30-Minute Kettlebell AMRAP Workout | Home Workout for Strength & Cardio

Foreign hey everybody, I'm Amy from Bodyfit by Amy. And this is your kettlebell AMRAP workout. This is day 15 of your October athlete program and we are going to get an AMRAP format, meaning as many rounds as possible using your kettlebell. We will have four exercises in a four minute round followed by two exercises in a two minute round. It's gonna be quick. You're gonna be feeling it, but it's gonna be fun. Are you read? Foreign let's start getting warmed up. You're gonna march or jog, whatever is good for you. Let's get some rolls of the shoulders. We're gonna keep this warm up pretty quick. So if you need more of a warm up or a cool down, please get it on your own. You can check the links in the description below. Check out my extended warm up, extended cool down. If you need some ideas on ways to get that in, take one at a time here to here and then just swing those arms open out nice and wide. Kettlebell AMRAP Today, AMRAP stands for as many rounds as possible. So we are going to have a series of exercises that you do for a certain number of reps and then once you've completed that series, you take it again. Four minute round of four exercises, eight reps, reach up, reach down or a two minute round. We're gonna call our lightning round of two compound exercises. Basically putting everything together. Walk it out to that inchworm if that's good for you and walk it back. So I do always want to stress the AMRAP format or any of these time formats. It is you are working against the clock for you hold it here. If you can press up, down, dog to plank, so it is as many rounds as possible for you. If you need to go slower, totally fine. If you need to go quicker, as long as you can keep that good form, bring it up, tap and reach across. That is totally fine. As many rounds as possible for you and where you are today. So I will remind you as always, be where you are today worked to your level and remember that if you showed up today, you are successful. Let's bring those hamstrings up, stretching out through the knee. Bring them up. So four exercises in our four minute round each will have eight repetitions each. You can go at your own pace. If you need more of a breather in between the exercises or in between the series of exercises, take it. You can get the rest or you can push right through. It's up to you. Then we follow that with our Two minute round. So it's gonna move quickly, but we're gonna have a good time doing it. All right? So four round followed by a two minute round. Get that heart pumping, get the muscles burning. But again, I want you to work at a level that is challenging for you, but that is working for you, right? So step it out. Open up the hips. Last round right here, and then we're getting into our exercises in just a second. Over your head again. Stretch it over. I think we're ready to go. All right, team, shake it out. So you're gonna grab that kettlebel. Two options on this. You're gonna either rack it here, and we'll get four on the right side, four on the left. Squat it down and bring it up. Then you would switch at 4, squat it down and bring it up, or keep it in the center. Just goblet squat for four for eight total. Then we're gonna take it to a press and a knee. Again, you can do four or eight with two hands. All right? Then I'll talk you through it. Ready? Here we go. Let's squat it down after that, guys. Sorry, didn't get to talk you through it. We're gonna get our side lunge, then we're gonna get our row. If you don't want to count, you just stay with me and switch when I switch. So I'm switching sides right here. Breathe. Two more. Now we got our press and knee, so you can go 4 and 4. Take it up and knee. Up and knee or together, one side. Switch your sides. Either just switch your knees or switch your hands. Right here. Up. Alternate your side lunge with me right here. So side lunge, push through. So we're gonna keep it on the screen for you so you can keep watching. I'm gonna talk you through it, but again, you are at your own pace. Your AM wrap for you. We got one minute down, right? Three to go. Good. We're gonna alternate our row. Up. Switch. We're here. Flat back. Pull that elbow up. Squeeze in the shoulder blades. Good. Breathe. Back to the top. If you're with me, squat it down and up again. If you want to keep it racked and breathe, we're at four. I'll switch my arms. Yes. Good, good. Drive through that heel. Press and knee. So press and knee. All on one side or two hands, but same knee. There's my heart rate. Up. Yes. Good. Side lunge. Two minutes down, two minutes to go. Breathe into it. Drop into that hip. 4, 3, 2. Good. Flat back row. Get set up. So make sure. You give yourself time to get into that good form. I don't want you to rush it. And again, if you need a breather in between, you take a breather. That's fine. Get a couple seconds. Stretch your back. Put the kettlebell down. That works too. Yes. We got a minute and a half to go. Can you get them all in? One more time? Squatting. Here we go again. You don't feel like counting those eight reps? Just switch when I switch. That works too if you're one sided, racked. Switch your sides. Good. Into the heels. One side or two? With that press, press and in. Yes. Switch your sides up. I like to have this hand out for balance. That helps me. Good side lunge. 