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 Upper Body Workout

10-Minute Upper Body Workout -- fun 3x3 AMRAP structureJust like last week’s lower body workout, this uses a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. It’s quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session. Enjoy!

10-Minute Upper Body Workout

Equipment I Used:

  • 25-lb kettlebell

This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP. 10-Minute Upper Body Workout -- fun 3x3 AMRAP structure

  • 10 High Pulls (right) | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep.
  • 10 High Pulls (left)
  • 4 Alternating Bird-Dog Push Ups | This is your standard push up, plus some core stability work. Starting in a plank position with hands a little wider than shoulder-distance apart (the wider your feet are, the easier and more stable these will be–if you want a challenge, keep your feet relatively close together), do a push up. As you press back up to plank, lift your right arm and left leg off the ground, stretching them out straight, level with your body. Make sure you keep your abs engaged as you do this; you don’t want to let your low back dip down towards the ground. With control, lower the hand and foot back to the ground, sinking right into your next push up. At the top, repeat on the other side (left arm and right leg). You’ll do 4 push ups total, 2 lifts to each side.To modify: perform the push up from your knees, and just lift the arm at the top of each push up.
  • 10 Bent Rows (right) | Start in a lunge position with your left foot forward, knee bent to 90 degrees and the ball of your right foot planted behind you, leg stretched. Place your left forearm on your left thigh for support and grab the kettlebell with your right hand, arm straight and bell barely touching the ground. From here, row your right elbow up to the ceiling, bringing the kettlebell up towards your rib cage. As you row, think of squeezing your right shoulder blade in towards center spine. Lower the kettlebell down towards the floor, straightening your arm and lightly tapping the floor before going into your next rep.
  • 10 Bent Rows (left)

10-Minute Upper Body Workout -- fun 3x3 AMRAP structure

WEARING | leggings c/o Sweaty Betty // tank: H&M (old but similar here) // bra: Fabletics // sneakers: Nike

Any one else getting excited for a long Thanksgiving break?? I actually have this entire week off from teaching which is SO nice because I’m ridiculously behind on blog stuff. 🙂

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Lower Body HIIT Workout

Low Body HIIT Workout (weight optional) - Pumps & IronWow. I had no idea Friday’s Lululemon post would be such a hit! But I have to admit, it made me all sorts of warm and fuzzy to see that of all posts go viral around Facebook because it was just so me. I know I’ve said it before, but writing is really my true passion. Don’t get me wrong, I’m obsessed with health and fitness, but I’ve been filling notebooks and diaries with stories since I could hold a pencil. I’m being sappy, but to watch a blog post with no frills (fancy photography, graphic tutorials, etc.) explode solely because of what I wrote was really special. I’m so grateful for all the shares, and to show my appreciation, I’ll shut up and get on with today’s workout … 😉

Lower Body HIIT Workout

As you’ll see, I used a kettlebell for this workout, but you could absolutely use a dumbbell or other form of weight. If you’re a beginner or looking to modify, forget about equipment and just use your bodyweight.

Equipment I Used:

Set an interval timer for 36 rounds: 30 seconds work / 10 seconds rest. In total, this workout will take you 24 minutes. You’ll go through the following circuit of six exercises six times total. The first time you complete the six exercises, do the single-leg exercises on the right leg. The second time you complete the circuit, do them on the left. Continue to alternate each time through the circuit (this doesn’t apply to every exercise, as you’ll see).

Try not to rest after completed circuits; challenge yourself to go 30 seconds on, 10 seconds off the entire 24 minutes. That being said, if you need to add in a break at the halfway point or a few times throughout, do it! Just try to limit it to 30-60 seconds. Low Body HIIT Workout (weight optional) - Pumps & Iron

BELL-TO-FLOOR SLIDING SIDE LUNGES

Switch your target side each time through the circuit.

As far as upper body form goes, think “deadlift”—keep your back flat, chest open; don’t let the weight of the bell cause you to hunch your shoulders. Start standing with feet hip’s width apart, holding the kettlebell in both hands in front of your body. The foot of your target side (let’s say the right) is planted on the floor and your other foot (left) is lightly on a slider or towel. Keep your right foot where it is as you slide the left foot out wide to the left, lowering into a side lunge. As you lower, bend into your right knee and shift your bodyweight into the right heel as you slide your hips back and down. The right knee shouldn’t jut forward of the toes; you are sitting back into the lunge. As you lower, bring the kettlebell to lightly tap the floor on the inside of your right foot, hinging from the hips and keeping your back flat as you lower.

JUMPING JACK SQUATS

This move is very Shawn T. I feel like he probably has a fancy name for them like booty jacks or ass blasters. We’ll be boring and call them jumping jack squats today though. This is the pattern: Out, in, squat, in, out, in, squat, in …

Do a jumping jack: jump feet out, jump feet in. Next time you jump your feet out, drop down into a squat, touching the floor with your fingers (get low!) jump up and bring your feet in. Continue that pattern as quickly as possible: feet out, in, down, feet in, out, in, down … 

SLIDING WEIGHTED BACK LUNGE WITH PULSE @ BOTTOM

Switch your target side each time through the circuit.

Start standing with the target foot on the floor (let’s say right) and the ball of the left foot lightly planted on a slider or towel. Hold the kettlebell at your chest with elbows bent. Keep it here the entire time. Bending your right knee, slide the left foot back as you lower into a lunge (get the right knee to a 90-degree bend if possible). Once you reach the bottom, press through your right heel to pulse up and inch and down an inch then all the way up as you straighten your leg and rise back up to standing.

FIGURE 8 KETTLEBELL SQUATS

Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. So every time you stand upright, the kettlebell will be in a different hand.

SUMO JUMP SQUATS WITH LEG LIFT

Switch your target side each time through the circuit.

Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, hips back and down. Drive up, straightening your legs as you jump into the air. Land softly, sinking fluidly right back down into a low squat. Shift your weight into the non-target side (let’s say left to be consistent) and, staying as low as you can (it’s natural for the left leg to straighten a little, but don’t come out of the bent knee all the way), lift the right leg straight up and out to the side, squeezing into your side butt (abductors if we’re being fancy). Lower it, bringing your weight back to center in that deep squat. Repeat sequence from the top, jumping right up into your next squat jump.

Low Body HIIT Workout (weight optional) - Pumps & Iron

WEARING | leggings & tank c/o Sweaty Betty – Nike sneakers

Hope you all had a great weekend! Joe was on Nantucket for a hockey tournament so mine was extremely productive (LOL … but seriously). I caught up on a bunch of blog work and subbed some classes at Btone both days. Don’t worry, I managed to fit in a jumbo bottle of wine amidst the lame adulting. 😉

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