eight. At your own pace, or you just switch. When I switch. Down and up. Breathe. Ah, I know. There we go. 4. You're gonna let a standing core get some core down on the ground. 2. Last one. Straight up. Spot the bell. Yes. Switch it to that other side. Whatever you need to do to get there, whether that's low or high, power it up. Let's do it. Down to you and love a windmill, but the point is to go slow, to go controlled. You get that stretch through your back and your side, but it is an oblique exercise. It is shoulder mobility. It's also a hinge. So we're sneaking in that hinge pattern that we know and love. Yes. One more, and relax. All right, team, so set that kettlebell to the side. We're gonna go into a deadlift. Let's get a little stretch after that, deadlift, and then into a swing. So our deadlift is our prep for our swing again. This is another one of those movements. Try to get a heavier kettlebell if you can, or heavy dumbbells. Deadlift is another one that we're automatically going to take slow. So think down for two, up for two. Kettlebell right down in the center. Soft bend in the knees. Hinge and bring it up. Zip up in the core. Not hyper extending. Again, all prep for your swing, but let's start with the deadlift for 30 seconds. Shoulders back. Here we go. Down for two, up and squeeze. So there's no real regular speed at this, but again, we just did those windmills. I really want you to connect with your core at the top of this deadlift. And then when we add that swing in, can you feel it? Can you feel the difference? We just work that core. We're going nice and slow. That's what I love about back to basics. So we can really focus on everything. Activating everything, working together. Let's get one more. All right, team. So you can keep exactly that. You can keep that deadlift. Give your hands a little break or take it to a swing. Then we grab some water, we go in to our next round. All right? So power up. Let it drop, or deadlift. Hinge it. Power up. Let's take it here. Shoulders back. Deadlift. If that's better for you today. Here we go. Three, two, one. Let it drop. Remember, I will always remind you, be where you are today. That means maybe the swing is a better option for you. Maybe it's the deadlift. This is your workout, so you do you. I want you to be challenged, but in a way that's good for you. Push into the feet. Lock it out of the top. Connect with that core. Remember, zip up that core core. As we lock out the glutes, the hamstrings, the back, arms are just along for the ride. Three, two, one. Swing and relax. Grab some water, team. Right, and let's ha. Here it is. Let's take it to circuit two. I know that felt like a lot, but your first round was your longest because we had a lot of right side, left side. All right, team, Legs get a little break. We're gonna take it with just a press. So medium to heavy dumbbells or medium to heavy kettlebell. We're gonna start regular. We're gonna go up two, down two. We're gonna go up triceps, and then we're gonna go triceps. Down 2, up 2. So see what I did there. Regular press, slow press. And triceps. Slow triceps. That is good for that. If you're not comfortable going over your head with triceps, you just keep that press. All right, so core is engaged. You can be here. You can be staggered. Let's start with our regular press. Here we go. Up and down. So you do not have to be straight up, but it's not 45. All right, but what I don't want is that right. So if you need to put one foot back, squeeze. Breathe. Let's slow it down. Up for two. Up. Two down for two. Up. Think about shoulders, chest, and all those accessory muscles in our arms. If it's better to be here or if it's better to be here, you do you up. That's a little tougher. Right? Up. Two more. Core and arms. Breathe for a second. Up. Triceps. Watch me. Right here. So up behind the head. Up and down. Here we go. Join me. Elbows in. So we're going to isolate the back of those arms. Again, if you don't feel comfortable here, you just keep your breath press. Because we're getting a lot of chest and shoulders and tries, and we're going to do some things on the mat. Two, take it up behind your head. Elbows in. As we get tired, those elbows want to go out. Pull them in tight and extend up. Two more. Up. Burn. Last one. All right, team, can you slow it down? Triceps. Here we go. Down for two. If that stuff starts to feel like