38 Minute Kettlebell Burnout Workout I Momentum Day #15

Foreign. Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your kettlebell burnout workout. This is day 15 of your Momentum challenge. In this workout, we are going to work your entire body for strength, cardio and mobility using a kettlebell. I will give you lots of different options so you can work to your fitness level and be where you are. Today we're going to be using a kettlebell. I'll be alternating between a few different weights. You use what you have available to you. Are you ready? Let's do it. Okay, let's start with a little warm up. You can march it, jog it, whatever feels good for you. Roll through those shoulders to the back and to the front. We are just going to use this warm up to get the muscles, warm the blood flowing. Everything ready to go and ready to move. It is a dynamic warm up movement. Prep some mobility work for the that we're going to do today. Of course, if you need more of a warm up, please get it on your own. You can check out the links in the description below for my extended warm up or extended cool down videos. Let's take them open nice and wide. I am recovering from some skin surgery, so you're seeing this right here as well as on my leg. Reminder to get your skin checks at your dermatologist every year. So I will be modifying a little bit, especially things involving my shoulder. Let's take it stationary. Reach, reach. I may modify especially any of those overhead movements, but I will cue you and show you what you need to be doing. So don't worry. Let's walk those knees out, roll those shoulders just like this. So today, yes, the name is Burnout. I think you're gonna love it. We're gonna go through a lot of walk your feet in, round it up, let's get a squat and then a hinge just like this. So we are going to get a lot of back to basic moves that we just build on. No intervals, so you don't have to worry about the clock at all. But we'll be adding on and this is essentially a no repeat workout. So once we are done with it, we are done with it. Unless it is a swing, we'll have a few versions of swings and unless it is a right side, left side, let's take it down. You can reach it down, reach it up. If it feels good for you, you keep it here. If you want to walk it out to that inchwor to get that core fired up and ready to go and walk it back, we're here. Walk it out and walk it back. One more right here. And we're just going to cross those knees across. Little taps, little taps. If you're standing, just bring those knees across from a standing position here to here. 3, 2, 1. Walk it back just right here. Let's reach back and tap that toe. Go back. So open up the hips. Shoot those arms to the ceiling. Stretch it here. Working our way into that world's greatest stretch. So take it here if you need to. You can stay up top. Grab the wall for balance if you can. Or drop it down right here. Walk that front foot away even more to open up that hip. Drop that knee. You need to do this from a standing position. That works too. Take that top arm up if you can, and then reach through in that torso. Feeling it all the way through your body. Big step in. Same thing. Other side. Take it back. You want to stay here. You can. You're able. Drop it down. Reach it up. Drop that knee. Walk that top foot away just a bit, and then reach it through. Pick it up. One more. Good. And step it in. Round it up. Right here. Let's tap and reach across. You keep going with that. I'm going to adjust my ponytail here. Here is what we got. Dumbbell. No, Kettlebell burnout. We are gonna get. Let's reach it over your head. Back to basic moves that we will build on. No intervals. You'll just follow me. We will progress as we go. Once we're done with it, we're done with it. And let's take those hamstrings up. We will be done before you know it, so I will always give you options. You know what I always say? I want you to be work to your level. Do what is good for you. So if that means you need to take it down a notch, I'll give you some modifications, I'll give you some progressions. Work in a way that is good for you, that's challenging for you, but also makes you want to keep showing up, right? All right, so shake it out. We're gonna go ahead and grab the kettlebell. So we're starting with your basic goblet squat. You know what? You love it. Super simple if you can. We're gon the goblet right here at our chest. Hold the kettlebell here. That's why it's called a goblet squat. You're gonna sit low and bring it up. If that is too much for you or you are more comfortable with that weight down below, you can keep it here, feet about Shoulder