8. We got about. Just over 30 seconds to get it done. Can we get it done? 4 more with the side lunge, then we're alternating our rows. Yes. Flat back. Get set up. Good posture. Core engagement. 20 seconds. Can we get them in? Eight. Squeeze shoulder blades. Ha. Four, three. I know. Almost on your reps and your clock. Three, two, one. And breathe. Four minutes down. Two minute lightning round. Here's what it looks like, guys. We got four and four on each side. So squat press, knee for four. Squat press, knee for four. Side lunge row, all on the same side for four. On the same side for four. Two minute lightning round. Let's get it done in three, two, one. Four on each side. Here we go. Squat press, knee controlled. Remember, totally fine to have that kettlebell between two hands. And just get double. Just get eight. Breathe. Good. Other side. The two minute round. Obviously it's shorter, so we like that, but it's nice to have that compound movement. Our heart rate stays up. Also nice to only have two things to think about, even though it's technically 4. 30 seconds down. Side lunge and row, one side only. All the way through it. Slow down if you need to. Remember, we want full range of motion. Quality over quantity. I know it's as many rounds as possible, but we want good form all the way through. Other side if you're with me. Side lunge, flat back. So you're gonna sit into that hip. Once you're in position, pull that elbow up. One minute down, one to go. Rack it here. Here we go. Can we get them all in? Breathe. Sit low, press high. Pull that knee in for core. You got it between two hands. That works too. Good. Other side. I know it's tricky because probably you can row a lot heavier than you can press. So again, adjust as needed. Can even switch up those kettlebells side lunge and row. Here we go. Let's get it done. Four. Whoo. All right. I know I got 15 seconds. I'm still gonna keep that good form. I'm gonna finish it out. Here we go for four. So whatever you're on, just finish it out. Five seconds to go, which means I'm gonna go a little bit older over, but it's up to you. Your two minutes is done. Yes. We did it. Shake it out. Catch your breath, team. You breathe for just a second. As I said, we're getting through these quickly, so we're gonna go into a regular lunge. We're gonna alternate for eight. We're gonna take it cross curl one side and then the other with that curl. Watch me here. Cross curl, cross curl. Your lunge is alternating one side and then the other cross curl. Then we're taking it down. So it's gon down. So get down and get up quickly, but with good form. We're gonna Russian twist, then we're gonna take it. Rotating side plank. Take it here, take it here. Talk you through it as we go. We got eight and eight, starting with your lunge. Four minute round, team. Here we go. So lunge. Bring it up. So I'm switching my kettlebell at the top like I did with that side lunge. You need to modify, of course. You can just tap it back, but still keep the weight in that front one. Right? Good cross curl right here. I'm going across my body to my shoulder. Then switch cross hip to shoulder. It's biceps. I know, but a little bit of extra core. Speaking of core, we're gonna get it done right here. So if you need to stay standing for that Russian twist, I want you to stand a knee. That's your modification. Otherwise, bring it down right here. Here we go. We're going over. Touch it down in between if you can breathe. Lift those feet up if you want. Three, two, one minute down. Take it on the side, side plank. Right here. We're going here. Rotate through the center. Take it here through the center. If you need, take the knee. Both knees. Knee. Four more right here. Four side plank rotation, whatever that is for you. Up. Last one. Yes. Back up to the top to those lunges again. Take your time getting up. I know it's as many rounds as. But getting good. Get in place for that good form. Here we go. I'm handing off my kettlebell at the front. Let me give you a little fun option. If you want, hand it off underneath, right? A little bit of balance. Last Two. Good. Cross your curl. I'm going across. And up. Other side. Cross and up. Core engaged. Slow, controlled. Two minutes down, two to go. Yes. Good. Down into your seated position. If you need to stay standing to modify, take it there. Russian twist right here. Twist, twist, twist. Yes. Four, three, two. Side plank rotation. On your knees or all the way up. We're coming up. Rotate it through. Come it up and through. Come it up. Come all the way up and through. Knees to modify. 4, core. 3, 2. Last one. Back up onto your feet. Carefully. Back to that lunge. Ready? Hand it off. Here we go. Hand it off underneath or hand it off at the top. Last minute. Let's get it done wherever you are. Yes. Good. Here we go. Cross curl. Eight and up. Seven. Hip to shoulder. Six, five, four, three, two. Last one. Russian twist. 