too much like it is for me, I'm gonna go a little lighter. Two more is all we need. Down slow, triceps, slow and relax. Yes, team. Bringing out all my kettlebells today. Shake that out. Reach your arms across, and we're gonna go into some lower body. Just thought we'd start with upper, since we just did that. Swing shoulders and try. I'm feeling it. All right, team, so we're gonna hold a heavy kettlebell on the opposite side. We're going forward, lunge, then we're going down. Two up. Pop out of it. So I want to add a little power, but if that is not right for you, you take it to a stationary lunge or reverse. You do what is best for you. Opposite hand. You got it in your left hand. You're stepping forward. You can also have it between two hands. You can also keep it body weight, but let's do it. Here we go. I got my heavy one down and up, so I know some people. The forward lunge does not feel good on Your knees, and that's okay. You can take it reverse or stationary. Just take it here and up. Whatever is best for you. And then same thing. When we slow it down, I really want you to find what's good for you. Here we go. Going down. Two, up. Power back if you can. Down, two, up. I know. Ha. My hand is really feeling the heaviness. This is my swinging kettlebell. Two more. Come on. Then we're gonna take it stationary. We got something fun coming. And breathe stationary. All right, I want you to find that good position. Watch me. Three, two, cross, under. Push it up. If that's too much balance, you just take it down if you can. Three, two, cross, under and up. Looks like this. Three, two, kettlebell. Right behind the foot. And up. Feel that glute. Feel that core. Three, two, reverse it down. One, up. Three, two, bring it back down. And cross three. This foot has the control. If you don't feel like you have that stability, remember, your core is supposed to be working hard. Then you just take it regular. Huh? I think I wasn't doing that right, but that is okay. Oh, man. Who's feeling that? Hamstrings, outer thighs all through. I know. Team. Ah. Let's stretch it out right here. There's that heart rate, right? All right, now you know what we're doing. Let's get that other side, because then we're on the mat team. We're gonna take it. Stepping forward again. If you feel too rushed or if you feel like that's not feeling good, your knees, your hips, regular lunge, stationary lunge, reverse lunge is all fine. I can feel holding that heavy one. Let's get it done. Stepping forward. Down for two, up for two, down. Three. With that little cross under and up. So a little bit of core and a lot of outer thigh in 3, 2, 1. Right here. Step it forward, step it back. So it is okay to hinge a little bit. What it's not is it's not a deadlift, right? Oh, I felt that. But hinge forward. Bring that kettlebell right by the front of your foot. Don't rush it. Step forward on those train tracks. Hip distance. One more down for two. Here we go. Down, two, up. Push out of it. It down, two, up. Drive out of it again. You can go reverse. You can keep it stationary just like this. Or step into it. Step back out of it. Two more. Hand up, core engage. Chest open. Ah. All right. Find that good stance. You're going down for three. Crossing under. Three, two, cross. Bring it up. Three, two, cross. If that's too much balance, hold on to something. Or go regular. One more. Down, three. Drop that back knee. Get into it. All right, this one's harder. Down one. Up three. Here we go. Down one. Up three, two, one. Yes. Down. Up. Three, two. Burn. Down. Up, three, two. Ha. Last one. Three, two. Oh, man. Legs, grab some water. Team, if you want it, meet me down on your back on the mat. Let's get some core. Let's get some upper. All right, medium kettlebell. Maybe not your swinging one. Although I should try them on a roll here. All right, team, back to basics. Close grip press. All right, we're gonna start with a little bit of core, and then we're gonna add some upper. So what I want is holding the weight either at your chest or above, if that feels okay. And we're gonna start with some little heel taps. Then we'll go from there. Then we'll add a press. Then we'll push. Put some things together. So just listen to my cues. If that is not right for you, if you're modifying, take it to a bridge or find what's best for you. All right, team, so wait up or wait at your chest or no weight. Bring the feet