No Repeat Kettlebell Pyramid Workout - Full Body Workout | No Repeat

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat kettlebell pyramid workout. In this workout we're going to be using a kettlebell. If you don't have a kettlebell, you can sub in a dumbbell or just keep it body weight to work our entire body. We're going to do this in a pyramid format. So going up and down in time but with no repeat of course, I'm going to give you lots of options to work to your fitness level. Are you ready? Let' just by getting our bodies warm, march. Pump those arms. We're going to get the blood flowing. We're going to get your body's core temperature up. We'll get some mobility and work in some of those movement patterns to get your body prepped to add the weight and then we will jump right in. We're going to keep it pretty short with this warm up and with the cool down. So of course if you need more of a warm up or cool down, please get it on your own. I do have some videos just for that, but we're going to get a few minutes of each. Again, our main goal is to get our body's temperature up. That's how we work best. I'm going to be working with a couple sets of kettle bells today. I have my heaviest, my 35, 26, 17, I think in terms of pounds. Let's reach across, stretch it here through those arms. They're in kilograms so I'd have to look. But you use whatever you have available to you. Certainly there are going to be some times that I'm going to guide you to go a little heavier and sometimes that you can go a little lighter again. If you don't have kettle bells you can sub dumbbells it body weight. Let's take it right here a little half squat. You don't have to get low. Roll the hip half squat, Roll the hip right through here and up. Now we're working in pyramids today. We're gonna have three quick circuits where we go up and back down in time. Let's shift our weight side to side, reach down and up. So we're going to start with a 30 second interval, go up with a 40, a 50, a 60 and then come back down. Now it is no repeat, take it flat back down and then around it up. No repeat. But we will have some right side, left side. So as we come back down, you may hit up the left side of whatever we did as we came up. Still no repeat. So I'll Remind you, don't come at me. Hold it here. Roll those shoulders. Saying we're repeating, because it's just getting that other side, so I think you'll like it. We're going all the way up to 60 seconds. Let's take those hands behind the head, Just do a hinge. Drive the hips to the back. Stand up straight. 60 seconds. It's gonna feel long, but then, remember, we go right back down. And the way we're grouping this, maybe you caught last week's dumbbell. No. Repeat pyramid, second here. Hands on top of the legs or on the ground. And pedal those feet so you're really stretching through the hamstrings. We're gonna take it a lower body circuit, an upper body, and then into a core. All right, go ahead and walk those hands out if that's right for you. Otherwise, just drop to the knees. But if you can, walk out to the high plank and back to get the core fired up. And then if you're able, let's get one big stretch here. You can drop that knee down. That's not right for you. Just hang out on all fours. Big reach up, and you can come down and reach up right here, just like that. And then we're going to switch that. So you can either step back to the plank or you can step back, put the knees down again. If you need to just hang out here, you can. If you can get that leg here, you can either just hold the stretch or reach through, through and bring it up. So starting with that lower body. So get the. The hard stuff with the high heart rate out of the way. Go ahead, if you can, one more time, back to that high plank, core fired up, Walk those hands back, whatever you need to do to come all the way up slowly. So lots of heart rate in the beginning. Then we'll isolate that upper body, get those arms burning, finish with some core, then finish it out. Let's take those knees up. Cross it right here. All right. Of course, I will give you options. I will remind you to be where you are today. This is your workout. So you do you. You don't have to do the same thing as me or anybody else. I just want you moving in a way that is challenging for you but also feels manageable for you. All right? Challenging, but manageable. All right, go ahead, grab a heavy kettlebell. Now, first, pyramid is going to be going up with lower body and then back down. So you probably can have your heaviest kettlebells close by. Get that one. The first thing we're starting with is a goblet squat. You can hold it here if you can, or keep it low. We're just sitting low for 30 seconds. Here we go. Drop it down. Drive it up now. No need to rush on any of this. The pyramid format, because we'll have limited rest, is going to keep your heart pumping, all right? So you don't need to rush. Sit low like you're sitting in a chair. If that's not right for you, you can, of course, keep it a little higher. 