Kettlebell Power Circuit Workout - Sweat Day #9

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kettlebell power circuit workout. This is day nine of your sweat challenge. In this workout, we are going to be using a kettlebell to work your entire body for strength, cardio, and you guessed it, power. We will start with a back to basics round and then round two, we will add a little bit of power and of course all will have options to work to your fitness level. All you need for this workout is a little bit of space, a kettlebell and a mat. Are you ready? Let's do it. Starting with a warm up here, we are going to march it or jog it, whatever feels good for you. And then let's roll those shoulders. So the goal here is to get the blood flowing all through your body to release the tension from the day, from the week, from the month, from whatever it is, from five minutes ago, who knows. And to get our bodies prepped and ready to move. So dynamic warm up. Let's go one at a time. Little tap back, hip opener movement. Prep for the movements we're going to do, starting with body weight mobility. And then they are ready by the time we add that load. Take it to the front right through here. Good. Don't worry about the feet and the hands and open it up nice and wide across your body. Big stretch. Chest opener. Let's add a little shift into that side lunge right through here. We'll keep this warm up short. So of course, if you need more, get it on your own. We're gonna reach. I do have an extended warm up and extended cool down listed in the description below. You need it right through here. Walk those feet in and let's take it to one squat, hands behind the head, one hinge. So we've got our squat motion right through here. Right and hinge. Taking it low. And hinge. And we got one more and hinge. I want you to take it down in that squat. If you can get low and little shifts side to side. You can even have those hands here just to open up the hips. And then from here, extend it up if you need to be upright. If you can't get all the way down to the ground, that's okay. We just want that little stretch through the back. Right through here. Let's go ahead. If you can step it back into that high plank position. If you need to stay up top, that's okay. But from here we're going to press up and down dog back to center. You can also drop to the knees and go knees to down dog again. Feeling the stretch through the hamstrings, moving through the back. Also getting that core and back to center right here. Step one foot up right here. So if you're standing position, I just want you to come to here. If you're low, big reach up. Walk that front foot out. Drop that knee. Yes. Take that top arm. Reach under and up. Legs are already burning. Getting ready for this workout. Step it back, step it in, Walk that foot out. Reach it out again. You can keep this up top if you want. If you can get down and then reach through and up. Good. Big step up. Round it up, and let's tap and reach across. All right, so we're gonna jump right in. Here's what we got. Three circuits, three moves, two rounds. Your first round, let's take it over your head. Is your back to basics rounds. So things, you know, lunges, curls, presses, rows. You can keep it there both rounds. Or when we get to round two, we're gonna add a little power. You have options within the power, and you have options to keep it back to basics. So round one, we have a lower body, an upper body, and a core. 40 seconds of work, 20 seconds of rest. Round two, we have the power for only 30 seconds of work. And get a little extra rest there. Right. Stretch it out right here. Remember to be where you are today. If you showed up today, you are successful, go ahead and grab a heavy or medium kettlebell. We're going to start with just a side lunge. You can keep it stationary here, or you can step in and out. Join me here in three, two, one. Here we go. Side lunge, push through. Side lunge, push through. Yes, you can. And sit deep into that hip. Yes, all the way through. Again, if you. If it's better for you, keep it stationary, drive the hip to the back, and it's a hinge, right? So by that, I mean a little hinge here to here while we shift to the right, into the hip, into the left, into the hip. You can have that kettlebell in the center, or you can hand it off. Whatever feels good for you. Whatever range of motion is good for you. Last one. And breathe. All right, so now we've got our curl and our press. So one heavy to medium kettlebell in the center. Feet can be staggered. Or here we're gonna go curl press, down and down. Super simple core engage. Three, two, one. Here we go. Curl press, down and down. So chest is open and proud. A kettlebell