width apart, we're gonna zip up that core. We're gonna start with that. Then we're going to add a transverse lunge, which is just stepping back at a diagonal. I'll cue you through it. Let's start here. 3, 2, 1. Goblet. Take it down, drive it up. It looks like this. Hips to the back and up. So remember, those knees are going out just a bit. We're not getting our back into it, especially as we come up. We keep that chest open and proud. Weight in the heels. Zip up the core. Connect with the glutes at the top. Yes, you can. Let's get four more just like this. We're gonna go four and up. Three, two. Last one. Now let's add that transverse. Watch me. So we're gonna go one squat, then you're gonna drop the weight. Transverse lunge. It's a side lunge. Back up top. Squat it down. Drop the weight, transverse. So it's a side lunge on a diagonal to here. Take it here. Take it here. If that feels too weird, you can just go squat to side lunge. It's a little clean. Squat. Drop it. Side lunge. You can also just keep it here the whole time. Take it back. Yes. Breathe. Take it back. Keep it going. Squat. Transverse. Squat. Transverse. Two more. Last one. I want you to hold this transverse. We're gonna pulse into that hip. Take it here. Pulse. You got four. Three, two. Take it center. Pulse the squat. Get low. Drop those hips down. Yeah, you can stay with me. 4, 3. Weight in the heels. Other side. Transverse pulse. Last one into that hip to the back. 4, 3, 2. Relax. Shake it out. Yes. Already needing some water after that. I'm gonna switch to a lighter one for this row, mostly because of my shoulder, but catch your breath. Water. If you need it, you can shake those out. Take them right here. Right. My mouth is all ready dry. We're gonna take it to a bend over row. We're gonna add a little bit of a leg lift halfway through on the same side. But it's more about getting that strength and that contraction all the way down through the back of the leg. So stagger your stance. Take it right here. Hinge core engaged. Nice flat back. Join me. We're gonna row. And down. Looks like this soft bend in the knees. We're here. And breathe. Right, so pull the elbow right up by your side and breathe. So you can keep it right here. Or if this feels okay for you, you're gonna lift the leg with it. Same side. A lot of times we do opposite. We're going to do the same side. And again, what we're aiming for is to still contract in the back, but contract all the. All the way down the back of the legs, right? Yes. Breathe. I know it's extra hard because those legs are tired. Keep it going. We got eight and seven. Squeeze all the way down through the glute. Yes. Breathe. Four, three. Stay low and forward. Two. Hold it up. Rest that leg down. We're gonna pulse it in. Squeezing that shoulder blade. Yeah, you can. 4, 3, 2. Elbow out. Pulse it wide. Squeeze. 4, 3, 2. Take it in and out. We're gonna go in and out. In and out. Two more. Last one. Yes. Relax. Shake it out. Yes. Breathe. All right, team, let's get the same thing. Other side. Give yourself just a second. I want you to really swing those arms and tap it right here to shake out that side and shake up that lower back. Watch me again really quick. We'll start with the row. We'll add that back leg. We'll do some pulses in. We'll pulse it out, then we'll take it in and out. All right? It'll go quicker this time on the other side because you know what to do. Stagger it. Throw it here. Here we go. Take it up and down. Up. Typically, these are strong muscles. These are those big muscles all down your spine. So I'm going a little lighter because of the shoulder being careful on the skin. But you can go heavier if that's right for you today. Back leg lift and down. So a little bit of balance. Here's what we're not doing. We're not coming up with it or going down and up. We're just keeping it forward. Little squeeze all down through the back of the body. Elbow comes right up through that, back through that glute. We got eight. And breathe. Seven, six, squeeze. Five, four. Yes, you can. Three, two. Good. Hold it in right here. Pulse. Squeeze in the shoulder blade so you're pulsing up and in. In those shoulder blades. Breathe. 