10 seconds, right here. Last one. Set that weight down. Next, we're taking it to one side, so it's my right, your left. Just remember which one it is. We're gonna do a side lunge crossing with that weight. We're gonna hold for a count, then press out of it. Side lunge and hold, then press out of it. All right, so right leg is stepping out. Or if you want to just mirror me, it's your left. But again, remember which one? Side and hold. Step out of it. Press out of that hip and that glute. I like to cross my weight towards that foot. Make sure you can do that without letting your back drop, right, or your shoulders drop. Keep that chest open. If it feels better for you to have two hands on the kettlebell or the dumbbells, that is fine too. But I want you to really shift your weight into the side. So we're really getting hip, glute, outer thigh, breathe. Here we go. Up. Last one. And relax. All right, now we're at the top with the 50 seconds. So I'm gonna stay with that right leg. So I step into the right. Now I'm going to take that right leg forward. We're gonna take this with a lunge and a little handoff. So as I drop it down, I'm going to hand off my weight and come up. All right? If you want to step into and out of it, you can. Or just keep it stationary. That works, too. You may find you want a little bit of both. I'm going to keep it a stationary lunge for 50 seconds. Lots of core here. Here we go. Lunge. Hand it off. Bring it up. Hand it off, bring it up. I like to take this other arm out to the side because that helps me stay stable. Because as we hand off that weight, you're gonna find you're gonna feel that core. Right? Right. Here we go. Hand up. We're just over halfway there. Again, if you want, you can step into it. Maybe that feels better for you to keep your balance right here. 10 seconds. Maybe I do like that better. You do? You Two, one, set it down. All right, team, if you can, same leg is forward. I'm gonna switch gears to my heaviest one. You do you. Here's what we've got. Watch me from the front. Curtsy, lunge. So same leg forward and then kickstand deadlift. Looks like this. You're crossing it over into the curtsy. You don't have to get super low. You can tap it, and then you're hinging. Drive it up all with that right leg forward. Then we take it back down. All right? So catch your breath. Top of that pyramid. I know we're feeling it, but don't worry. That other leg is gonna get its turns tuned soon. Two, three, two. Curtsy. Kickstand stand. Bring it here. Hinge. Now, one of the harder things about working with the kettle bell, especially if you're going with a heavy, is having to hold with one hand. So again, if it feels better for you to take it with two hands, stand up straight out of both curtsy. If you need two hands to hold it, that works too. You don't have to get super low in that curtsy. You always have the option. Just do a little tap back to keep that front leg doing the work. Yes. Remember, this is your lower body pyramid, so we'll get that upper body working soon. Decided to do it this way so we really feel that progressive overload that we talk about. Our muscles not only get that strength, but they also get that endurance. Last one, and relax. All right, top of the pyramid. Let's take it to that other side. Guess what? We're doing that exact same thing, but it's not a repeat because we're going other legs. So if you were here, you're here. Curtsy and deadlift. I'm going to give you a little bit longer to breathe. Then we're gonna take it with that little lunge hand off. Then we'll do that little side lunge hold. Then we'll take it back. We'll end with a different squat. Let's do it. Three, two, one. Here we go. Curtsy and deadlift. Right here. Drop it low on both. Drive the hips to the back. So remember, make them different. Dropping the back knee. Drive up out of it and then drive the hips back. And here, breathe if you need to, because we got 60 seconds. I know it's long. If you need two hands on that weight, you got the heavy one. But take your time. All of these, these last two especially, are gonna play with your balance. That is where Our core kicks in. So instead of pulling, we're gonna stay right here in the center and use those legs. Hinge and up. Yes, you can. 5, 4, 3, 2, and 1. Set it to the side. Team. Catch your breath. We got that lunge hand off. So same leg forward. Remember, you can step into it. You can keep it stationary. I'm going to start stationary, but I might take it to a moving. You've got 50 seconds on this one. Here we go. Take it down and up. Use this arm if it's helpful. If you just feel too shaky, too off balance, just do a regular lunge. That's okay, too. And here. And again, if you want, you can step into and out of it on my right side. That felt a little more stable on my left side. I feel like it's putting me a little more balanced. You do you. 10 seconds. This is why we put lower body first so we can get it over with. 3, 2, 1, breathe. Rest your hands. Ha. I know. Team, 40 seconds here. Side lunge. Hold. Step out of it. All right, if you need two hands or if you need to take it to body weight, that works too. Then we got 30 seconds. We'll take it to. To a PAA squat instead of a regular goblet. 