Kettlebell Circuit Workout with AMRAP Finisher

This kettlebell circuit workout will take you 18 minutes to complete (45 seconds work/15 seconds rest). You'll then do a 3-minute core AMRAP to finish.This post is sponsored by ProSource. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

Hello again, friends! After a week vacationing at home on the Vineyard, I’m back to work.

When Joe and I moved into our current building a little over a year ago, my kettlebells got placed in storage and they’ve stayed there since (if you’ve been following me on IG stories for a while, you know how scary my storage unit is—I’m not going down there willingly! haha). I’m so excited to be partnering with ProSource on today’s kettlebell circuit workout because thanks to them, we’re bringing this awesome piece of training equipment back into the mix here on P&I!

I’m using their 20-lb kettlebell for this workout. As someone who lives in a tiny city apartment and has to worry about downstairs neighbors, I love that it’s vinyl coated. That helps a bunch with reducing noise and protecting my floors in general. If you’re looking to invest in multiple kettlebells for your at-home gym, these are also a great option because of the color coding by weight.

One of the first things I look for in kettlebells—especially the medium and heavy weights—is a handle that’s wide enough to grip with both hands, which this one is. It has a large, smooth handle and is going to get a ton of use in my apartment!

Other than a kettlebell, you’ll just need a mat for the 3-minute finisher at the end of the workout. I’m using ProSource’s Exercise Puzzle Mat. It’s thicker than the yoga mat I typically use when working out at home which is awesome for the heavier weight. I’m sure my landlord appreciates the extra padding as I’m thumping around a 20-lb kettlebell on his floors! It’s easy to snap together and I love that you can assemble it small or big to fit your space and the exercises you’ll be doing. It also comes with a border to make the edges look clean and finished which is a major bonus when you film yourself doing burpees for a living. 😉

ProSource Reader Discount

ProSource is generously offering you guys 15% off their kettlebells and exercise mats with the code PERRY15. Hop on over to prosourcefit.com and get shopping!

Kettlebell Circuit Workout with AMRAP Finisher

Equipment I Used:

The circuit portion of today’s kettlebell circuit workout will take you 18 minutes to complete. We’ll use an interval structure of 45 seconds of work and 15 seconds of rest as we go through the circuit three times. After the circuit, you’ll have a 3-minute AMRAP to finish.

As I mentioned, I’m using 20-lbs, but you should pick a weight that challenges you and works for your individual fitness level. If you’re newer to using kettlebells, always go lighter than you think you can handle until you get the proper form down correctly. If you’re new to working out in general, I’d recommend meeting with a trainer in person to most effectively learn to use kettlebells safely before attempting an at-home workout on your own with them.

In the video, I spend the first few minutes breaking down the exercises so those just starting to incorporate kettlebells into their training. As with all workouts, be sure to warm up beforehand. Listen to your body and modify or stop as needed.

This kettlebell circuit workout will take you 18 minutes to complete (45 seconds work/15 seconds rest). You'll then do a 3-minute core AMRAP to finish.

Exercises in this Workout

Kettlebell Circuit:

One-Arm Kettlebell Swing (right) | This is your basic kettlebell swing, but holding on to the bell with only one hand. The main form difference is that your hand will rotate with the swing, as opposed to a two-hand grip where your knuckles are always facing out. Start with the bell on the floor, gripping it with your right hand, feet shoulder-width apart with a slight bend in the knees. Swing the bell back between your legs, thumb-first, hinging forward with a neutral spine. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest height. Swing it back down, again rotating the bell so that your thumb leads the way.

Windmills (right) | Start in a standing position, feet a little wider than shoulder-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down from the hips, keeping legs and the arm holding the kettlebell straight (but don’t lock out the knees). Lightly touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time.

Goblet Squats | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum a bit lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Keep your elbows in tight as you squat so that they come down on the insides of your legs. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.

One-Arm Kettlebell Swing (left)

Windmills (left)

High Pull – Squat Jump Combo | Start with feet about shoulder-width apart and kettlebell on the floor in front of you. Squat down keeping chest open and spine neutral and grip the kettlebell. Start to straighten the legs to stand as you lift the kettlebell. When the bell gets to about hip height, bend the elbows, pulling them up towards the ceiling and bringing the kettlebell under your chin, keeping it close to your body. Reverse the motion, returning the bell to the floor. From there, release the kettlebell with your hands and do a jump squat.

AMRAP Finisher:

10 Russian Twists > roll through to plank > 10 Mountain Climbers | Start sitting on your tailbone, feet hovering off the ground, kettlebell held at chest. Twist to to the right and left 10 times (5 times to each side) then place the kettlebell on the floor to the side. Cross feet at the ankles and roll back, lifting your hips off the ground to gain momentum. Roll forward bringing hands to the ground and jump feet back to a plank position. Do 10 mountain climbers (5 to each side). Jump through, landing back on your bum and start from the top.

This kettlebell circuit workout will take you 18 minutes to complete (45 seconds work/15 seconds rest). You'll then do a 3-minute core AMRAP to finish.

If you guys are digging this kettlebell circuit workout, let me know in the comments! I’ll put together more kb workouts. I used to post kb routines all the time when I first started blogging, but looking back at those old posts, I cringe at my form in a couple of the moves. I felt the responsible thing to do was to get better at the exercises myself before teaching you all! Not that I’m perfect now, but damn. Much improved. 😉

Big thanks to my home away from home, Btone, for serving as my video filming studio!

10-Minute Bodyweight HIIT Workout (Perfect When Traveling!)

