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Free Fitness Friday: AMRAP Kettle Bell Workout #2

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It's finally Friday and this week, more than ever, I am so happy it's the end of the work-week! With my first full week of my Dietetic Internship under my belt, I am ready for some R & R this weekend - after fitting in this quick and effective Kettle Bell workout of course!

Photo compliments of  DA Photospot

Photo compliments of DA Photospot

This week's Free Fitness Friday features a calorie-blasting 30-minute Kettle Bell workout that you can do anytime and anywhere. This quick and convenient workout requires only 1 moderate-weight Kettle Bell and enough space for you to move around, jump, and swing the kettle bell. You want to be sure to use a moderate weight that you can lift 15-20 times for each exercise and to warm-up for 3-5 minutes prior to starting the workout. 

The concept of the workout is to complete As Many Rounds As Possible (A.K.A. "AMRAP") of the 5 different Kettle Bell exercises in 30 minutes, but to do so at a realistic pace so that you are able to continue the workout for 30 minutes.  I will complete this workout at Vitality Fitness and will most likely warm-up on the treadmill, but you can also walk / jog outside, ride a stationary bike, or warm-up on the rowing machine or elliptical.

So here it is! The 30-Minute AMRAP Kettle Bell Workout

1 Round:

  1. 20 X Kettle Bell Swing (full swing) *
  2. 20 x Kettle Bell Upright row *
  3. 10 x left leg forward lunge with Kettle Bell overhead press
  4. 10 x right leg forward lunge with Kettle Bell overhead press
  5. 10 x Squat Jump (holding Kettle Bell at chest height)

Repeat exercises for the next round(s) until the 30-minutes is up! Trust me, the time goes by quickly and the workout will be over before you know it!

* Here is a short video to demonstrate the first two exercises (Kettle Bell Swing and Kettle Bell Upright Row) in case you are not sure of how to perform these exercises.

(Note: I only performed 5 repetitions of each exercise for demonstration purposes, but aim for the designated number of reps for each exercise listed). If you still are not sure how to perform one of the exercises, please feel free to ask me in the comments below!

And that is it, my friends! A very quick (and sweaty) workout for you to blast some calories before the weekend arrives... now it's time to work out and then veg out! 

Have a great Friday and wonderful weekend ahead!