15-Minute Kettlebell AMRAP Workout

15-Minute Kettlebell AMRAP Workout

The end of August and beginning of September were crazy busy for me—moving for the eight millionth time, weekend trips out of town, trying to study but mostly not—some days the thought of fitting in a workout just stressed me out. But at the same time, working out is one of the best stress relievers out there, and no matter how busy you are, you will NEVER regret taking a bit of time out of your day for fitness.

On those nonstop days, I would just force myself to stop packing/working/studying for 15 minutes. It seems like no time at all, but if you’re pushing yourself at a high intensity, it’s all you need.

15-Minute Kettlebell AMRAP Workout

If you’re unfamiliar with this type of workout, AMRAP stands for As Many Rounds (or, in some cases “Reps”) As Possible. You’ll set a timer for 15 minutes and go through the following sequence as many times as possible. Try not to take any breaks unless you’re absolutely dying.

Equipment I Used:

• 10 Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25-lb bell.
• 5 Side Plank Rows with Leg Lifts (each side): Start in a side plank position on your right hand/foot, with left hand holding a kettlebell on the ground in front. Row that kettlebell by pulling your left elbow to the ceiling. As you do, raise your left leg. Slowly lower both, returning to starting position. I used a 10-lb bell.
• 10 Goblet Plie Squats: This is a plie squat holding a kettlebell at your chest. Legs wide apart, toes pointed outward, back straight and chest upright, you’ll squat down low (like a ballerina doing a plie), and then return to standing, squeezing those buns as you power up. I used a 25-lb kettlebell.
• 5 Clean & Press (each side): With feet a little wider than shoulder width apart, bend knees and bring kettlebell from a straight-arm hanging position to closely held by the center of your chest with arm bent. From there, straighten legs as you extend your arm skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core. I used a 15-lb bell.

I was SO close to completing 6 full rounds. I got halfway through the clean & presses in my sixth round when the timer went off. See if you can get 6 or more rounds in—let me know how you do in the comments!

Links to equipment are affiliate.

Original article and pictures take pumpsandiron.com site