Killer Kettlebell AMRAP Workout

Wow! What an awesome workout! Heather Robertson outdid herself with this workout. Killer Kettlebell AMRAP Workout is a total body metabolic strength workout and it is intense. I love this workout! I love kettlebell workouts and this is now one of my favorites. I challenged myself to keep pace with Heather throughout this workout and got an excellent workout.

AMRAP stands for As Many Rounds As Possible. This workout consists of 5 five minute circuits. Each circuit contains 4 exercises. Each exercise is done for 8 reps. You (and Heather, of course) will repeat one circuit (or Round) as many times as possible within the 5 minutes allotted for it. Before the circuit or round begins, the 4 exercises in the circuit are listed onscreen while Heather previews them. When the circuit/round starts, there is a timer in the upper right hand corner of the screen, counting down the 5 minutes. You follow along with Heather as she does the exercises, keeping pace with her if you are able. Otherwise you will have to work at your own pace. Luckily, the list of exercises remains on screen the entire 5 minutes, so you don’t have to worry about losing track of the exercises if you cannot keep up with Heather’s pace.

For 3 of the circuits I used a single kettlebell but for the other 2 circuits I used several kettlebells of different weights. So during the 30 second recovery I rushed to get my kettlebells in place to minimize wasted time between exercises. According to my FitBit I burned 272 calories. I spent 42% of the workout in my peak heart rate zone.

Killer Kettlebell AMRAP Workout is 36 minutes; 45 second intro, 4 minute warm up and 3 minute stretch. Equipment: kettlebell(s) and a fitness mat. Heather is using a 15 pound kettlebell. The kettlebell weights listed below are what I used.

Circuit 1: (25# KB)

1. Goblet squat, 8 reps
2. 1-arm row, 8 reps
3. Repeat #2 on other arm
4. Front swing, 8 reps (double hand kettlebell swing)
5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 2:

1. Kneeling press, 8 reps (in kneeling lunge, do a single arm overhead press) (15# KB)
2. Repeat #1 on other side of body
3. Single leg deadlifts, 8 reps (alternating single leg deadlifts, lifting other leg straight behind you when hinged forward) (25# KB)
4. Squat hop + row, 8 reps (holding KB on front of you, squat and place KB on floor, jump and land in squat, pick up KB, stand doing one upright row when standing) (25# KB)
5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 3: (20# KB)

1. Deadlift + lunge & curl, 8 reps (hold KB horns in both hands, do one deadlift + one reverse lunge with a double arm bicep curl at bottom of lunge, alternate legs when lunging)
2. Plank pass, 8 reps (in straight arm plank with KB on floor outside of one hand, reach under body with other hand, grab KB and pull it under body to other side, set KB on floor, alternate sides)
3. Tricep press, 8 reps (standing overhead tricep extension/French press)
4. Hi-lo swing, 8 reps (hold one KB in both hands, squat while swinging KB between legs to forehead level (arms are straight), stand and swing KB overhead)
5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 4:

1. Side lunge + raise, 8 reps (hold KB in both hands by horns, alternating stationary side lunges, do one straight arm front raise between sides) (15# KB)
2. Underhand row, 8 reps (bent over double arm row, hold KB by horns in both hands, palms facing forward) (35# KB)
3. Marching twist, 8 reps (alternating high knee raises, holding KB in both hands by horns, bring KB to hip when knee raises) (10# KB)
4. Toe taps, 8 reps (place KB on floor on its side, with hands behind head, alternate hop-tapping toes to base of KB)
5. Repeat #1-4 as many times as possible within 5 minutes

30 second rest

Circuit 5: (20# KB)

1. Squat + curl, 8 reps (hold KB by horns in both hands, squat and hold, do one double arm bicep curl then stand)
2. Lunge & twist, 8 reps (hold KB by horns in both hands, do alternating reverse lunges, at bottom of lunge, twist torso/KB toward front leg)
3. Swing & switch, 8 reps (alternating single arm kettlebell swings)
4. Burpee press, 8 reps (start standing holding KB in both hands, place KB on mat in front of you, place hands on mat on either side of KB, jump feet back to plank, jump feet back in to hands, stand while also picking up KB)
5. Repeat #1-4 as many times as possible within 5 minutes

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.