Wednesday Workout: 20 Minute Kettlebell AMRAP Workout

Hi! I’ve got a great workout to share with you today. I did it yesterday when I went to the gym during my lunch break and it literally kicked my butt! In a good way, of course 😉 I was huffing and puffing throughout the exercises and rounds and felt entirely spent by the end- a sign of a good workout, right?

One thing I want to challenge you to do if you try this: GO HEAVY your weight selection. Of course, I don’t want you to injure yourself by choosing inappropriately heavy weights, but if you don’t feel tired when you complete the number of reps listed out for each exercise by the time you finish them, it’s probably a sign you’re stronger than you think you are and can increase your weight. I promise- you won’t get bulky (more on that in a post to come!).

I used a 16kg (about 35 lbs) weight for the swings and half of the burpee/upright rows and used a 12kg (about 26 lbs) weight for all the other exercises. By the end of each exercise, I was tired and out of breath and was happy it was time to switch because I didn’t know how many more reps I could do! Because of the challenging weight choice (for me, anyway), I was only able to get through 3 rounds, but I was happier with 3 rounds where I really felt challenged than 5 where I felt like I could’ve kept going. But, to each their own!

20 minute KB AMRAP workout

It’s also worthy to note that I did a 5 minute warm up before I started this and then after, I wanted to practice my jump roping so I did a tabata jump rope round before calling it a day. 35 minutes and I was sweating like crazy and totally beat. I call that a success!

Some other things to note:

  • KB swings– I did double armed ones
  • For the squat & press, I held the KB in the palm of both hands and pressed upwards like that
  • Alternating forward lunge with weight pass through– hold the KB in your right hand to start. As you step your left foot forward and sink into your lunge (straight back!), pass the weight under your bent left leg from your right hand to your left hand. Press back to a standing position and repeat on the other hand/leg. Make sure you’re sinking down into your lunge and not just stepping forward and hinging at the waist- that’s not working the legs/glutes like the move is intended to do!
  • Weighted knee repeaters– If you’ve been to my classes before, you know I often start with knee repeaters (stand on your right foot and drive your left knee across your body as you pull your arms/hands towards your knee. Repeat on other side), but adding a weight while doing this was a whole new ball game. I challenge you to try it! (Kim, I thought of you when I did this… I was like “Ohh, this would be a fun 45!” haha)
  • Burpee w/KB Upright row– I found this move while looking at Paige’s Instagram feed and loved it so much I had to try it! What you do is start with the KB in your hands with arms extended. Bend the knees to bring the KB to the ground, place your hands on the ground and jump back into your high plank part of the burpee, jump your feet back in, get low in that squat position and brace yourself as you stand and bring the KB up with you. While you’re standing, do an upright row. Repeat! This was challenging, especially with the heavier weight so I dropped to the lower KB for the last 10 reps.

Let me know if you have any other questions for these moves, and especially let me know if you try this!

Questions for you: Do you like lifting heavier or lighter? When’s the last time you upped your weights?

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3 thoughts on “Wednesday Workout: 20 Minute Kettlebell AMRAP Workout

  1. Kim says:

    I love to lift heavy! Lately I’ve neglected my weights because I have a big race coming up but after that I’m ready to get back to lifting!!!

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