Amy from Bodyfit by Amy leads a 10-minute kettlebell AMRAP with two 4-minute rounds. Round 1 covers goblet squats, curl-and-press, side lunges, and alternating rows. Round 2 adds lunge twists, press variations, plank taps, and kettlebell swings, with form cues and modifications throughout.
Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your kettlebell AMRAP 10 minute quick hit workout. You can go ahead and start marching and rolling those shoulders. Since this workout is just 10 minutes, we are going to not get much warm up. We're just gonna get moving, and I'm gonna talk you through your first AMRAP sequence. So Amrap stands for as many rounds as possible. So what that means is you're gonna have four exercises for four minutes. Each exercise, you're gonn. You go at your own pace. What is good for you. So don't worry about what I'm doing or anybody else. If you don't feel like counting, you can switch with ice when I switch. Otherwise, you got your list of exercises here. Eight reps. When you're done with it, you do it all again. When four minutes are down, we will take a quick breather and we'll do one more. It will be over before you know it. But just remember, Amrap is all about going at your own pace, challenging yourself in a way that is good for you. We're gonna start the clock now, but you can just keep moving. Take it here. Watch me for your first round. So I'm going with. Ah, my kettlebell. Take it over here. So we're starting. We've got your goblet squat for eight. If you can hold the kettlebell right here, regular squat. We've got our curl and our press for eight. We got side lunges, side to side. We got alternating rows. Go ahead and grab your kettlebell. Let's get started right now. So four minutes starts now. And you're going eight reps of everything. Goblet, squat, curl and press, side lunge and row. Super simple isolations. Again, you're counting to your eights, or if you don't feel like counting, just switch with it. When I switch, it's just right here. We got curl press. And if you need a breather at the end of an exercise, at the end of a round, it is totally up to you. If you need to switch to lighter or heavier, whatever you got to do for you, your transitions are at your own pace. Right? Breathe. Yes. Two more. Last one. Side lunge right here. I'm going side step through alternating. Yes. Get low, shift that weight. That is one minute down. Alternate your row. So from the floor, you're up flat back. If you need to come up in between, come up in between. Breathe. Yes. Team. That is my first round. I'm gonna get set up for my Second round, go right into it or take a breather. Whatever is good for you. Here we go. And breathe. Give you a few little options as we go if you want to mix some things up. Otherwise, you just keep it simple. Back to basics. Yes. Curl and press right here. Up. Up and breathe. Up. Keeping that core engaged. Two minutes down. Yes. Ah. Side lunge. Right here. Here. Step it through. You can have one dumbbell kettlebell right in the center, or you can switch it side. You can also keep it stationary. Breathe. Alternate that row right here from the ground up. You don't have to actually drop it. I like to because it gives me a chance to really pull from the ground. 4. Yes. To the top. Goblet squat. I'm gonna take my toes out. Plie. Squat. This time, take it low. Yes. Squeeze it up and in. Breathe. There we go. Last minute. What do you got? Can you get through it all at least one more time? Yes, you can. I know you can. Take one foot back. Make sure we're not rushing. We don't want to sacrifice form for speed up. Hearing my shoulders click. Two more. Last one. Side lunge. Here we go. Picking up that pace, but I'm keeping good form. 30 seconds, then we are done with this round. Taking it with that row. I want good form. Bring it up strong. 10 seconds. Can you get it in? Yes. Breathe. Relax. All right, you got a minute to breathe. Grab a quick sip of water. Nice work, team. No matter what that looks like, Amrap, at your own pace. One more four minute round. What's nice is we end up getting about. I'm gonna go a little lighter. About three sets of everything, which would be a normal workout, right? We just don't get any breathers in between. Watch me here. You can shake it out. We're gonna go lunge and twist. Halo. Lunge and twist. Halo. If that's not right for you, you can just lunge, alternating for eight. Then we take it down to the mat. We're gonna press and bridge up and down. If you want more core, you can press and toe tap or bridge. Then we're flipping it over. We got our plank. Tap, tap, knees, go across for eight. Then we bring it up. We got our swing. If you're not comfortable swinging, just take it with the deadlift. So I'm gonna keep my heavy one close by with the swing. Lighter for everything else. Let's get it done. 3, 2, lunge, twist, halo and around. You're here, so get low. Halo comes around your body. You got shoulders, core a little bit of tries. Yes. We got here. And up. Oh, burn. Ha. Press and bridge. Take it down to the mat. So there's more transition in this because we're going up and down from the mat. So I want you to make sure that you do that carefully, that you do that safely, and you do it at a pace that's good for you. Remember, these transitions are all up to you. Pacing is all up to you. Breathe. Yes. Good. Turn it over carefully in the plank. If you're not planking, stay on the knees. Take them across. And 8. 7. Or you can run it and double it. But I'm just tapping knee towards that kettlebell. Three. Yes. One minute down. Bring it up to that swing. Get in place. Give yourself time to set up. You've got eight. Here we go. Prep it. Power it up. Eight. So that swing, remember, we need time to get into it and out of it. So you do your pacing. Swing and relax. Switch your weights if you got it. Here we go. Back to the top. Lunge, Halo. So I can feel myself as I'm tired. After that swing, I want to slow it down because this move, lunge, twist and halo, is going to put me off balance. That's on purpose. Right? Breathe. Yes. Two minutes down. Get your press and your bridge. You got a team. Remember, if you want to get a little more core, take it here. I'm going up and out. Breathe or bridge works, too. You got four. Yes. Good. Wait in the center. Turn to the front. Tap it or run it. Tap it in. Or here. 4, 3, 2, 1. Good. Up into your swing position. Yes. You can bring it up. Balance. Good form. 8. Yes. Good work, team. Just about one minute to go. Get set up. Breather if you need it. Lunge it. Here we go. And up. I want to get to those swings, so I'm gonna pick up my pace, but with good form. But you do you. We can always add them in at the end if we want, right? Yes. You can get low, bring it high. Triceps. No. Close grip. Press and bridge. Take it up. Or here. Breathe. Yes. 30 seconds to go. Can we get it in? Knee taps. Take them across. Run it or tap it. So close. 10 seconds. Up to you if you want to get these swings in. Our time is up right now. In 3, 2, 1. I'm still gonna get my swing, so finish them out if you want, or be done if you want. Here we go. Ha. Can't leave this workout without those extra swings, right? Two, one. Swing and relax. Ha. Tap it out. Good work, everybody. You did it. There's your 10 minutes 10 minute quick hit right Amrap Style Again I have some longer Amrap workouts. What's nice about them quick little stretch in that hamstring is that they go just that quick, right? Imagine doing that two more times. Three or four exercises. Three or four minutes goes fast. Kind of like Tabata, but it moves fast. But it's all your pacing. A workout that is good for you. So stretch them back right here. Open them up. Make sure you get more of a stretch on your own. Of course. Don't forget to like this video. Subscribe to the channel. Let me know in the comments what you thought and check out all the links below. Join us in the Athletic Club Join us on the mailing list for your free weekly and monthly calendars. And of course, check out everything at Body Fitness by Amy.com One big deep breath in and out. Thank you for joining me. That was your kettlebell AMRAP 10 minute quick hit workout. Great job everybody.
