Full Body Kettlebell Workout – 30 Minutes – AMRAP Body Smasher!
This week I thought it was time to up the ante, with a 30 minute full body AMRAP kettlebell workout (bit of a mouthful I know).
I normally workout to around the 20 minute mark with most sessions. However, there have been people clammering to have something a little longer.
Well, don’t say I didn’t warn you, as this routine will have you wishing you hadn’t asked for it.
AMRAP, or As Many Reps As Possible workouts are a simple and effective way to put in a lot of work in a short amount of time.
An AMRAP can be performed for any length of time.
This structure allows people to get creative with their workouts and easily scale them to be more difficult as your fitness level increases.
These types of workouts, along with EMOM workouts work very well within the confines of a kettlebell workout.
Your endurance will go through the roof and you’ll also gain strength in the process too.
Full Body Experience
The workout this time round will be giving you a total body workout, which will burn over 400 calories. Each exercise will last for a total of 40 seconds, then there’s a 20 second rest to prepare for the next exercise.
There are 11 exercises in total to work through, with 2 rounds of action on this occasion.
Here is a full run down of the exercises in the routine:
- TGU & Down x 2
- Full pendulum
- Bottom up press x 2
- Dead bug
- Feet Up Press
- Lateral squat
- Cross Snatch x 2
- Bent over row x 2
Note: Exercises x 2 is performed for 40 seconds on one side of the body, then repeated on the other side for 40 seconds.
Some of the exercises here are going to be working multiple muscle groups within one movement, which in my opinion is great.
As working more muscles with compound movements will help with any muscle imbalances you have as well as ticking more boxes by using more than one group of muscles, as opposed to isometric exercises, which only work one muscle group at a time.
The other thing with some of the exercises here, is that they encourage the use of functional fitness.
These are movements that replicate the way the body should move while performing an exercise.
Like the pendulum exercise, this replicates the movement of swinging an axe to chop wood with.
Lets Get Ready To Rumble
It’s easy to forget what you can do with a single kettlebell. This kettlebell workout is great for any fitness level.
No matter the weight, you can squat, hinge, row, push, press and swing through almost any exercise, while getting a heavy sweat on all with one moderate-to-heavy Kettlebell.
If you’re finding it difficult to get enough rest between exercises here, don’t be afraid to decrease the reps or modify the exercise to your fitness level.
If you want to follow along in real time with this workout then please click on the image below.
Workouts This Way…
If you enjoyed this, then please check out the YouTube channel, with over 60 workouts which include the use of kettlebells, resistance bands, dumbbells and even body weight exercises too.
Don’t forget, I will be adding more workouts weekly to help you stay fit and healthy at home with just the use of a kettlebell.
With workouts of all types, for all fitness levels. You know that we have you covered, so stay tuned for more.