curl is a little bit different in the sense that we have our Hands close, right? They're close in, so we don't have as much room down here. So keep those shoulders back so you can really keep it open. And then press strong up to the top without arching the back, keeping everything working. If you want a little extra burn, you can push your hands into the kettlebell, but focus on that form. Back to basics for 10 more seconds. We got three, two, and one. Good. Take it down into a plank position. If you need to keep it high or keep it on the wall or on your knees, any of those options will do. But we're coming on those elbows. Sorry, low plank. And we're just gonna hold. Hold for 40 seconds. I'm going to give you some options, but back to basics. Let's work that hold. 3, 2, 1. Bring it up. So if you are here, I want you to go through that little checklist. Our core is tight, little tuck of the pelvis. So think about pulling your hips towards your ribs without moving up or down, and bringing your ribs towards each other super tight. Tighten up those legs, tighten up those glutes, tighten up those obliques, and of course, upper body, all while you're not holding your breath. Right? Breathing through the motion on the exhale, tighten a little bit more. If you need to modify, you can take it to that tap back or that bird dog from here, just like this. Right, we have 5, 4, 3, 2, and 1. Back up onto your feet. Here's what we got, team. We are taking it to a little shuffle with our side lunge. With or without your kettlebell here to here. If that feels weird to you, you can hand it off. You can do this with no weight at all. It is up to you. Or keep it. Back to basics. Here we go. Side and up shuffle. Power is through here. I know you're holding a heavy weight, so again, you can keep it here. Power. Keep it here, power. But you only got 15 seconds. Remember, this is only 30 seconds for our power round. I'm gonna hand it off. If you feel comfortable, take it there. We got 5, 4, 3, 2, 1, and breathe. Power round is all about what feels good and stable and challenging for you. For you. If you don't feel comfortable moving that way with a weight, put the weight to the side. Keep it body weight. If you feel like you get more out of it, keeping it stable, back to basics. You go for that. Speaking of curl and press, you can keep your regular curl and press, or we're taking it clean. Press up to you. 30 seconds in three, two, one. Here we go. Up up, you're clean. You get a little hinge. Yes. Up. Up with power again. If you'd rather just keep your curl press, you're still gonna get the benefit, I promise. That is still challenging, right? Up, up. Yes. One more strong. All the way through. Three, two, one. And breathe. All right, team, so we're taking it to a plank jack. If you are modifying, you can keep it low impact just to step out right here. Or you can do a standing jack if being down on the plank is not right for you. Otherwise, we're on our elbows. We're gonna jack out, we're gonna jack up. So watch me here. On your elbows. Out with the feet. Up into a pike or step it out. Step it in. Up to you. Join me here. 30 seconds. Here we go. Jack and up. So it's really just a jack and a pike. I could have labeled that differently. Right? Out and up. You're still keeping that strong core, so everything is pulled in. I'm not letting my hips drop. Even if you're doing this from a standing position, you are still keeping that core in tight. We got 10. Make it good. Yes, you can. Lots of core here. 3, 2, 1. And breathe. Up onto your feet, team. Ha. So who remembers we did a power circuit a couple months ago as a live series, and every round has its own bonus move. Don't worry, it's a 30 second bonus, this move, but we're putting all of it or most of it together. Here's what we got. Side lunge, clean, squat and press. Side lunge, clean squat and press. Or curl and press. Whatever is good for you. Let's get it done. Here we go. 30. Side clean, squat press. Yes. We're sneaking in a squat. That's on purpose. Right? Side breathe. You don't have to shuffle with that side lunge because you're getting it right here. Or again, you can go side lunge, curl and press. Side lunge, curl and press.5 seconds. Let's get one more side lunge, clean. Breathe. Grab a sip of water, team. You got a few seconds to breathe. Guess what? In between every circuit, we are gonna put our kettlebell swing right? Because we know it, because we love it. Breathe. Let that heart rate come down. Hit training at its best. All right, so if you have never done a swing before, you have the option to just stay with a deadlift just like this, right? In fact, everybody can prep that right now. Just do a few rounds of your