Here’s a fast and efficient 15-minute kettlebell workout! This is a full body workout that uses 6 simple kettlebell movements to build strength.
For many people, the fitness scene is a foreign country, complete with its own language and phrases like AMRAP, Halos, and of course, EPOC.
So, while this workout may appear a little confusing at first glance, even for those familiar with kettlebells and kettlebell workouts, I think you’ll be pleasantly surprised at how easy to is to implement this kettlebell workout. In just 15 minutes, you’ll be able to build both upper and lower body strength with this workout!
- AMRAP is an acronym for “As Many Rounds As Possible.” When you see a workout classified as an AMRAP, it simply means that you perform the workout as written over and over again until the time stops. The goal is to get in as many rounds of the workout as possible.
- Because this workout contains strength movements, focus on steady movement. The goal is to continue to perform reps without stopping. Never sacrifice form for speed.
- If you’re new to a specific movement and don’t feel comfortable with it, sub in one that you do know or drop the kettlebell and perform it as a body weight exercise until you’re confident in your ability to perform it properly.
15-Minute Kettlebell Workout
Instructions: Perform as many rounds as possible (AMRAP) of the workout below within a 15 minute time period. Only go as fast as good form allows.
Warm up: Perform at least 10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.
15-Minute Kettlebell Workout:
5 Kettlebell Side Lunges (each leg = 1 rep)
6 High Pulls
9 Goblet Squats
10 Double Handed Swings
Cool down: Stretch and walk for 3-4 minutes.
Beginner? Start here!
Instructions: Perform 2-3 rounds of the workout listed above depending on your ability. Perform only as fast as good form allows.