up a tabletop. Tilt the pelvis. Little pelvic tuck. Wrap that core in, and little heel taps. Here we go. Nice and slow. This is where I really want you to focus on that core engagement. Even if you're doing the bridge, tilt the hips towards the ribs. Right? Little pelvic tuck. Coming to tabletop, which is 90 degrees. Right. So we're not bringing them in too much. Not yet. Right? All right, team, one more. Your feet are gonna go out for two in little lift, out for two in little lift. You can be right there and breathe. Keeping the weight up top, I want you to push into that kettlebell, or if you're here, push in to that kettlebell. Yes, you can. Out two in little lift. If you're doing the bridge, you're just slowing it down. And breathe. Ah, yes. Team, we're gonna go three, two, one. Press it up. Three. Slowly lower down everything in three, two, one. Press. Three, two, one. Slow it down. We're going out. Then come in. Three, two, one. Very controlled with your core. Three, two, one. Out and down. Up and in. Three, two, one dot do you feel that core? Three, two, two. More like that. Out. Three, two. Last one. Good. So you can rest those feet down if you want. And just a regular press. We went opposite this time. Right. We started slow with that press. We added the core. Breathe There we go. Elbows are in. So we're getting that tricep no matter what we do. You can have your feet in tabletop if you want. Up for 2, down for 2, or down 2? Up down. Drop the heels if you want. Both heels together. Breathe. I know this is a long step, but we're almost done. Then we're gonna swing. Two more down, two up. Last one. Oh, I know I promised you. Back to basics. And then we threw in that compound movement. Stretch those arms up. Up onto your feet. Relax your back, because we are gonna swing. All right, team up onto your feet again. Your choice. Deadlift or swing. But we're not doing the deadlift all together like we did before. Let's just go into whichever is best for you. I came up too fast. Make sure. Give yourself a second. Get centered. I know that core is feeling it, so I really want you to concentrate on that. Open up that chest. Your arms don't have to do any work on this, but I do want you to keep that back tight as we hinge and as we lock out. All right? Grab that kettlebell or dumbbell. Deadlift or swing. We got 30 seconds. Hinge it. We're gonna pull it back, Drive it up right here. Let it drop, using my breath to know when to lock out. Remember, I'm not arching at the top. I know sometimes we feel the need to hyper extend to really lock out those glutes and hamstrings, but we're coming straight. Let it drop. Straight. Let it drop. Yes, you can. 10 seconds. Good form, especially as we're tired, but you can do it. We got 3, 2, 1, swing. Pedal your feet, stretch your back. Grab some water. This is it, team. All right, we're gonna take it two. Back to basics. Bicep curl. We're gonna start slow. We're gonna come up two, down two, and we're gonna cross it. Then we're gonna add a little curtsy with it, but just alternating. All right, we're gonna finish it out strong. Something medium to heavy. If you feel more comfortable with dumbbells, go with dumbbells, but zip up that core, which you should already be feeling, and let's get it done. Here we go. Up regular and down. And again with this bicep curl. It's like our triceps and our press one foot back. If you feel like you're arching your back. Core is engaged. We're not here. We're not here. And you can hold the grip here or you can go here. You'll feel the difference. Either way. One more up for two. Little diagonal. Up cross, down to center. Up cross. Feel that? I know. Up cross. Four more just like this. Four, three. Yes. Two. Last one. All right, here we go. Let's go. Three, two, one. Power it up. Three, two. Get low. Power it up. If that's not right for you, you just tap behind. Three, two. Or keep it stationary. Switch it. Let's go. Down one, up. Three, two, one. It's a little tricky, I know. Down one, up three, two. Two more. Down one. Three, two. Burn. Take it here. Three, two. Stretch it out. So we're here, team. We're gonna stay here. We're gonna take it nice and wide. We're gonna cross our side lunge. Handing off that kettlebell or keeping it stationary. If your hands need a break, you can do it body weight, but let's cross it. Watch me one time here. Stationary to here. I want you to take