deadlift to get comfortable with that hinge. If you are comfortable with the swing, we're keeping it traditional kettlebell swing. Chest level to eye level, but not below, not over the head. Let it drop. Power it up. Zip up that core. Let's get 30 seconds. Nice and strong with your hinge or deadlift or with your swing, whatever you got. Feet down. Here we go. Prep it. 3, 2, 1, power. Drive it up. Yes, you can. Push those feet into the ground and power it up using the back of the body. Think of it as letting it drop. Then you power it up. Then you lock out standing. Nice and straight. Right? Almost there. Breathe. You got five, four power. Three, two, one, and relax. Pedal those feet right through here. Catch your breath. Team, we're on to circuit number two. We got two rounds. Go ahead and switch it out or keep that one close by. Medium to little heavy, whatever you got. All right, so we are taking it starting. Watch me first, while you catch your breath. We're taking it a lunge to a squat. So what we're gonna do is we're gonna go 20 seconds each side. Lunge to squat, so you're here to here. Then we'll go 20 seconds, other side, lunge to squat. If you need to modify, just tap it back and here. But if you can get low. Right, there we go. Then we're gonna take a staggered row, 20 seconds each side. When we get to the power versions of those, they'll each get their full 30 seconds, starting here. Lunge it. 3, 2, 1. 20 seconds. Lunge and squat. 20 seconds. Drop it low so your weight is going from one hand to two hands. If that works for you, and you're dropping low on both. Right? Breathe. Last one. This side. Switch your sides. Other side. Lunge and squat. Yes, you can drop it low and low. Core engage. Down and here. And breathe. Keep it moving. Drive up through that front heel. Yes. Last one. Burn. Take it out. All right, team, so we're gonna stagger it here. Hinge, you've got your row for 20 seconds. Bring that kettlebell strong up to the hip. Squeeze in the shoulder blade. Then we will switch right around for that other side. Strong each way. Heavy kettlebell. You can do it. 3, 2, 1. Power it up. And breathe. Remember this first round. In this round, your power rounds get a little longer because we split the 40 seconds in our back to basics round. Second time, we're going 30 seconds. Right, left, right. Other side. Right here. Switch it here. And breathe. If you want to take that opposite hand out, sometimes that can really help keep your back flat, which is probably the most common mistake we see on rows rounding Here, right here. Bring it up. Squeeze all the way through. 3, 2, 1. And relax. All right, down on your back. If you need to keep this standing, you're gonna hold the kettlebell here, and it is a standing bicycle. Otherwise, we got a bicycle down here. Holding the weight in the center. Watch me. Slow and controlled it. Just like that. Join me in three, two, one. Here we go. You can do this without the weight. If you're holding the weight, you're pushing in, you're tucking that chin, right? Watch me. My elbows are touching down to the ground. As one elbow touches the knee, the other one goes down. Then I use my core to bring it center. You can also do this with your head down if you need a little break or keep those feet a little higher. You do you. You've heard me say it a bunch of times, right? Do what is best for you and where you are today. 5, 4, 3, 2, 1. Up onto your feet, team. All right, let's get it done. Here's what we got. We got 30 seconds. Holding your kettlebell. You're gonna lunge it. You're gonna power squat. Lunge. Power squat. If you are not comfortable doing that little jump with the kettlebell, take it. Body weight. 30 seconds, one side. Here we go. Lunge. And up. Lunge. You can also drop it here. And up. Same side. Lunge. And up. Or lunge. Jump with the kettlebell. Another option, of course, is just power up on those toes. You got it? Yes. And up. Breathe with or without your weight. 3, 2, 1. More. Good one. Yes. Catch your breath. Let's get it. Other side. Give you a 15 second breather. So remember, you're gonna lunge it down. Set it here. With or without your weight, little jump. Jump or power up, whatever is good for you. Starting in 3, 2, 1. Lunge. With or without the weight. Lunge. You can also drop it here. Yes. And breathe. And up. You got this. I know it's a burner for those legs and that heart rate, but stay with me. Breathe. Get low on both, especially as you start to feel that fatigue. Really work on that range of motion. Yes. Last one. Right, team. All right, here's what we got. Catch your breath. Give you a little longer to breathe again. Right side, left side. We're gonna stagger it here. You've got one row, one. High pull. Yes. We're sneaking in a little hinge row. Step in. High pull. Looks like this. I want to make sure that you can see this before we do it. Here we go. So a little kickstand. Hinge, high, pull. Let it drop. Row, high pull. If that is not right for you, you just keep the row. All right, we got 30 seconds, right? 