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In The Arena Blog

20 Minute AMRAP Kettlebell Workout

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If you have a kettlebell at home and 20 minutes to spare, then Strength and Conditioning Coach Jason Salazar has the perfect workout for you. These two 10 minute rounds will hit your whole body.


Coach Jason Salazar:
All right, back at The Arena, we’ve got another workout for you today. Today we’re going to do a little AMRAP. AMRAP means as many rounds as possible. We’re going to do two 10 minute rounds with a three minute break in between those rounds. Each round consists of four exercises. We’re just going to keep repeating those exercises over and over in those 10 minutes until that time runs out. Then we rest for our three minutes. Then we have some new exercises to do for the next round.

For our first round in the very beginning, we have five clean and presses on each side with our kettlebell or our dumbbell. So kettlebell clean and press, remember guys, we swing that bell out. So pop right up to the clean, press it overhead. We’re going to do that five times on one arm, five times on the other. If you got to use that dumbbell, same thing. Just make sure when you turn the dumbbell in right here, swing it out, pop it, press. Just don’t clip yourself in the knees or in the legs with that.

Then we got five V-ups. Get on that butt as much as possible. Try to make a V as best as possible. All the way down, all the way up.

And we’ve got five ball foot squats. Remember heels shoulder width apart, point those knees out, keep that chest up at the top of our squat. Go up on those toes like a jump squat, but no jumping. We just got five of these guys.

And our fourth and final exercise in this, guys, is just got five rows on each side. Remember, nice flat back. Keep that chest up. Pull the elbow up as high as you can. Nice and tight. Fight the descent. Five on one side, five on the other. Remember you can also use your dumbbells for this, too.

All right, so we just got done with round number one. We had a three minute break. Now we’re doing round number two. We’re going to change up the exercises just a little bit. Instead of a clean and press, now we’ll just clean. You just got five on one side, five on the other. You can still do the same thing with a dumbbell. Just press it right here, pop it up, use those hips. Five on one side, five on the other.

Now we’ve got five sit-ups. Try and get that full range of motion, guys, all the way down, all the way up.

We got five regular squats now. Once again, you can keep your chest up. Keep those arms straight up.

And we’ll finish this up with those five one arm rows once again. Remember, keep that chest up, guys. Pull that elbow up as high as you can. Five on one side, five on the other.

All right, so the idea behind AMRAP is to see how many rounds you can get within those 10 minutes. So maybe the next time you do it, you’ve challenged yourself. Should I do another round? Try to do two more rounds. Remember, you have 10 minutes to go as hard as you can. Find a pace though, you’re not taking breaks. You want to be able to work consistently throughout those whole 10 minutes before you get that three minute break and do it for 10 more minutes.

Stay tuned for more workouts. Plus The Arena is working on an online instructional platform for all of our programs. Stay safe. From The Arena, we all appreciate your support and we can’t wait to have you back into our gym.

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