This 25 min kettlebell amrap workout is designed with YOU in mind. With modifications for every fitness level, this workout will leave you sweating! Perfect as a supplement to your lifting program or a fun workout to add to your routine!

25 Minute Kettlebell AMRAP Workout: Choose Your Level | Burpees for Breakfast

25 Minute Kettlebell AMRAP Workout: Choose Your Level

WELCOME to the Capable & Strong Series! 

This series is all about strength training. We will be chatting about things from reasons why women should lift to suggested supplements to building a strong body and mind! And you can expect strength training workouts.

Capable & Strong Series! | Burpees for Breakfast

Oh heyyyy!

It’s Friday! It’s sunny and warm, it’s the almost weekend and I only have a half day at work today!! It’s been slightly rough on the motivation side of things this week, so I’m hoping I can regroup and get some stuff done this week!

Just because we are in the middle / on the tail end of a strength training series doesn’t mean that we can’t talk HIIT workouts. In my own workouts and in alot of my client workouts, I plan in HIIT workout days, in addition to strength days. I find it gives a good balance to workouts and allows for some full body work, especially if you do body part split days.

[bctt tweet=”Killer 25 Min Kettlebell AMRAP is up #OTB! #sweatpink @fitapproach” username=”burpees4bfast”]

I did a variation of this workout 2 weeks ago on Tuesday (right after Memorial Day) and it left me SO SORE for days after. The Hubs did it with me and we both left feeling like we got in a solid workout. The original workout had bulgarian split squats, but I didn’t have a step outside, so I tweaked it up!

What’s a bit different about this workout is that I’m giving a beginner, intermediate and advanced options. I wanted everyone to be able to try this out, so feel free to do all the moves for your level of fitness or mix and match!

Related: Single Arm Kettlebell Complex

EQUIPMENT

  • 1 – 2 mid to heavy kettlebells or dumbbells

SETUP

Complete RX reps for each move, for 3 – 5 rounds, depending on your level.

NOTES

Do all moves based on your level of fitness OR mix and match.

25 Minute Kettlebell AMRAP Workout: Choose Your Level | Burpees for Breakfast

THE MOVES:

BEGINNERS:

  • SQUAT JUMP THRUSTS: Stand with shoulders back and down, core tight, pelvis slightly tucked and knees slightly bent. With feet about hip width apart and feet pointed out slightly, come down into a squat, and drive through heels to jump up and press hips forward slightly. Land softly back into a squad. Repeat.
  • ROMANIAN DEADLIFT w/BENT ROW: With kettlebells in hand, stand with feet hip width apart, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). With knees slightly bent, hinge at the hips, sticking your butt back, keeping knees slightly bent and back as straight as possible. Stop when you feel tension in your hamstrings – you might NOT get your back to parallel. At the bottom of the movement, perform a bent row, rowing slightly up and back. Lead with the elbows and think about engaging the lats. Lower arms down, squeeze glutes as you begin to stand.
  • SIDE LUNGE & CURTSY LUNGE: Perform a side lunge by moving one foot out to the side, parallel with the right food. Grounding through heel, stick butt back, keeping chest lifted. Push off heel and return to start. With the leg that went out to the side, take it back behind you, bending both legs, ending in a curtsy position. Drive through heel to stand.

INTERMEDIATE:

  • THRUSTERS: With kettlebell in both hands, holding by the horns at your chest, stand with feet wider hip width apart, toes turned out slightly, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). Perform a squat. Drive through heels to stand and press kettlebell overhead. Be sure to squeeze your glutes, tuck pelvis slightly and brace core at the top to keep back from rounding.
  • SINGLE LEG ROMANIAN DEADLIFT w/BENT ROW: With kettlebells in hand, stand with feet hip width apart, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). With knees slightly bent, hinge at the hips, sticking your butt back, keeping knee slightly bent and back as straight as possible. Stop when you feel tension in your hamstrings – you might NOT get your back to parallel. At the bottom of the movement, perform a bent row, rowing slightly up and back. Lead with the elbows and think about engaging the lats. Lower arms down, squeeze glutes as you begin to stand.
  • SIDE LUNGE & CURTSY LUNGE w/KNEE RAISE: With kettlebell in both hand, stand with feet hip width apart, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). Perform a side lunge by moving one foot out to the side, parallel with the right food. Grounding through heel, stick butt back, keeping chest lifted. Push off heel and return to start. With the leg that went out to the side, take it back behind you, bending both legs, ending in a curtsy position. Drive through heel to stand.

ADVANCED:

  • SINGLE ARM THRUSTERS: With kettlebell in the racked position, stand with feet wider hip width apart, toes turned out slightly, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). Perform a squat. Drive through heels to stand and press kettlebell overhead. Be sure to squeeze your glutes, tuck pelvis slightly and brace core at the top to keep back from rounding.
  • SINGLE LEG ROMANIAN DEADLIFT w/SINGLE ARM BENT ROW: With 1 kettlebell in hand, stand with feet hip width apart, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). With knees slightly bent, lift the leg opposite the side with kettlebell and begin to hinge at the hips, sticking your butt back, keeping knee slightly bent and back as straight as possible. Stop when you feel tension in your hamstrings – you might NOT get your back to parallel. At the bottom of the movement, perform a single arm bent row, rowing slightly up and back. Lead with the elbows and think about engaging the lats. Lower arms down, squeeze glutes as you begin to stand.
  • SIDE LUNGE & CURTSY LUNGE w/PRESS & KNEE RAISE: With kettlebell in both hands, holding at the horns, stand with feet hip width apart, shoulders back and down (think putting them in your back pocket) and lats engaged (think about having an orange under each armpit). Pelvis slightly tucked and core muscles engaged (breathe in, the out, squeezing abdominals together). Perform a side lunge by moving one foot out to the side, parallel with the right food. Grounding through heel, stick butt back, keeping chest lifted. Press kettlebell or weight straight out in front of you. Push off heel and return to start. With the leg that went out to the side, take it back behind you, bending both legs, ending in a curtsy position. Press kettlebell or weight straight out in front of you. Drive through heel to stand.

[bctt tweet=”Can’t wait to try this 25 Min Kettlebell AMRAP! Choose your level! #sweatpink @fitapproach” username=”burpees4bfast”]

A few fun things!

  • Mindset2Muscles is AVAILABLE! Remember, it’s a 6 week body and mind transformation strength training program. It offers nutritional guidelines and support. The Mindset Journaling component is what makes Mindset2Muscles unique. We address those limiting beliefs and negative self-talk to help you exceed expectations and crush your goals. Find out more details on the sales page or head over to the shop and purchase!
  • The Burpees for Breakfast Squad is my favorite. It’s a private Facebook community of health-minded women where we talk about fitness, nutrition, mindset, wellness, self-care and more! Join The Squad today – it’s free!!
  • Local Readers – I’ll be doing a live fitness class and mini wellness workshop with ATHLETA on July 16th! Check out the Facebook page or The Squad for more details!

So, weekend is almost here! What do you have planned. I honestly have business stuff I neeeeed to get done. I’m subbing a class on Sunday at a new gym!!

SO, TELL ME:

Are you a fan of HIIT workouts?
What are you doing this weekend?!

XOXO,
JEN

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