Amy Schemper leads a 10-minute kettlebell workout: 6 minutes of goblet squats, cleans, and kickstand deadlifts, then 4 minutes of stretching. She includes regressions and breathing cues for each move.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kettlebell strength and stretch. 10 minute quick hit. So since this is just a 10 minute workout, we are not going to do a formal warm up, but I encourage you to go ahead and start moving your body. You can start marching and rolling those shoulders like me. Whatever you need to do to get your body ready for this workout. Maybe you're doing this after a longer workout. Maybe this is your workout for the day. You're just trying to get something in quick. Either way, just start. Mo is what we've got, team. We're gonna take it with six minutes of strength work because we're going quickly through six minutes and we're going to do a lot of compound movements. Of course, you're going to get cardio in that as well. Your heart rate is going to get up and then we got four minutes of stretch. So let's hit it hard for six, then we'll cool it down for four. Go ahead and grab a heavy to medium kettlebell. We're going to start with that goblet squat. We'll add on as we go. Zip up that core. Here we go. Sit low and drive it up. Take it down and drive it up. So you're sitting low into the squat. That's not right for you. You can keep that kettlebell low and drive it up. So we got six minutes. Again, your heart rate's gonna get up either way, so please don't feel like you have to move quickly because we're gonna get it done. Let's add a curl at the bottom and a curl at the top. Right through here. Sit low, Curl up. Take it down. Bring it up. Yes. Down. We got four more like this. Four. Curl low, bring it up. Curl high. Three up. Yes. Two. One more. Hold it here. We're gonna drop it low. We're gonna go side lunge. Bring it up. Side lunge. Bring it up. So you're shifting your weight side to side. If you need to keep it stationary or you need a little break from holding the weights, that's okay. Remember, we're only getting six minutes and one and a half already done. Right? If you want, we're gonna add a little clean side lunge. Your clean is a little tossed to yourself, right? If you're not com with that, you can just go low. You can keep it with the curl right here. And up. Take it down, power it up. Shift your weight into that side lunge. Yes, you can breathe. We got three, two, one. Catch your breath. Yes. Breathe. Bring it down into a plank. I want that kettlebell out in front. You're gonna come onto those elbows. You can be knees. If we're just gonna do a little reach and reach. So find that good core position. Catch your breath. Here we go. We got core, we got reach. If that's not right for you, you can just hold. Or you can hold from the knees or quadruped up to you. A little tap, little tap, reach, reach. Four more from here. Four, three, two, and then I want you to hold it here. Those knees down. Bring it up. Only eight. But think about the movement coming from the core. Yes, you can. Right here, we got four. Three. Yes. Two and one. Bring it up. Three minutes down, three to go. Let's take it into that staggered position. Wait on the outside. We're going to take it to a kickstand. Deadlift. We're gonna hinge right here. Take it down and bring it up. Start slow. It's a hinge. So soft, bend in both knees. But remember, you're driving those hips to the back. Push up through that front heel. Four more like this. Just your weight. Get a feel for it. 3. Let's add a row right here. It's gonna look like this. Kickstand. And row. So you're gonna hinge, row, bring it up, turn it up. Hinge, row, and up. Hinge all the way up. Yes, team. Two more right here with that hinge. Last one. Then I want you to step it back into that lunge. And we're gonna lunge it down. Down. Only four. Then guess what? We're adding that row with it if you want. If your legs need a break, just do the row. But watch me. We're gonna go down. Power it up. So stay hinged, but drop the back knee in a lunge as you bring the row up. Yes, you can. We got four. I know. Three, two. Full body. One right here. Yes, team. Shake it out. We got other side. Let's take it right here. We got kickstand. Just your hinge. Take it down, bring it up, zip it up. Hinge. So remember. I know we just did a lunge. Remember, this is your kickstand, so that leg is exactly like it sounds. Kickstand, four and up. Zip it up here. Three, two. Let's add the row. Here we go. Kickstand, row, and up. Yes, team. And up. Core is engaged. Here we go. And up. Two more right here. Last one in to that lunge. Step it back. Take it down for four. Take it down. Let's finish it Out. Here we go. Lunge and row for eight. Seven, six. Yes, you can. Five, four, three, two, one. Squat it down. Down and push. Little push. Toes out. Yes, you can. Breathe. Ha. There's our time. 4. Let's get it done. 3, 2, 1. And relax. All right, team, so if you want, you can add a little swing after this, but we're gonna go ahead and go right into our stretch because I promised you four minutes, right? Here we go. Switch it out right here, side to side. So we got a lot of upper body pull, upper body push right there at the end. We got a lot of lower body, right? We got some core. Now let's get a nice, good stretch. All right? So I want you to come down. If this feels okay for you, I want you to lean into it right here so we can get that hip flexor. If that is not right for you, you can take it standing or hand on the wall. But if you can lean in, walk that front foot out, you want reach it up, right? And you can even reach through and up. You can push up out of it. So that world's greatest stretch, right? But really focus on the stretch part of it, right? And one more. Then I want you to sit back into that hamstring. So if you can be here, if this is better standing, take it there, hamstring. Breathe into that. Pull the toe towards you. Yes. Little side to side to feel that. Take it. Same thing. Other side. So other foot forward. Lean it here, here. If you want, reach it up. Walk that foot out a bit. And then again you can reach under and up. You can even add that little leg lift right here. Breathe. If you do add a swing at the end, just make sure you get a little back in the hamstring stretch again. I fully had planned to do one, guys, but those kickstands and lunges took longer than I thought. And bring it up right here. Sit back hamstring. So again, I know that's a little weird. So if it's better for you to be here, take it here, take it down, breathing in to that. And then very carefully come into that child's pose. Reach back, sit back into those hips, Reach those fingertips forward. Take one arm under, and then other side. Right through here. Yes. So let's take it into that 90. 90. We got just over a minute to go. So stretching through here, you can keep it here. We should do a few little mobility side to side. If that feels okay for you, just to open it up right through here. And then let's take it right here. Lean into this. If that doesn't feel right for you, you stay in that 90, 90 if you can. We're gonna take it into a little pigeon. Even it slow, lean and then very carefully. Same thing. Other side, of course. Remember, we want to get more stretching throughout our day, throughout our week. It's not just about the stretching at the end of the workout. I made these quick hits. I have a dumbbell one too. But for you to be able to just get something in quick, full body and then really get it done and also have a stretch with it because I know sometimes sit, however is comfortable for you. Reach those arms over. Pull gently. I know a lot of times that's what's missing in our workouts is feeling a longer stretch. Again, it's not so much about how much we're getting at the end of the workout. It's about the cumulative effect of stretching. But always feels good at the end of the workout, right? Reach those hands back. Let your head drop side to side. Thank you so much for being here. Let me know in the comments if you want to see more of these of that quick five or six minutes of work and then a good stretch. Also, check out all of my other 10 minute quick hits. Don't forget to subscribe and like this video. Leave me a comment one bit. Deep breath in and out. You did it. That was your kettlebell strength and stretch. 10 minute quick hit. Great job, everybody.