30 seconds left. Let's get it done. Staggered core. Three, two, one. Hinge, row, high, pull. Drop it down. Hinge, row. Another option is you can catch that high pull at the top if you want a little more stability. And up. It's a kickstand hinge. It's not a lunge. I know. Your body just did those lunges. It's like, wait, what again? Power up. Or just let it drop. Go with the flow of that high pull. Down, high pull. Three, two, one. Relax. Catch your breath. Switch it to that other side. So again, you've got the hinge and row. Step and high pull. You can just let it drop or catch it. Core engage the whole time. 3, 2, 1. 30 seconds, power. Again. If this is not right for you, you just keep the row. 30 seconds. You're still gonna get a lot out of that hinge. And row, Right, Hinge, power up. Yes. Or stop it here. Whatever you got. Team, five seconds to go. Can you get two more? Last one. Let's finish right here. And up. Yes. Catch your breath. Shake out those arms. All right, team, bring it on down. Right here with me. Here's what we got. We're gonna do our bicycle. Four, three, two, one. Roll it over. Side plank, back to center. I'm gonna do this without the weight. It's totally up to you because you. You have to move that weight side to side. 4, 3, 2, 1. Ready? Here we go. Bicycle. 4, 3, 2, one, power. Bring it up right. 4, 3, 2, One. Roll. Power. Bring it up slowly. Down. Controlled. Even though we got some power, especially as we roll. Yes. Core. 4, 3. You can also do this standing. Just keep that standing. Bicycle, here we go. Last one. Finish it out. Yes. That's your time, but get it done. And breathe. All right, team, did you forget that we had a bonus move? I almost did. All right, shake it out. Here's what we got. 30 seconds each side for a bonus move. This middle circuit is the longest. Here is what we got. We're doing full lunge. Full lunge, high pull. Lunge and row. Full lunge, high pull. That's all we got. So it looks very similar to what we did in that last round of rows, except this time, we are getting low in that lunge. Power out of it. If that's too much, take the high pull out. 30 seconds, right? 30 seconds left. 3, 2, 2, 1. Take your time. Lunge. Row, Push up out of it. High pull, Lunge, row, push. And high pull. Use that opposite hand. Catch it so you have more control. I know I do. That way. And power. Yes, you can. Flat back, get low. Drop that back knee. That's the difference is we're really getting low in the lunge, not just the hinge. Three, two. Finish strong. Right here. And up. Oh, man. We're gonna be glad to be done with this circuit, right? Let's get same thing, other side. All right, catch your breath. 30 seconds. Get it done. You can do it. Hit pause if you need a little extra. I'm actually going to give you a few more seconds because I know I'm feeling that heart rate. All right, don't forget, it's not just your hinge here. It's an actual lunge. Strong row, power up. Use this leg to get that power. 3, 2, 1. Lunge, row, high, pull. Lunge, row, high, pull again. This high pull is a challenging power move. So that doesn't feel right for you. Just take it out. You're still going to get a lot of power, a lot of legs and glutes. Yes. Breathe. Five seconds. Can we get two more? Last one. Burn. Breathe. Water. Yes. Oh, man, you guys, I'm feeling it. I hope you are, too. All right, breathe. We're gonna take it one more swing. We'll see how time goes. Maybe two more. All right, so let's take it to that swing. I want you to really focus on your power. Even if you are just doing that hinge, if you're just doing that, I still want you to focus on the power. Your deadlift. Power up. Not arching your back. Not coming up without control, but coming up, connecting. And that power, if you got your swing, Same thing. Power, Lock it out, let it drop. Power. Lock it out, let it drop. Catch your breath. Get it done. In three, roll those shoulders back into 30 seconds. Here we go. Three, two. Think about pushing your feet into the floor. The floor. Think about locking the glutes and the hamstrings, knees and hips in place. And your core. Think about squeezing those armpits so you're not lifting with your arms at all. Really think about those armpits glued to the side to activate your lats. And also to keep those arms from doing the work. Power. Lock it out, let it drop. Core is working hard. We got three, two, one, and relax. Pedal those