30 seconds to go. Can we get them in seated position or standing? All the way down. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Side plank rotation. You got 10 seconds to get them in. Take them here. Rotate. Take it here up. Can we get four more in these five seconds? Just finish it out. Your time is up. Yes. One more. Nice job, team. All right, watch me really quick. You breathe all on one side for four. Cross, curl and lunge. Cross, curl and lunge. You got right for four, left for four. Watch me here. Only four total. We're gonna go. Three, two, one. Side plank. Three, two, one, side plank. Let's get it done. Two minutes, starting now. Here we go. Up, cross and up for four. Lunge and curl. I know. Drop it down. One more. Other side. Here we go. Lunge core engaged. Right. Makes you off balance. That's on purpose. Take it down. If you want to stay standing, you can. Or just do your side plank. We've got three, two, one, side plank hold. Back to center. Only four. Three, two, one, side plank. If you want to take the twist out, just do your side plank. Last one. Right here. Three, two, one. Yes. This is a fun one. Bring it up. Lunge and Curl for 4. One minute to go. Here we go. 4, get low. 3. Down to your hip, up to your shoulder. Yes. Get it done. Four. Ah. Balance. Yes. Good. Down into that Russian twist. Into your side plank again. Pick where you want to be. 40, 30. 20 seconds. No, 30 seconds. Take it up. Don't lose that form. I know we're getting tired. 3, 2, 1. You can also sit up nice and tall. If this is a better modifier for you. 3, 2, 1. Then come on your knee. Last one. 3, 2, 1. Bring it up. You got 10 seconds. What are you gonna get in? I'm just gonna do some lunges. Take it here. Alternating. 3, 2, 1. Yes. Breathe. Nice job. Everybody catch your breath. All right, team, so ha. Let's get it done. Breathe for a second. Jog it out if you need to. Here's what we got. We're putting our swings in our AM wrap around, so you know what that means. You need to have really good form, starting and stopping. So you're gonna prep it, you're gonna bring it up for eight. Then you're gonna let it swing and get back into place. So we got eight swings. If you've never done a swing before or you're not comfortable with it, or you need to modify deadlift for eight, then we're going curtsy, halo, curtsy, halo, Right? If you don't do the halo, take it out, then we've got it to our plank. We're taking those knees across. You can take this standing as well. Then we're gonna pop it up, pop it back. Four, eight. Are we ready? I think we are set up for your swing. Four minute starts now. Here we go for eight. Breathe. I know we usually do our swings longer and we don't worry about reps, but now we are. Let it swing and relax. Get yourself in place. Curtsy. Here we go. Curtsy, halo. Curtsy, halo. Yes. If you want, you can just bring it center. It can be a little bit bit more like that cross curl that we just did. Pulling out all the stops on this last round. Yes. Good. Down to your plank. If you want to keep it standing, Standing knee cross. Otherwise, run it or tap it for a 8. 7, 6, 5, 4, 3, 2, 1. Good, we're gonna pop it up. 8, 7. This is gonna be a burner round, but you can do it. One minute down, three to go. Four, three, two, one. Bring it up. Catch your breath. Get set up for that swing. I built that in on purpose, so this time you hopefully get a little breather. Here we go. Three, two, a.m. wrap for kettlebell. Swing it for eight. Also on that pop up, guys, you can modify with just a squat if that's better for you. I'll do that next time. Swing and relax. Get set up. Curtsy and halo. So even I know I need to take a little breather just a quick second so I can get that good form. Otherwise, I'm a little bit rushed right around. It's not about speed. I know it's called as many rounds as possible, but we're not worried about that speed. We Want precision right in that plank. Just over a minute and a half to go. Here we go. 8, 7, 6, 5, 4, 3, 2. Pop up. Here we go. 8. And back or walk it up. Walk it back or squat. And up. Four more. I know. Yes. Three, four, two. Good. Get ready. Set it up for that swing. Just over a minute. Let's get it done. Here we go. 4, 8, 6, 5, 4, 3, 2, 1. Swing and relax. Curtsy halo. Here we go. Whoa. Around controlled. I know a little bit of balance. If you need to just do the tap back. That works, too. Good. Four, three, two. Last one. Ah. Burn blanket. Here we go. Strong plank. Get set up. Take it across for eight. Seven, six, five, four, three, two, one. Pop it up. Eight. And back. Seven. Heels down. Chest, hands up. We can do it. Five seconds. Four, three, two, one. Good work, team. Catch your breath. I know. I'm feeling it, too. Here's what we got, guys. Lightning round. Two minutes. Yes. Right. Okay, so we're taking our swing out because, surprise, we're gonna get a little bonus swing all by itself at the end. Here's what we got. I know. Curtsy halo for four. Four total, right? And then we're going to run it for four. Pop it up, clean press. Pop it back, pop it up clean press. If you'd rather just do a squat curl to press, that works, too. Take your