Amy leads a 10-minute kettlebell workout using giant sets: three circuits hitting lower body, upper body, and core, with 40 seconds per move and a final 30-second kettlebell swing. Modifications included.
Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your kettlebell giant sets 10 minute quick hit workout. We're gonna go ahead and start moving our bodies. You can go ahead and march and roll those shoulders. Since this is a quick hit, we are only going 10 minutes. We are going to not get very much of a warm up. So go ahead and just start moving. You can get some shoulder rolls, leg rolls, whatever you need to get your body prepped and ready to go. So what is a giant set? Well, when we do a superset exercises that we alternate back and forth. When we do a giant set that is just three or more. So we have several workouts on the channel that are 3, 4 and beyond, usually of the same muscle group. We're gonna go three circuits of three giant sets today. Lower body, upper body, and then core. We'll end it with a swing. Go ahead and grab one heavy kettlebell because we're starting with some lower body. We're gonna start with that goblet squat. Let's take it right here for 40 seconds. Take it down and bring it up. So we have three exercises in this giant set. They are all lower body and we're gonna get it done quick, right? I think you're gonna like it. 40 seconds each. Then we'll go into upper, then we'll go into core. We'll finish with the swing. It's going to be over before you know it. What we love about giant sets, it's often no repeat and feels like it goes by quick. These 10 minute quick hits always go by quickly. Five seconds to go. And breathe. All right, we're gonna get a little kickstand deadlift. You can give your hand a break. We got 40 seconds here. We're going deadlift into lunge. 40 seconds, right? 40 seconds left. And that is our lower body Giant set Core engage. Here we go. Kickstand. Deadlift. Lunge it. Deadlift and lunge. Breathe right through here. So if you want to get fancy, you can take that deadlift to one legged, but you gotta balance, right? So keep the kickstand. If you're like me and you need that balance. Also if you want to get fancy, you could cross it over to curtsy. Lunge up to you. 10 seconds and cross. Take it here. Boom. Yes. Shake it out. Feel that in the back of that leg. Same thing. Other side. So remember to really make them different. Hamstrings and glutes, quads. Glutes and hamstrings. Other side. Then this giant set is done. Hinge it. Kickstand or one legged deadlift, then lunge. Here we go. And here. Nice flat back. Especially if you are tired, like me. Filmed a workout before this. Maybe you're doing this quick at the end of a workout. These quick hits are great as finishers because they usually move really quickly. They are often full body, although we have some isolations as well. So really great to put at the end of a shorter workout. If you feel like you got a little bit left in you 10 seconds or on a day that you feel like you want to get something in but you don't have enough time or energy, shake it out. For a full workout, grab a 10 minute quick hit. I have lots of them. All right, so that was it. Now we're going to upper body. We're going to take it with a curl and a press. We'll add a little rotation as we go. Curl press. As we get into it, we'll add some rotation to add some core. Grab it here. 3, 2, 1, up. Heart rate is probably still up. Yes. Right. Take your time. Core engaged. I know, I feel it too. Right here. If you want, add a little rotation. So all it is, rotate on the knees and the hips. Core stays engaged. Up, up here, up. Tired, y'. All. 3, 2, 1. All right, let's take it down on your back. Same idea, except we are getting chest press into triceps. If that doesn't feel right for you, just get the close grip press. You can have your feet up in tabletop. You can even add a little bicycle if you want. Here we go. Up triceps. Take it down. So this is your upper body. You want to do some toe taps. And again, not everybody feels super comfortable in the tricep extension with a kettlebell. I totally get it. You're still gonna get a lot of those tries and shoulders just by getting that close grip press. Really push into your kettlebell. So don't worry if you don't feel like doing that one. You're still getting it done. Remember, you can add it to a bicycle, huh? Yes. Breathe. 