8, 7, 6, 5, 4, 3, 2. Elbow out. Pulse it. Yes. I know that back is working all the way down through. That's by design. Let's go in and out. In and out. Squeeze. Yes. Four more. Four, three, two, one. Drop it down. Oh, shake it out. Let's stay right here. One more thing. Let's get a little bit of core. We're gonna go to our windmill. So two options, team. You can keep it low. That's what I'm gonna do. We're gonna start with that windmill. Remember, it's a hinge. We'll add a side knee if you're feeling good about it. Take that kettlebell high. Windmill here. Side knee, whatever you got. Join me here. Turn that toe out, toe forward, zip up that core. Big stretch, lots of obliques, shoulder mobility. Start just the windmill. Bring it up, take it down and up. Traditional windmill is high on this side especially. I'm gonna keep it low, but if you can, you're here. Four. Take it up. Three, two. Let's get that side knee. Watch me. Right here. Take it down. Pull it in or low. You're not going super fast. Don't worry here to here. Get that burn in the side, in the obliques. You got four. And in three, two. Last one. Yes. Shake it out. Switch the arms to the other side. High or low? I'm gonna keep it low the whole time because of the shoulder. Turn that toe out, zip up that core. Reach it up in 3, 2, 1. Windmill, hinge. And up. So it's not like a forward hinge like we do with the deadlift or the start of a swing, but it is a hinge. Right. Hips down the front of your leg. Keep it here. Look up and breathe. Yes. Let's add that side knee right here with or without the weight. Up top, down and pull. Down and pull. So what we're adding, especially if you have that weight up top, is that shoulder press. Right? And up. We got four. And in three, two. Last one. Yes. Relax. All right, team. So set everything aside to finish out this first little round. Even though we're not really working in circuits, we're gonna go to a deadlift now. We got a lot of that hinge work with our row. We're going to take it again. We're going to start with our deadlift. This is how we're going to build this. So we're going to start with the deadlift. The hinge, feet, shoulder, the part. You're taking it here and bringing it up. Soft bend in the knees. And then halfway through, we'll set up and prep for our swing. If you've never done a swing before, you're not comfortable. Keep with the deadlift. Otherwise, take it with the swing. Shoulders back, core zipped. Push the feet into the floor. Hinge it. Here we go. Take it down and up. There you go. Zip up that core. Yes. Breathe and up all the way through. Squeeze in the glutes. You're not hyper extending. And we're gonna make sure we don't do that in our swing either. Last two. One more. Good Keep it right there or prep it with me. Swing in three, two, one, Power. Bring it up. So again, you're getting the same set of muscles, but we're getting more power as we come up. More cardio. We're getting more of the upper body. Even though our arms are not moving, they're just along for the ride. They're getting that burn. We got 8, 7, 6, 3, 5, 4, 3, 2, 1. And relax. Pedal right here. Relax your back. Everybody grab a sip of water after that first, roughly first round down. Don't worry, we're gonna get through it quickly. We're really about halfway there. All right, team, so this next one is going to be a little bit of a compound move, but you know it. Gun slinger curl in to a lunge. So watch me. One time you can just tap it out. Gunslinger curl. Looks like this. We're gonna turn into it. You can either pivot or pick up your feet, but turning and turning. Hips and torso are moving. Pivot on the knees and the hips. If that is too heavy for you with your weight, use this opposite hand and pull it here. You can go here to here, or you can actually get the power in it. Sling it halfway through. We'll add a lunge to it. One of my favorite moves. We can get a lot going. I'll give you options. Zip up that core. Shoulders back. Strong, stable base. Three, two. Gunslinger. Here we go. Take it up, take it back. So you're catching it at the top. Looks like this. From the side. Catch. And here. And again. Pick up the feet or pivot if you're modifying, which is not really just a modified, it's just a two handed version. Take it here to here. Two more. Now what we're gonna add is a lunge at the bottom of that right here. Take it here and back. You can also make it two separate parts and back. You don't have to go all the way into it. Catch it with the core upper and lower. Yes. Keep it going. We got four. And breathe. Three or two hands. Two. Last one. I want you to hold it here. Two handed curl. We're going down and up. Looks like this. To the hip, to the shoulder. To the hip, to the shoulders. So many things working, but you can do it. Stay with me. Four and up. Three, two. Last one. Hold it here. Pulse down in the legs. You can do it. Breathe. 