feet. Catch your breath, team. All right, one more sip of water if you got it. Last round is not as long, I promise. Let's get it done. All right, team, so let's move this guy out of the way. We're gonna start with a plie squat. We will keep it low. I'm going to give you the option to move in for those inner thighs. It's totally up to you. When we add the power, we'll add the power, and we'll really add that in. All right, but you can add that in the beginning. Then we've got our halo into our tricep. You may want to go a little lighter on that. It's up to you. Halo, half, halo and triceps. Back of the arms, and then we're gonna go windmill half and half. You can go higher, low. When you add the power, we'll all keep it low. Grab that kettlebell. Wait in the center. 40 seconds. Back to basics. Plie. Here we go. Drop it low. Squeeze it up. You can probably go pretty heavy with this one. Ah, these are strong. I know they're tired, but you're here. You are strong, and we're getting it done. See if you can actually touch the kettlebell to the ground. If you can't, no big deal. But that gives you something to aim for. Core, right? As if you're doing that. Take those feet nice and wide. Feet can be turned up. They don't have to be all the way here. If you want to add. I still want you to touch. Squeeze those heels in. Right? Dig it here and here. Five inner thighs and glutes. Three, two, one, and breathe. All right. Something a little lighter if you want it. You're going around your head, which is core, and then triceps. If for some reason your hands are sweaty, this isn't feeling good, you can just keep a regular press. But if you can. Here, triceps up. Take them back around. Core and triceps. 3, 2, 1. Around your head, behind your head. Extend it up, back around, then reverse here. Elbows in. My arms. Are feeling tired here. So again, listen to your body. If you're feeling too tired to feel like you have good control moving that kettlebell around your head, then I don't want you to do it. Safety is always first, right? You can always just do a press up and down. You'll stick up those shoulders and tries. I promise that core is still working here. Bring it up. Last one. Reverse your directions. Three, two, one. All right, team, so we got our windmill. We're gonna take it high or low. It is up to you. We got 20 seconds this side, 20 seconds the other side. I'm gonna keep it high for this one. Because we are all taking it low on our second round with power. Bring it up. 20 seconds. 3, 2, 1. But that's a lot to be holding that weight over your head. Again, safety first. So you can keep it low in that bottom hand. That works, too. And it's only 20 seconds. We're going to keep it low, or keep it low in reps, rather. One more. Breathe. Switch it up right here. You got time. 20 seconds, starting now. And breathe. This is it, team. After this, we got our power round. We got our bonus move. That is all. Remember, Those are all 30 seconds. This is your long round. Slow and controlled, especially because you're tired. Three, two, one. And relax. I can feel myself getting fatigued and needing to refocus. So always keep that in your brain when you need it. Refocus. All right, team, here's what we got. Heavy kettlebell, I want you to drop it down. Bring it up. Slide and slide. Drop it down. Power it up with no weight or with weight. If you're feeling spicy or up on the toes, then click those heels together in three, two. Power. 30 seconds. Down power. Slide it in. Stay low, stay low. Down power, stay low if you're feeling spicy. Power. Yes, I know that's a lot, so only if that is right for you. Keep that chest open. Yes. Slide it in, slide it in. I'm going for it. One more time. Yes. Three, two, two. Finish it out. And breathe. Right, here's what we got, Team Halo. And let's go. Double tricep here. Double, double around. That's all we're doing to add power, so it's up to you. Zip up that core. Catch your breath. Two triceps instead of one. Let's get it done. In three, two, one. Here, double tricep. And then take it around. I know it's a little different, but your power is here. Power. Power control. Who says power has to be fast or jumping? Not me. Power is speed and strength together. And we can get it right here. Strength and speed. Power, Power. Last one. Relax. All right, team, this is it. What do we got? All right, so watch me. 20 seconds each side. Low windmill, power it up. Low windmill, power it up. I lied. Let's go. 30 each side. Let's get it done. Three, two, one. Down and up. Take it down and up. Power is at the top. If you'd rather take it down. Power. No weight. If you're feeling spicy, you can have the weight up top, but I don't want you to lose that form. So keep it