40 seconds. Let's do it. Hold. Drive out of it. Step and hold. Shift the weight. Drive out of it. Yes, you can. I know. I feel it too. And up. Breathe. 10 seconds. Yes. One more and relax. All right, guys, the very first 30 seconds, we did a goblet squat. Now we're going to take it back. PAA out. We're gonna drop it down. Little heel raise at the bottom. Drive it up. Let's make it different for 30. Close out this pyramid. 3, 2, 1. Paa. Heels. If you don't feel steady lifting those heels, you can do one at a time. One and then the other. Drive it up or together. 15 seconds. Yes. Legs. I know. And up. One more and relax. Oh, man. You guys feeling that heart rate? I don't know about you. All right, so that was the end of that pyramid. However. However, what we are going to put in between these pyramids and we're going to make them different so they don't repeat. So they. Yes, they don't repeat is we're going to do some swings. So let's start off with our regular deadlift. Go heavy if you can. Regular deadlift for 40 seconds, then we'll rest. Then 30 second swing. After that, we're going upper and core. All right, so grab your heavy kettlebell I know those legs are tired, but let's finish it out strong. We got 40 seconds in to start. Hinge, Stand up straight. If you need a break from the weights on this one, just get the movement pattern. Then you can add it back in for your swing. 40 seconds. Regular deadlift. Here we go. Stand up straight. Hinge it back. I actually really love. It's nice with dumbbells to keep them really close to the front of your legs, but I love doing a regular deadlift with a kettle bell because you can bring it right in the center of those feet, which is exactly where we want to be. Right. We don't want to be out here and get into that low back. We want to keep it close to the front. We want to drive those hips to the back. Take it down, drive it up. Yes. Feel that nice, good stretch. We're gonna swing it. We're gonna get water legs. Get a breather. Last one and up. All right, team, shake those out. This is it. I know. Lower body is feeling it. You can keep that deadlift if you want to repeat. You can do a swing with no weight or some weight. Dumbbell or kettlebell. Drive it up, let it drop. 30 seconds. We're bringing the power with this, so get that heart rate up. Use the back of the legs, the glutes, the hamstrings, the back, the core. Arms are along for the ride. Let's finish it out. Three, two. Prep it. Power. Let it drop, lock it out, let it drop. So you power it up. Lock it out at the top, then let it drop. Upper body's gonna follow, but you're not lifting with your arms. Use your breath. Connect with the core, pelvic floor, glutes, hamstrings, back. Five seconds. Four, three, two, one. Swing and relax. Oh, man. Pedal those feet. Stretch your back. I know, guys. That was a lot for that lower body. Grab some water. Feels like that's half of our workout, and it might be now we got that upper, upper, and some core. All right, team. So likely I'll be using more of my medium and my lighter. 17.6 pounds, 8 kilograms. 12 kilograms. So 8 and 12 in your kilograms. Here's what we got, team. We're going to start with a press on the way up. Our 30 seconds. Is that 45 degrees pressing out as we go back down that 30 seconds, we're going to add a little clean and the heartbeat press. Right. Then we got overhead tricep that. We're going to mix up our arms. Then we're taking it to A slinger curl and a row. So let's start here. We got 30 seconds to start. You can stagger. You're pressing out at 45 degree, so we get chest, shoulders, and a lot of core core to stabilize. Bring it at your chest. If you have two dumbbells, you can do the same thing. Let's do it. 30 seconds. And here. And squeeze. Push out at the angle. And then as you come in, you're also pulling those elbows by your sides. It's not here. Yeah, that'll be at the end. 45. But it's not here. Right? Feel the difference. Push and pull. Squeeze those shoulder blades. 