4, 3, 2. Pulse right here. Pulse burn. 4, 3, 2. Curtsy it over. Cross and back. You can do it. This is our last move right here. Then we shake them out Four more. Four. Push into that bell. Three, two, one. Ah. Shake it out. Give your hands a little break. Stretch it out. Curtsy little taps behind and press those hands to the back. You know, I love this cardio mobility to shake everything out. Push those thumbs back, tap behind to open up the hips here to here. We're gonna get it in between before we get that other side. I know. Good burn. So more isolations in that front half of the workout. Then we have some more compound moves. But don't worry, we're gonna get done with the fast. You know it. You love it. We got 8, 7, 6, 5, 4, 3, 2, 1. Get ready. Other side. Same thing right here. We'll start with the biceps. We'll add the legs. We'll add some down and up, stationary. We'll add some curtsy pulses over. Zip up that core. Catch your breath. Starting in three, two. Gunslinger, Here we go. Sling it and turn it and back. Sling it and turn it and back. Two hands is here. Cross your body. Turn it again. You're pivoting or you're picking up your feet. If you have a floor like mine, you may just want to pick them up. It's gonna make your core work. That's where that balance comes in. Right? Breathe. And down. Let's add that lunge. Here we go, gunslinger. Lunge. And back. Let's make them two separate. Catch it so you can catch with that core first. Take it here and breathe. Take it here and breathe. We got it. Yes. And breathe. Two hands right here. Hold it here. We're curling down and up. Two hands, hip to shoulder. You got it here. And up. Yes. Breathe. Four. Yes. Three. All the way down. Two. One more. Hold it here. Pulse the legs. Pulse down into the ground. Into that heel. Four. Three, two. Halfway here, right? Pulse? Pulse, yes. Four. Three, two. Curtsy it over. Cross it over and back. I want you to push into here. But if you need to drop it down. But you can do it. Yes. Breathe. You got four. Three, two, one. Relax. Quick sip of water if you need it. Let's take it down for some core. Breathe. All right, if you need to modify this, its core, here's what you got. You're gonna keep it standing because we're gonna have mountain climbers, we're gonna have crosses, we're gonna have down dogs. When we get to the down dog, I want you to reach and then bring it up, all right? So if you need to modify, especially pregnancy, early postpartum doctor, stay up top. Otherwise, join me down here. We got some core up on those hands. Take it back. Tap them in. Regular climber, we're just tap. We're starting slow. I don't want you to run it. I want you to pay close attention to where those shoulders are. A lot of times, it's easy to get back here. And when our our backs, I want you to shift those shoulders forward. Tap it in, tap it in. Stay standing if you need to. 4, 3, 2. Cross it over right here. We're crossing. We're crossing. I'm still tapping. We're not running. Breathe. If you need a little stretch, break, take it back, then pop up into it. Stay forward. 8, 7, 6, 5, 4. Let's get those abs burning. Watch me. Down dog stretch. Run it. 4, 3, 2, 1. Down dog stretch. Cross it. 4, 3, 2,. One. Keep it going. 4, 3, 2. If you're standing, stretch. Take it up. 4, 3, 2, one. Reach up. Straight down. Dog cross. One more each way. Center. 4, 3, 2, One. Cross. Five. Three, two, one. Stretch. How did that feel, team? Right. I know. Flip over on to your back. Catch your breath. We're gonna take it down right here with the weight. If you're pregnant and you need to prop yourself up on some pillows or a ball, otherwise, we'll be moving through that bridge. So just listen to how you feel. Take it right here. Bring those. Those feet in. We're gonna start with just as close grip press as we do with our kettlebell. Here we go. We're taking it up and down. So in this moment, I want you to use this time. Relax your abs, relax your legs. They've worked super hard. Arms are still working. I know. Take it up, bring it down, take it up, bring it down. Shall we add a little lower? I think we can. You know it. Bridge and up. Take it here and up. Elbows in and push into that belt. When you push in, we're going to get a little extra of that chest and shoulders. I'm gonna go a little lighter because of my shoulder, but you stay where you are. Keep with the bridge, Keep with the lift. Keep it going. 8 and 7. 6. Breathe. 5, 4, 3, 2. If your arms can handle it, let's add press. Tries. Everything down. Take everything up. Tries and down. If they're burning too much, you pick one. You can do lower, upper, or both. Just the presser, just the tries. Four more right here. Four. And breathe. Three. Last two. One more up. Hold it at the top. Pulse those hips. Squeeze in the glutes. Yes, you can. 4, 3, 2. Hold it up. Pulse the elbows down halfway. 4, 3. 