This week we have a basic 20 Minute Kettlebell AMRAP. 3 Moves, 5 reps each, for as many rounds as you can do in 20 Minutes.
The Workout
Perform As Many Rounds as Possible in 20 Minutes
Single Kettlebell Swings (5 Reps)
Kettlebell Goblet Squats (5 Reps)
Kettlebell Figure-8s (5 Reps)
How to Perform this 20 Minute Kettlebell AMRAP
If you are not familiar with any of the movements in this workout ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Ready to Start? You will need multiple kettlebells of varying weights. Since this is a 20 Minute AMRAP you will also need a fitness timer app that you can set for a 20-minute countdown.
Swings
Start each round off by performing 5 Kettlebell Swings. Start with the kettlebell slightly in front of you and between your feet. Grab it with both hands and hike it between your legs, then thrusting with your hips drive the kettlebell up and in front of you to about chest level. Swing it back down between your legs hinging at the hips, not rounding the back. Repeat for 5 reps then move on to the second exercises.
Goblet Squats
You may want to grab a heavier kettlebell for this exercise. Clean the kettlebell from the floor to a goblet grip position in front of your chest. While holding the kettlebell in this position perform 5 squats. You should be able to squat so your thighs are parallel to the floor. Keep your weight in your heels throughout this movement.
Figure-8s
Grab a lighter kettlebell for this exercise. Start by holding the kettlebell upside down with one hand in front of your face. Swing the kettlebell down and between your legs (hinging at the hips) and pass the kettlebell to the other hand. Explode through the hips and bring the kettlebell back up in front of your face. Repeat that movement to pass the kettlebell back to the starting hand, that is one rep. Perform 5 reps and then start another round with the kettlebell swings.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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