3, 2, 1. You set yours down. Watch me here. We're going overhead triceps, so you may want to go one dumbbell if that's better for you. But we're just going straight up and down. It's 40 seconds. I want you to take your time. I want you to think about coming all the way down, all the way up. Here we go. I told you, your legs get a break watching the core here. So I want my elbows in. I want my weight to go behind the head. If you don't feel comfortable with that, you can always do a kickback or just a straight up press up to you. And then if you feel like your ribs are flaring or that those hips are coming forward again, stagger your feet. It's going to help you keep your rib cage stacked over those hips. Yes. Burn more, burn. Little less heart rate on this one. Well, actually, I'm feeling it. I don't know about you. Three, two, one. All right, team, now let's do a little right side, left side. So your slinger curl, which is a move I love. You're slinging it, you're catching it. That's where the core comes in. You can pick up your feet or you can twist. Just whatever feels better for your knee. Heavy kettlebell on the side. All the way to one side. 50 seconds. Catch. Bring it down. Sling and catch. I actually think I could go with my heavier. The nice thing, this is a power move, just like a swing. So I'm going to switch gears to this one. You can probably go a little heavier. Catch it. Feel as you catch that core. Kicks in both arms. If you need a little help, just take this arm here underneath the kettle bell, and take it here. Maybe you have a heavier kettle bell. And here, get that power catch with your core. Biceps, arms. Ten seconds. Three, two, one. I love it. Catch your breath. We're only gonna get 10 seconds to breathe. And we're gonna stay on that same side. This time, we're going in and out row. So we're gonna row up, turn your palm to the back, row out. We got 60 seconds here. Then we get it all on the other side. So row, turn it out, row. That's too much for you. You just keep it on the inside. Flat back down. Here we go. Take it out wide. Remember, it's 60 seconds. It's gonna feel long, but I know you're gonna be done with it once you're done with it. That's feeling a little bit too much for my shoulder, so I'm gonna flip my grip and row out this way. Always an option. You can flip it palm forward or palm to the back. Nice flat back. Still pulling up with that strong back. I know 60 seconds feels long. If you need to relax your back, come back into it. Up and up. Yes. Keep that chest low. Even though it's tempting as we get tired to want to come up with it, Pull with those strong back muscles. Squeeze. 5, 4, 3, 2, 1. Ho. Shake that out. All right, Everybody take it right here. All right? Because I know I'm feeling it too. We're going other side. Now. Two options. Regular row, palm to the back, wide row here. Or if that feels too heavy, as it started to for me here, flip the grip here. All right, 60 seconds, then we'll take it back down with biceps, with triceps and our press. Let's get it done. Here we go. Then flip it. Core engaged. If you need to take this arm out, that can be helpful. And again. I know 60 seconds is a long time in this hinged position, so if you need a break for your back or you need to slow it down, maybe drop it to the floor and go here. That works too. Or take a break, stretch your back out of that hinge, Come right back into it. Okay. If you got something lighter, you might not need that. Right here. Yes, team. I know. 10 seconds. 3, 2, 1. Oh. Shake it out again. Never do we feel when we're going heavy than when we get those longer intervals. Like 60 seconds, right? And because we're doing all upper body, not rotating right, it's tricky slinger curl. Catch it, twist it, try to go a little heavier. In 3, 2, 1. 50 seconds. My goodness. This left one may not appreciate this heavy. We'll see on the way up. The slinger curl was the first time I was using my 26. Right? But on the way down, that side is already tired. Breathe. Catch it here. Here. Remember, if you need to keep this hand underneath. You can still get the sling and the turn. You just get a little extra help with this right here. So close. And if your hands are sweating like mine and you need to wipe them off for that kettle bell, go for it. I know you guys can relate. Three, two, one. Relax. All right, team, so here's what is different about this triceps. Instead of going straight up, we're gonna go out and in, up and down, out, in, up and down. It's different. It's not a Repeat. We got 40 seconds. Here we go. Up out or down out, in and up, down, out, in. Really think about that mobility when you open up the shoulders. Now, if you don't feel comfortable with that, just keep regular. But when you open up the shoulders, we all get pretty tight from here, and it's hard, especially holding a weight. But really think opening the chest. Squeeze in with those tries. Ten seconds. One more. Oh, burn in those tries. This is