5, 4, 3, 2, 1. Yes. Team up onto your feet. Now we're gonna take it into a alternating row. So you're right here. One and then the other. I like to take this hand out because it keeps my back working and my shoulders working so nice and wide in that hinge. Throw it. Here we go. Pull it up right by your side. Squeeze. Yes. We're sneaking in a little lower body. If you need a break from that, come up out of it. Go Right back down into it. Here we go. Squeeze in your back. Oh. Elbow comes right up at the side. Make sure that back stays flat. As we're getting tired, we have a tendency to be here, so really straighten it out. Pull from those back muscles. Anytime we have to pull from the ground, it really makes us utilize those muscles along the spine. Right. Breathe. Three, two, one. Relax. All right, that was our upper body. Now we're gonna get it to some core. We're gonna start with a windmill. We're going 20 seconds right. 20 seconds left. You can take it low, windmill, which looks like this, or you can take it high. I'm gonna go high. It's up to you. 20 seconds. Here we go. Breathe. Right here. Down and up. Spot that bell at the top. If that's too much, take it low. Take. Yes. Other side. Right here. Take it down. Bring it up. Give yourself a second to get set. Breathe. Lots of core, but also shoulder mobility. Yes. Last one. Here we go. All right, team, down onto your booty. Seated position. Twist, twist. Haul it over. Twist, twist. Wrap that core. If that doesn't feel good for you, sit up nice and tall. Here we go. Twist, twist, twist. Take it here. If you want to go back with it, you can, but making sure that you're not pulling with that back or pushing out, you gotta stay wrapped in. If you feel too much hip flexors, get a little stretch. Get in that core right. Yes. Almost there. 5, 4, 3, 2, 1. Plank position, team. High plank. Right here. Walk yourself back. We're gonna tap it. Tap it. We're gonna walk it forward. Take those knees across. Walk it back. All right. If that's not right for you, stay on those knees and just get those taps. Here we go. Tap, tap. Walk your hands and feet forward. Take your knees across. Across. Walk those hands back. Tap, tap. Hands forward. Yes, team. I know it feels like a lot, but don't lose that good plank form. Tuck that pelvis. Keep those shoulders right above the elbows and the wrist. Walk it. Yes. Five seconds. Can you get it in? Breathe and relax. Team, this is it. This is your very last move. We're going for a swing. We're actually only going 30 seconds, but let's finish it out strong. If you can get something heavier, if the swing is not right for you, I want you to take it with just a deadlift. Shoulders back here to here. If you're comfortable with a swing, if you've done it before, we're gonna prep it, we're gonna power it up, lock it out, and let it Drop, then that is it. 30 seconds, team. Core engage deadlifter swing. 3, 2, 1. Power. Yes, team. You got it up. Let it drop. Lock it out at the top. Lots of power through the back of your legs into that core. Ha. Stopping it at the top. Arms are not lifting. They're getting the work, but they're not doing the work. It is controlled through the back of your body. Lock out legs, core, back. Last one. Swing it and relax. Hang out right here. Pedal those feet. Yes, team. Whoo. Breathe. Bring it up. Little tap outs right here. Get that kettlebell out of your way. We're not going to do too much of a stretch, but since we just got that done, let's get a little hamstring stretch. Please leave me a comment, let me know how you're feeling. Did you like that? Have you tried other quick hits? Do you want to see more? Check out all of my other kettlebell videos. Full length shorters, some with weights, where we mix kettlebells and dumbbells. Little stretch over. Also have full length giant set workouts. Again, if you're looking for something short as a finisher or on a day that you need something short, check out the 10 minute quick hits. And of course, check out all the things in the description below. Download the free Body Fit by Amy app. Lots of free stuff on there. And also consider joining us in the Body Fit athletic club if you need the extra support. If you want to take it to the next level, that is where you want to be. Join us there. Get some more stretching on your own. Don't forget to like this video and subscribe to my channel. Thank you so, so much. One big deep breath in and out. You did it. That was your kettlebell. Giant sets 10 minute quick hit workout. Great job, everybody.