low if you can Keep it moving. We got five, four, three, two, one. Catch your breath. Switch to that other side. All right, zip up that core. Arm up. Get ready. Take it down. Power it up right here, with or without your weight. Weight low, weight high. Up to you in three, two, one. Windmill side knee for power. Windmill side knee. But still controlled. Yes, you can. Can. Hand up, down, hand up. Here we go. Yes. Five seconds, four, three, two, and one. All right, team, give yourself just. Just a second. Here's what we got. One Last bonus move. 30 seconds. Putting it all together. So plie press, triceps, side knee, side knee. Looks like this. Hold it right here. Plie press. Tries side knee, side knee. If you want to add a little, you can add a clean to it. Start here. Plie press. Tries side, side, knee, side knee. If you want to take something away, take the triceps away. Just get the press. Side knee. Let's get it done. 30 seconds. Final bonus move. Three, two. You got this. Stay with me. 30. Here we go. Triceps low to high, and then power. Power if you want. Drop it low, clean, side and side low, clean up. Don't forget about the triceps. And again, controlled. Yes. Five, four, three. Let's get one more. Two, and one. That's your time, but finish it out. And breathe. Yes, you can. You can. Yes, you did. You know what I'm thinking? Let's end it on a swing. Because you can do it. You can do that deadlift. You can do that swing. Then we are cooling it down. Short, little cool down. I'm gonna get you out of here. But you got it in you. I know that you do. You showed up today for a reason. Let's finish strong. Hinge it if you want in that deadlift or swing it. Let's get it done. Three, two, last one. Here we go. Swing it. Drive it up. What do you have in this last round? Dig deep. Because you are here. You are strong. You are capable. You showed up. Let's make the most of it. Power. If the most of it is a deadlift at your own pace, that is fine. If the most of it is this swing, let's finish it out. Push those feet into the floor. Power it up, lock it out, let it drop for three, two, one. Swing. And relax. Pedal those feet. This is one of those workouts that when I get to the editing, I'm just gonna hear myself breathing heavy the entire time, right? So whatever feels comfortable for you. Here it's hands on the kettlebell. Drive the hips back. Press those shoulders down. If you'd rather have it on a couch or a chair or the wall, but feel that stretch in the back and then come up halfway. Cat. Cow. Oh, right. I'm feeling it in that low back. That's why we need it all the way through, y'. All. That was not easy. But. But you did it. Bring it up slowly. Little taps. Ha. Be proud of yourself. Please know that I am so proud of you. But be proud of yourself. Even if you did some things differently, even if things felt a little tougher than maybe they normally do, I know they did for me. No matter what, you're here, that is success. All right, you know my rules. Keep moving, stay safe, all of it. I don't care if it's hard. You know what I'm gonna say? It's hard because you're working hard. It's not hard because you can't do it. It's hard because you did do it. Remember that. That is what it is about showing up, being consistent, showing up for yourself and the people you love day after day after day. And knowing that's gonna look different every day. Right? Bring it back here. Be sure to get some more stretching on your own. We're going to keep it kind of short to get you out of here again. Little hamstring stretch here to the back. Reach it here. And of course, check out all the links in the description below. Make sure that you are on my email list so you get your free weekly and monthly workout calendars with links. So you always know what is coming up. And if you want to take it to the next level, please join us in the Body Fit athletic club. We got so many things coming up that are fun. You get direct access to me, to Vivian, our Body Fit dietitian. Fingertips to the back. We have live events, Q and A's. That is where we are there to help you on your personal journey. We have challenges, we have bonus burns. So many fun things. Join us there and you also get a supportive community of body fitters from around the world. If you have any questions, let me know. Please let me know in the comments what you thought about this workout. And of course, don't forget to like this video and subscribe. Get some more stretching on your own. Make sure you get water. Thank your body for showing up for you today. I'm thanking you for showing up to move with me. Let's get one big deep breath in and out. You did it. That was your kettle bell power circuit workout. Great job, everybody.