it, team. Here is what we've got. Instead of that 45 degree press, we're gonna do a heartbeat press. You can either just go here to here, or if you want, you can add a clean, clean push press. Clean push press. You got 30 seconds. Adding a little bit of power. You can do it. This is it for upper body. 3, 2, heartbeat press. With or without the clean. As you push away from your body, I want you to really think, what is my core doing? Right? It's keeping you. You upright up. Yes. Why does this 30 seconds feel so much longer? Three, two, one. Oh, man. Take those arms, stretch them out. Thumbs to the back, Right? Are we feeling it all the way through? There's a. A reason I wanted this all to be standing right, so that way we could really make that upper body work. We got more on the mat coming. Before we do that, we're gonna head up one more swing. If you want, you can do an alternating swing, a handoff swing, totally up to you. Go heavy if you can. If the deadlift is a better option for you, just keep it here. If you can, swing with me for 30, and then we go to the mat. Get set. 3, 2, 1. Start with your regular swing, and then if you feel comfortable with it, hand it off. If you've never done that before and that doesn't feel safe for you, keep your regular swing and just pretend like it's not a repeat. But if you can, take it up. Yes. Three, two, one. Swing and relax. All right, team, I know we're getting close to the end. We're gonna get A little core. This interval is going to be shorter. Grab your water. We're not going that full pyramid. We're not going up to 60 seconds, and we're going to take it up and down a little quicker because we have more variety in moves. Meet me on the mat. If you need to do these standing, you can do them standing. You'll twist from here, you'll do legs from here. And instead of that rotation, you can just open out wide here. If you can medium to light kettlebell or no kettlebell, it is up to you. You can. Here's what we got. We're starting with 30 seconds of our little seated twist. I want you to actually tap the weight down. If that's not right for you, sit up nice and tall or take it standing. Here we go. Yes. We're gonna get this done. I like to actually take it, touch it down, hand up. So, yes, if it feels better for you to have a smaller range of motion, you can. But if you can, I actually want you to touch the ground and use your core. We're not just twisting. Bring it up here. 3, 2, 1. Relax. Stretch that out. All right, team, watch me here. One side is going to hold the kettlebell. If that is not right for you, then you just keep it here. We're to going to lower that opposite leg down here to here. If that's not right, you can just do the legs or you can just do holding up with the arms. We've got 40 seconds. Right arm holding it, left leg going down, or whichever is best for you. Here we go. Now, things I want you to think about. All right? Pull those inner thighs together. Yes. The weight here is going to pull you to that side. You can take that opposite hand to help you stabilize a bit more. Right through here. I know. Breathe. Yes. But think about pulling inner thighs together as we wrap the core. As everything comes in. 10 seconds on this side. 3, 2, 1. Set that weight down. We're going to turn into a plank position. I'm going to put my kettle bell out in front so I'm here. You can be on your knees if you need to. Knees here, knees here or here. I'm going to tap with my left. I'm going to open up to the left. I'm going to tap with my left. I'm back to center. And then, of course, we'll get that other side. So we got 50 seconds. Get a little stretch. Be on your knees if you need to. Toes if you can. In three, two, one, tap the kettlebell. Open up wide Tap. And here you may feel better to have your shoulder this way up to you. Tap, reach. You also might find that you need the knees down and in between, or the knees as you rotate. That works, too. I really love when you guys tell me I could do that, but the way I modified was not keeping my knees down the whole time. Maybe you just put them down in between. Reach. It's a lot. I know. Feel my obliques more than I thought I would. Three, two, one. Stretch it back. All right, team, you know what's coming. I want you to get a nice big stretch because we're doing. We're going right into that other side. Stretch those shoulders. We're gonna get it done, and then we'll finish out this core circuit. All right, you got 50 seconds. Tap, open, up, tap, and down. You can be up on knees, you can be on toes, whatever you got. Team, let's get set. Had to give your shoulders a little bit more of a break there. 