This Strength and Conditioning workout is a kettlebell circuit consisting of 5 different exercises to repeat as many times as possible for 20 minutes.
VIDEO TRANSCRIPT:
Coach Jason Salazar:
Hey guys. Jason here at The Arena, we have another workout for you today. Today we’re going to do a 20 minute AMRAP. Remember, AMRAP means as many rounds as possible. We have five different exercises to do. We’re going to repeat those five exercises round after round after round until the 20 minutes expires. Then we’re done. We’re going to need a kettlebell or a dumbbell for today’s exercises. So to start the round off, we’ve got 10 swings. Remember hinge at those hips, squeeze that butt at the top. Stand nice and tall. If you don’t have a kettlebell, you can still do the same thing with the dumbbell.
So after the swings, we’re going to do tactical lunges with the kettlebell or a dumbbell. You have five in each leg. So what’s going to happen, whatever side you’re holding that bell or dumbbell on, reverse lunge, pass it through. Stand back up. Repeat the same thing. Reverse lunge, pass it through. So one, one, two, two. Just make sure you keep your chest up, the knee touches the ground every time. Alright we got Persian press next with either kettlebell or a dumbbell. We’re going to get on our backs, we’re going to drive through our heels, pressing hips up as high as we can and then we’re going to press. We got five presses on one side, five presses on the other. Make sure the elbow touches the ground. You get all the way back up, five and five.
Now we got a kettlebell, Sumo deadlift or dumbbell. We’ll get a nice wide stance. Bend over, keep a nice flat back. Just pull straight up. Just using those legs. Try to push those knees back in. If you can’t use that, we got a dumbbell, it’s the same thing. Just make sure we got a nice wide stance guys. So the last one on the round, half Turkish get ups. So we’re just doing the sit-up portion of a Turkish get up. We’re going to put our arm straight up, lock it out. Same side. Now right leg will be up. I’m working to my left. I’m not going to straight sit-up, I’m going to go to my elbow. Push up, up to my hand. Sit nice and tall. That’s one. Go back down, two, three. Did five. Then we’ll just switch sides. Don’t forget your leg. Then we’ll do the same thing on the other side. Five and five.
All right guys, just a reminder, AMRAP. Remember as many rounds as possible. This is for 20 minutes. Try to set a pace so you and keep moving. We don’t want to take breaks in this, we want to just keep moving the entire time. Try to get as many rounds as possible and remember, you can use whatever weights you need. All right guys, I hope you’ve been enjoying the workouts. Stay tuned for more workouts. We’re going to keep posting workouts as much as you possibly can until we can get you back into our gym.