pop up and that out in three, two. Curtsy halo. Two minutes. Bring it around. Yes. I know. We did a lot of these already, right? Good. Take it down or keep it standing up. You got four. Here we go. Four. Three, two, one. Pop it up Clean press. Take it down, pop it up. Pop it up clean. Don't get sloppy with it. I know we're tired. Pop it back, pop it up. Get set up. Clean. Press down. One more. Clean. Lean. Press down. Here we go. Set up. Curtsy halo. Breathe. You can do this. I know you're tired, but we are so close to the end of this workout. So stay with me. I'm gonna do it standing here for you. Here we go. Four, three, two. Good. Down and up. Pop it up. Four and down. Press down. This is your standing version. One more. Curtsy. You got 30 seconds. Let's get it done. Curtsy. Bring it up and around. Curtsy. Only four. Beach. Breathe. Last one. Yes. Arms Drop it back. 15 seconds. Here we go. Four, three, two. Pop it up Clean. Press. Down and back. One more. Four, three, two. Pop it up. Last one. Yes. Breathe. Ah. I know, team. Shake it out. Yes. All right, guys, so one last little Bonus move. But all it is. I'm not even gonna call it a bonus move. It's just another round of swings right where we can really go for it. We can go a little longer. We can hone in on our form. Let that heart rate drop. That last one really gets you right, that heart rate. All right, team, don't worry about time. Don't worry about reps. Bring that kettlebell in the center. If you want to keep with that deadlift, you want to switch to something heavier, Go for it. Let's get that good posture. Shoulders back, core engage. Hinge it. Deadlift to modify. 3, 2, 1. Last thing. Let's get it done. Really focus on pushing those feet into the floor. Remember, we're locking out of the top. We're not hyper extending, so we're not arching. We're locking those glutes, locking the knees, pushing our feet into the floor. My back, my core, everything's tight. My arms are relaxed. They're getting the work, but they're not doing the work. Finish strong. Here we go. Hey, don't forget about that core. As we walk out with the glutes, lift up into the core. 4, 3, 2, 1. Relax. Yes. Pedal those feet. Breathe into it. Right here. Ah, yes. Round it up. Shake it out. You did it. How do you feel, guys? Grab a sip of water. I know. I'm feeling it too. So let that heart rate settle. We're just gonna get a couple minutes to stretch. Ah, you can do it. Ah. Let's do little hamstring scoops. So we're gonna scoop it through. Bring it back. Scoop it, it through. Bring it back a couple. Just like that. And then let's hold this one down. So hold it here. Hinge into it. You know, I love this balance. If you need to breathe into that, pull it in. Yes, team. Ha. I know. Bring it here. Other side. Take it back. Here we go. Lean into it. Of course. Don't forget to like this video and subscribe to the channel when you subscribe. That helps me keep making these workouts for you for free here on the YouTube channel. So please subscribe. Please share the channel. Spread the word. Like the video. Leave me a comment. Let me know if you like this format. If you want to see more of it, of course you can check out all of my other amraps. Grab a foot if you can. If you need to grab onto the wall or a chair if you need to. You can just tilt that hip forward here. So if you like the amrap. I have a dumbbell Amrap I have with weights, which is alternating dumbbell and kettlebell. You have an amrap blast. We have a cardio. You also might like our emom. Every minute on the minute or complex workouts. Lots of good options. Again, I will continue to remind you to keep good form, but you guys will to do that. Your only competition is yourself. And you are here. You are doing it. You did it. So you should feel good about that. It doesn't really matter how many rounds you got. Your amrap is all about you. As many rounds as possible, and you did as many rounds of possible as possible. No matter what that looked like today, you did it. So remember that. Reach those thumbs to the back. Oh, let your head drop to the side. Great work, team. Of course, if you were looking for a little bit more support and accountability, check us out over in the Body Fit Athletic Club. Tons of fun things happening specifically for October athlete. Let's press those fingertips down. Let your head drop to the side. We've got live events, we've got Q&As. You get personalized support from myself, from Vivian, our Body Fit dice dietitian. You get the method nutrition guide, and it's a really fun group. We take a very practical, realistic approach. We celebrate the wins, we share in our frustrations. We encourage each other. We have a really good time. So check us out over there. And of course, make sure that you're on my email list and that you're subscribed. So again, you know what is coming up. Pedal again here on the channel and in the body fitness community. Ah, I'm feeling it, you guys. Slowly roll it up. Roll through that back. Cat's a cow. Thank you so much for being here today. One big deep breath in and out. You did it. That was your kettle bell. AM wrap workout. Great job, everybody. Sam.