2. Relax. Bring it up. Stretch it over. Ah, yes. Breathe. You know, I like to stretch out those hamstrings. So if you're modifying, I want you to reach it here, bring it center. Reach it here, bring it center if you can. We're here. And center. Or drive those hands up. Three. Yes, you can. If you want more stretch, really pull it in right here. We got 8, 7, 6, 3, 5, 4, 3, 2, 1. Relax. Bring it up right here. Little water team, we are so close. Let's get another swing. How about it? Here's what we got. We are gonna alternate a little deadlift with both before we take it in to that swing. So grab your one heavy or whatever you got and watch me here. I want you to take it to that kickstand. We're just going down and up. Just like that. We got eight each side. We'll get a little stretch in between before we go into that swing. But zip up that core. Shoulders back in three, two, one. Here we go. Down and up. So I'm keeping that kettlebell right here. Back leg is literally what it sounds like. Kickstand front leg is doing the work. If you want to have that weight in the opposite hand, that can help. It's still a hinge. 3. Yes. 2. Good. Switch your side. Other hand. Other foot. Train tracks. Zip it up. Here we go. Kickstand. Down and up. We're here. And up. Yes. Four more. Four, three, two. Last one. Good. Take it down right here. Get a little stretch. So if you need to stay with that hinge with that deadlift, otherwise we're gonna take it to that swing. If you're comfortable taking it to one hand, we're gonna hand it off. Otherwise, two hands. Deadlift or swing. Prep it here. Here we go. 3, 2, 1, power. Bring it up. Bring it up. Remember, I'm keeping it chest level to eye level or below. I'm not going over my head. I'm not hyper extending in the back. I'm pulling everything in, locking out in that tall position. Hinge power, let it drop. Power, let it drop. We got 8, 7, 6, 5, 4, 3, 2, 1. And relax. Pedal it right here. Breathe. We're here. All right, team, a couple more things up top. We are so close to being done with this workout. I'm gonna go light. It's up to you. We're gonna go a two handed press. We're gonna take those toes out into a plie. We're gonna rotate, rotational press. We're gonna add some knees as we go. Grab it right here. So another big compound movement. Keep that heart rate up, but then we got a lot on the mat, and then we are done. Toes out. Right here. Watch me. Down and up. Just start here and breathe. Burning it out. Almost done. Add the press right here. Down and up. Elbows. Inhale. And up. Breathe. Yes. You can get low to high. You're not arching the back of the top. Keep that weight out in front of your body. Core engage. Drive up through those heels. Inner thighs. Four, Three, two. Good. We're gonna rotate with it. Down, up, down. Little pivot. Watch my feet. Pivot. Pivot. Just like this. 4. High heart rate. I know, but let's get those shoulders working, too. 1. Take it here. We're going down. Up. Knee. Hold it here. Bring it in. Press. I'm gonna keep it low right here. You can go high with it if that's good for you. Three, two. Back to that plie. All the way down. Take it up. Knee. Eight. Seven. Again. You can keep it low or high. Four more. Four. Three, two. Back down in that plie. Drop that weight low, right? Little pulse is four. Three, two. Turn those toes forward. Side lunge and up. Side lunge and up. Finish off those legs. It's a burnout through the hip. Switch your hands. 4. 3, 2, 1. Relax. Pedal them in, shake them out. You did a team. Breathe. All right, let's take it down. Catch your breath. Take it on your side. Kettlebells out of the way. I know. Let's get it done. So we're in that side plank. We're gonna start on our knees. We're gonna add a little leg lift. We'll add some pulses. Zip it up right here. Start on your knees. Cross that top leg over. We're gonna lift and lower. Let's finish it out strong. Here we go. Take it up, take it down, take it up. You can be on the toes, too, if you want, but we're going to want that knee down in this next part. Hand can be here to balance you. We're just not rolling over into it. 4. Yes. 3, 2. Top leg lift and lower. So we're going 8. And down. 7. Yes. 6. Breathe. 5. 4. 3. 2. Outer thigh. Cross it over right here if you can. Lower, lift and up. Right. So we're getting that inner. I know that's a lot. So if that's not good for you, you keep it down. Four more. It's mobility and flexibility, too right? Stretch. 