This 10-minute bodyweight HIIT workout is perfect to do when short on time or traveling. No equipment needed.

I spent several days on the Vineyard to hang with my dad for Father’s Day weekend, and since his sunroom was just begging to be converted into a YouTube studio (#worsthouseguestever), I decided to film a quick workout. To get the most out of this 10-minute bodyweight HIIT workout, I decided to pick five exercises that I dread. Those moves we dread are often the ones we should be doing, as they tend to highlight the areas which could use the most strengthening.

I tend to put together workouts using exercises I’m good at (hello, planks and slider exercises!) because I feel way more confident filming myself doing those. If I want to see real improvement though, I have to swallow my pride a little and include the exercises I’m not so good at in these videos. So tricep push ups and v-ups it is. Riding the struggle bus more than usual in today’s workout video, which is a good thing. 😉

10-Minute Bodyweight HIIT Workout

For this interval workout, you’ll do 40 seconds of work and 20 seconds of rest, going through a circuit of five exercises twice. As with all workouts, make sure to warm up beforehand. In the video, I’ll give options for modifying each exercise so don’t be intimidated if you’re a beginner! If you’re a true newbie or working with injuries, however, I might suggest trying this beginner tabata workout instead. It’s a great place to start!

This 10-minute bodyweight HIIT workout is perfect to do when short on time or traveling. No equipment needed.

Exercise Descriptions

Jump Tuck Burpees | This is a traditional burpee with a jump tuck instead of a basic overhead jump. From a standing position, squat down, bringing your hands to the floor. Hop your feet back into a plank position. Quickly hop them back up towards your hands. Do a jump tuck. For the jump tuck: Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

Blast Off Push Ups | Start in a plank position with hands either a little wider than the shoulders (if you want to target the chest with your push up) or stacked under the rib cage in close to your body (if you want to target the triceps with your push up). I’m doing them in these pictures with my hands narrow (I think this way is harder!). From here, bend your knees and shoot your hips back, pressing into your hands so that you’re in a bent-knee down dog position (think of an animal crouching before leaping at prey … weird visual, but whatever, it works!). From here, you’re going to shoot forward back into plank and fluidly right down into your push up. As you press up to straight arms, bend those knees and shoot your booty back into that crouching position.

V-Ups | Start on your back with arms stretched overhead and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground between reps.

Surfer Get-Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on the board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.

Squat Jacks | Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. 

This 10-minute bodyweight HIIT workout is perfect to do when short on time or traveling. No equipment needed.

WEARING | Lululemon leggings (old—shop current selection here) // Everybody Fights tank

Deck of Cards Dumbbell Workout

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

Grab a set of weights: Week three of April’s deck of cards series is here! If you missed week one (bodyweight) or week two (sliders) you can check them out using those links. I wouldn’t say it’s necessarily harder or easier than the other two, but this deck of cards dumbbell workout definitely has less jumping around than the first. I don’t know about you guys but I was GASSED by the end of week one. This one was more strength, less gasping for breath.

Deck of Cards Dumbbell Workout


I’m using a pair of 10-lb dumbbells. Adjust to match your fitness level!

You’ll need a deck of cards for this workout. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym. Shuffle the deck and you’ll flip one card over at a time until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number of the cards tells you how many reps to do.

Face cards = 10 reps
Aces = 11 reps
Joker = 15 reps, exercise of your choice

As with all workouts, make sure to warm up beforehand. This 5-minute warm up is a great one if you need some guidance!

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

Deck of Cards Dumbbell Exercises

CLUBS – Low Surrender Squats | Start in a low squat position with weights held at shoulders. Step your right foot back behind you, planting the ball of the foot on the floor as you gently lower your knee to the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Bring your left foot forward (staying low), returning to your starting low squat position. Switch your lead foot each rep.

DIAMONDS – Chest-Overhead Press Jacks | Start standing with your feet together and a single dumbbell held in both hands at your chest. As you jump your feet out wide, press the weight forward and chest height. Jump the feet back together and return the weight to starting position. Next time you jump the feet out wide, press the weight overhead. Jump feet back to starting position, lowering the weight. That’s 1 rep. These go by quickly so if you’re looking for a more advanced workout, double the rep number for these (if you flipped a 10 of diamonds, you’d do 20 reps).

SPADES – Renegade Row Plank Jumps | Start in a plank position holding dumbbells planted firmly on the ground beneath your shoulders. From this starting position, do a row on each side, first driving the right elbow up to the ceiling and then the left, lifting the dumbbell up close to the side of your body. Try to keep your hips level as you do this; don’t twist open towards the rowing side (having a wider stance with your feet will help accomplish this). After you’ve rowed each side, quickly jump your feet up outside your hands and then back to you plank position. That’s 1 rep.

HEARTS – Full Body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

WEARING | Crane & Lion leggings (sold out in this color but others here) // Reebok tank (sold out but this is a similar cut)

Is it weird that I’m kinda jealous of everyone running 26.2 miles today in Boston? The FOMO is real. I just keep reminding myself that I did NOT feel any faint twinges of jealousy seeing people on social media sludge through long runs in the snow this winter and stress about their fundraising minimums. 😉

I have a couple hours of work to do this morning and then I’m looking forward to walking down to Back Bay with friends and enjoying a few drinks while I watch everyone cross the finish line. Wishing everyone running a good race! Soak up every moment of it–especially that epic left turn onto Boylston Street. Oh jeeze I’m tearing up just thinking about it jkdl;sjfcn; endpostendpost END POST.