Lindsey BomgrenCertified Personal Trainer | Founder of Nourish Move Love

killer kettlebell pyramid workout {20 minute amrap}

24 Apr 2016 · 2 min

Watch on YouTube

2:02

In this 20‑minute AMRAP (as‑many‑reps‑as‑possible) video, Lindsey Bomgren guides viewers through a pyramid‑style kettlebell routine using a 25‑lb kettlebell. The workout begins with 50 kettlebell swings, then moves to a set of squat‑to‑press reps (six per arm), followed by single‑leg deadlifts with a row (six per leg). After completing the first round, Lindsey drops the swing count to 40 and repeats the sequence, continuing to lower the swing reps each pyramid cycle. Throughout, she provides detailed coaching cues on stance, hip‑hinge mechanics, glute and hamstring engagement, breathing, and balance, emphasizing that the arms should not do the work in swings and that proper form is key for safety and effectiveness.

Chapters

We knew it all along, but it is.
Hi, it's Lindsey. With nourishment, with love. And I am here with a killer kettlebell pyramid workout, you guys. Pyramid style. One of my favorite ways to work out. Okay, so we're gonna get right into it. I have a heavy 25 pound kettlebell right here. And we're starting the kettlebell swing.
Feet a little bit wider, hip width, distance.
Up.
I'm squeezing my glutes and hamstrings.
Okay, Rushing the kettlebell forward. My arms are doing no work.
I'm going to show you from the side what this looks like down. Pop it up. Squeezing the glutes and hamstrings, thrusting with the hip.
I'm doing 50 of these bad boys right now. So you are really going to get.
Breathless and really swing it out for 50 reps. And then you're going to take it to a squat with press.
So taking the thumb to the clavicle right here. Feet are shoulder distance apart, weight in the heels, squat overh, take it down.
Squat and press. Okay, squat and press.
And then you're going to switch, bring it over to the other side.
Same thing. Thumb flat, pull. Squat and press. I'm doing 12 total. Six per right arm, six per left arm.
And then I come over 12. Single leg deadlift with a row balancing.
On my left weight, left leg, kettlebell in the right hand right here. I go down slow and control. So I need to bottom row.
And.
Then I bring it back up. I'm going to show you again without tapping my toe this time. Bring it down right here.
Row, bring it back up.
I'm going to do three of these.
On the right side.
I'm sorry, six on the right leg. Then I switch six left leg.
Lots of balance here.
And once I get through six on.
Both sides, I bring it back to the kettlebell swing. This time doing 40. Pounding 40 kettlebell swings. And then you're going to repeat this whole sequence, continuing to drop kettlebell swings as you go down the pyramid. All right, grab your heavy kettlebell and get to work.
Come so fast. This is our last night.