3, 2, 1, reach, reach. And back to center. You can take as much time as you need in those transitions. If you want to hold that front plank for a couple extra counts, hold that side plank a couple extra counts. That works you. Do you. Oh, man. Longer sets. I know. I feel like we get pretty used to those 40 and 30 second intervals often. I've been doing 40, 30, 20. That's fun, right? Really missing that right about now. Good news. We're not going to 60. We got 10 seconds here. Three, two, one. And relax. Take it down. Core is going to keep working, but shoulders get a rest. We're just going to hold it up. Drop that other leg. If that's not right for you, just take it. No weight. Or just take the arm up and you can lower the leg with one foot down if you can. We're here 40 seconds. Pull those inner thighs together. I know your arms are tired, and we're pretty tired at the end of this workout, right? Bring it up. Yes. Squeeze everything in. It's going to pull you that way, so stabilize with this arm. Connect with the core. Core is initiating the movement as the legs come together. It's all right here. This might be what we feel the most tomorrow. And it's our shortest circuit. Three, two, one. Relax. Oh, man. All right, team, last one here. Here's what we've got. Twist, press, twist, press. If you want to get spicy with it, you can go down, twist, press, down, twist, press. It's only 30 seconds, so I don't want you to rush, but up to you, twist and press. Sitting up nice and tall. All the way down and press. Use that deep core or just take it. Body weight. Last 30 here in 3, 2, 1. Up. You can do this without the weight, too, if you want. Take it up. Twist. Decor. I know. Ah. Up. Last one. Three, two, one. And relax. Oh, man, you guys. Each pyramid felt like it got a little harder in different ways. That first leg circuit was tough. Arms. I got fatigued really quickly. This. My core is on fire. I think we got time for one quick bonus move. And guess what, guys? We're gonna get our way from the arms and the presses. But here's what we got. You can either you have options. You can just do a swing. You know, I love to finish with the swing. If you want to just do a swing, you can. Or you can swing for four with me. Swing and relax, let it drop, pop it back, twist for four, and then pop it back up. Get set. Swing for four, twist for four. It doesn't have to be a full mountain climber. I want you to actually take those knees across with control so you don't hit your knees on the kettlebell. 60 seconds. Let's get it done, team. I know. Here we go. 3, 2, 1. If you're doing the swing, I want you to stop at the halfway. Halfway point. If you're just doing a swing, power up, let it drop here. Take your time getting back into it. Cross. 4, 3, 2, 1. I went slow and controlled on the knee. Cross and then get set. Get that power. Three, power and speed on the swing. Then slow it down. Walk it back or pop it back. 4, 3, 2, 1. Get set. If you're just doing the swing, you can go ahead and stop. I know you're tired. Take it back, walk it back. Four, three. Ten seconds. Are you with me? Here we go. Last four. Three, four, two, one. Swing and relax. Oh, man. You guys pedal those feet. I know we're a little bit longer than normal, but that's okay. We're gonna keep this cool down short. So whether you have your hands on the kettlebell, the floor, on your legs, I just want you to pedal, stretch through the hamstrings, stretch through your back. Let your head and neck relax. Thank you for joining me with this. Whoo. Slowly roll it up with this pyramid. I want to hear from you in the comments. Let me know. Do you like it when we have full circuits of lower, full circuits of upper. Take those arms over. Full circuits of core. Do you like those splits? I like them when it's no. Repeat. When we know once we're done. We're done. Pyramids get a little long with that, but. But I think you'll find if you're following my whole no repeat challenge, that generally these workouts move pretty quickly. But I want to know how you feel after this. Reach those arms back. Did you feel it stretch? Take those arms out wide. Press out gently on the inner thighs. Stretch your back. We certainly covered a lot you in these 35 minutes. Thank you for joining me today. Leave me a comment. Leave me a like, don't forget, if you haven't already, please subscribe to my YouTube channel and join us in the Body Fit Athletic Club over in the Body Fit by Amy app. And yes, get some more stretching on your own. We're keeping it pretty short today so you can get in and out, but I do want to remind you that you got to get mobility and flexibility throughout your week. Doesn't have to be much, but it's not just what we do at the end of the workouts. It is what we do throughout our days, throughout our weeks. Thank you so much for joining me today. Let's get one big deep breath in and out. You did it. That was your no repeat kettle bell pyramid workout. Great job, everybody.