that arm up, even back, so you get that stretch. Here we go. Cross and up. Cross and up. Shift your weight. Get it low. I know side lunges can get a little tricky. Tricky. So I want you to think, shift your weight. Hang out down there for a second. Breathe. Yes. Here we go. We got four, Three, two. Last one. All right, team, watch me. We're going. Three, two, one. Step it up. Join me. We're gonna go all on one side. 3, 2. If that's too much for your brain, stay stationary, stay low. And up two more. Three, two, one. Boom. Three, two, one. Other side, right here. Step into it. Here we go. Three, two. Don't let that confuse you. You can always just do a regular side lunge, but instead of a tempo, it's a little pulse, pulse, pulse. And up in those hips, in those glutes. Three, two, one. One more. Ha. Yes. Yes. And breathe. All right, team Kettlebell down. Right through here. Shake that out. Roll those hips. Let's take it to a high plank. We are almost there, team. So high plank here. We are going to take it just with a little cross knee to start and then side knee. All right? So I'm going to take you through it. If you want to just do a bird dog to modify, that works too. Here we go. Take the knees across towards the kettlebell. Right across. Step, stay lifted. Once you get a little tuck of the pelvis. Right? So right through here, we've got 8, 7, 6, 5. We've got 4, 3, 2, 1. We're gonna drop down to those elbows. So I want you to walk yourself back. Make sure you're away from that Kettlebell, we're here now. We're going to bring the knees to the side, keeping it slow. If that doesn't feel good for you from your elbows, you can take it from your hands, or you can put one knee down and just get the stretch. Here we go. Finish it out, team. Cross and up cross. Trying to get that hip mobility while we're also getting those obliques. I know. Stay lifted, stay center. Yes. We got four, three, two, one. Stretch it back. Yes. Team up onto your feet really quickly. Let's get one last swing. Oh, come up slowly. Grab that heavy kettlebell. Swing or deadlift. I know you're tired. I want you to. Want you to dig deep. Give me what you got for this last 30 seconds if you need to. If you want to deadlift, if you can go for the swing with good form. Let's do it. Then. We're cooling it down. Shoulders back, core wrapped. This is it. Here we go. Prep it. 3, 2, 1. 30 seconds. Let it drop. Power it up. Let it drop. What do you got? I know there's a little gas left in the tank. Let's fire it up. Lock out of the top. Push into those feet. Squeeze in your core. Shoulder blades pulled in. Arms are relaxed. Lots of power, lots of strength. It is in you, and we are unleashing it. We got 5, 4, 3, 2, 1. Swing. And relax. Higher. Pedal your feet. Oh, man. Team. So I want you to hang out here. Either hands on the kettlebell or hands on the ground. Whatever is better for you. Pedal those feet. Get that little back stretch. Walk your feet in. Come up, hands on top. Roll through your back. We're gonna keep this cool down pretty short, so please make sure that you get more on your own. Slowly roll it up. Take those hands up and over. And make sure you Leave me a comment. Let me know. How do you feel? I hope you feel strong. I hope you feel powerful. You are all of those things. Do you like tempo training? I know it's always challenging for me, but it always goes quicker than I think it will, and my muscles feel it, and they feel it the next day. Let's get a little fingertips down. Let your head drop again. Make sure you gets a few more stretches, maybe some foam rolling. Making sure also that you're getting your mobility and flexibility work throughout the week. Quick little quad stretch. Either just tilt your hip forward, hand on the wall, or one foot up. Be sure. Leave me a comment. Leave me a like. Don't forget to subscribe to my YouTube channel so I can keep making these workouts for you. And if you're not already, please join us in the Body Fit by Amy app for the Body Fit App Athletic Club. That is where you get all the extras. An amazing community, Your trainer, your dietitian, your nutrition plan, your Q and A's, your live streams, all of that right there. So check us out. Let me know if you have any questions below. And thank you so much for joining me today. One big deep breath in and out. You did it. That was your kettlebell Tempo training workout out. Great job, everybody.