3, 2, 1. Relax. Take it up. Stretch it over. Right. Felt that hip a little bit, too right. Let's take it other side. So we're starting with that lift. And lower. So if you want to have both feet out, you can then drop the knee for the leg. Lift up to you in three, two, Lift. And lower. Here we go. Take it up and down. Take it up and down. Breathe. Yes. Four more. Four. Remember, we're not leaning into it. We're using our core to lift top leg up and down. Here we go. Up. Flex that foot. We're thinking outer thigh and top oblique while we work that lower oblique. Oblique. 4, 3. Yes. 2. Good. Cross it over right here. Find that balance. Take it down and up. Can you feel it? Use this leg. If that's too much for you, just take it here. Stay on the knee. That's okay. Four, three, two, one. Relax. Yes. Stretch it over right there, team. Oh, I know. Breathe. Let's take it into that front plank position. Let's get a little stretch right here. Very last move of the day. Here's what we got. We're gonna grab that kettlebell again. We're gonna put it right underneath. We're into our bear plank. We're gonna lift, row, pop it back, pop it in. Down, lift, row, pop it back, pop it in. If you're modifying, I just want you to tap it back, tack it in. Keep those knees down. Let's finish it out strong with some core and upper. We also got some lower body. You can do it. Stay with me. In three, two, one. Here we go. Lift the knees. Bear plank. Row. Pop it back, pop it in. Down, up, row. Pop it back. If you want to keep those knees off the ground and just row, you can. But if you want that little breather, stretch up, pop it back, pop it in. Take it up, pop it back, pop it in. Modification. Up, walk. Tap it back, tap it in. Up, back. And one more. Watch me here. Pop, up, curl, and back. Pop, up, curl. You can do it. And back. This is your very last thing right here. Take it here. Yes. Four. Three more. Three up. Last two. Walk it in. That works, too. One more. Back and in. Yes. Breathe. Stretch. Pedal that out. I know. Normally we would get one more swing in. Pedal those feet right here. Slowly roll it up. But we did a lot of that hinge work today, right? We did deadlifts, we did kickstand, we did swings, and we were hinging in our row, so felt better to get a little more core and some upper and lower right at the end, right? You're like, I don't know. Maybe I would have rather done a swing. Roll those shoulders forward. Either Way you did it didn't call it a bonus move, but I made it seem like a bonus move right at the very end. Let's get one foot forward. Good work, everybody. I know these burnout rounds, especially when we have no intervals. I know a lot of you all rely on the clock to keep you going, but sometimes it's nice to not have a time to just push through. Because again, you might surprise yourself. You might think you can only do something for a certain amount of time, but you are always stronger than make you think. I know it's in you. I want to convince you that it is in you. You are so strong, you're capable, you are fit. And most importantly, you are here. You showed up. And that is the important thing about today. I don't care what it looked like. I don't care what it felt like. I hope that you're gonna leave this feeling good. But I will always remind you, if it felt hard, that's because you were working hard. So remember that. But I do care that you are here, that you committed to this today. And maybe it's your first time, maybe you've been doing this for a long time, but you're here. You showed up. And I will always remind you, you showed up today. You are successful. All we need to do is keep showing up and move our bodies right? Take it side to side. Yes, I want to help you reach your goal goals. But at the end of the day, I want to keep you consistently moving for the rest of your life. Take those fingertips down. Let your head drop to the side. So, speaking of your goals, if you want to get a little more personal guidance, a little more help on your personal journey, if you want direct access to me and to Vivian, our body fit dietitian, I would love to have you join us in the Bodyfit Athletic Club. You can find all of the information in the description below. Vivian and I are there. She's our registered dietitian. We have her method nutrition plan, which is not a diet, it's not restrictive. It's just a way to get nutritious things into your body and learn how to build a balanced plate. If you can. One foot up, tilt it forward. And then of course, we have live events, we have Q&As, and you are surrounded by a supportive group of bodyfitters around the world. Join us there. Also check out everything else in the description below. If you're looking for any of this equipment, I got links send discounts for you. If you're looking to get on my mailing list. 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