30 MIN SWEATY KETTLEBELL AMRAP WORKOUT | Strength x HIIT (Dumbbell Alternatives)
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- Опубліковано 25 сер 2024
- KETTLEBELL AMRAP -Push your personal limits with this 30 minute total body workout using a kettlebell.
You’ll need a moderately heavy kettlebell (or combination of kettlebells) to complete this workout. I used a 12kg kettlebell but you may want to use something lighter or heavier depending on your fitness and strength level. Plus I give adumbbell alertnative for every exercise
We’ll work through 4 x 6 minute AMRAP’s that combine both strength and cardio moves. There are 10 reps of 4 exercises to complete for as many rounds and reps as possible in 6 minutes. Your goal is to push your personal limit to complete as many rounds of each circuit in the allotted time.
_____________________________________
AMRAP 1//10 Reps of Each
1️⃣G2O
2️⃣Lunge & Row
3️⃣Lunge & Row
4️⃣Deadlift Jump Forward & Back
*30 secs Rest
.
AMRAP 2//10 Reps of Each
1️⃣KB Halo to Squat
2️⃣O’head Tri Extension
3️⃣Squat Curl Sprawl
4️⃣KB Plank Pull Through
*30 secs Rest
.
AMRAP 3//10 Reps of Each
1️⃣Alt KB Single Leg Deadlift
2️⃣High Row Tap Back
3️⃣High Row Tap Back
4️⃣Alt Kb Hike Swing
*30 secs Rest
.
AMRAP 4//10 Reps of Each
1️⃣Pushup KB Tap
2️⃣Clean Step Back Lunge
3️⃣KB Squat to Jump Squat
4️⃣KB Leg Lowers
*30 secs Rest
FINISHER 1 minute max reps
American KB Swing
Commando Plank Tap
*Workout Complete 🔥 Burn 259 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo
![30 Minute Full Body Dumbbell Strength Workout [SUPERSETS] + NO JUMPING](http://i.ytimg.com/vi/ywA1MuUqxLw/mqdefault.jpg)
Thank you so much for following along with me. Do you enjoy the challenge of these AMRAP workouts? Drop me a comment and let me know. If you like this kettlebell workout checkout these ones next:
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Love an AMRAP and this was awesome! So much variety and i kept up with you with a 14kg KB - you know i love them - keep them coming lady! Thank you so much!💣
Always a pleasure! KBs for the win! 💣💣
Woohoo!! YEEESS 💪😅💪
Ya! Kettlebell! More of these kettlebell workouts please.
💣💪 Your kettle bell workouts have helped me gettin over my weight loss plateau! Thanks Penny! 102 pounds lost since 2FEB2021! 14 more to lose and hit my goal weight!🥵
Whooooo!!! That short little sweaty AMRAP kicked my butt!! Thanks as always for keeping it fresh and creative! Love you so much for keeping me and all of us motivated and fit! 💪❤️
Appreciate that so much Laura! Thank you for the lovely message 🥰
Ohh!!!! Awesome. I was with a lot of pain in my joints and neck…..and my therapist recommended kettlebell work out. I love it…. Please up more routines like this….. Thanks!!!!❤
New Kettlebell up in 2 weeks 😅
I tried a different trainer today big mistake she recommends a separate warmup which I didn't want to do so I warmed up while he explained the workout for 8 minutes and it was all standing not much of a cool down. Great workout for a person that doesn't have Arthritis and my back and knee bothered me. Some friends on my exercise group said she is intermediate to advanced which got in the way of my ego but I could have done hers a couple years ago before I dropped a tray on my already flat feet at my last job so I finished previewing this one love the splits on the screen and no ads the only thing better would have been seeing the puppies but with all the swinging it is good they didn't come out. I love that you provide plenty of modifications and when you say at the end "I am proud of you and you should be proud of yourself." I am doing this one tomorrow morning.
It’s very cold here at the moment so the puppies like to stay upstairs in the warm. I think they are in my birthday video up tomorrow though 🐶🐶
@@garagefitnessgirl I just told my husband and he explained it is Winter in Australia. History teacher he is 😆 Happy Birthday. You look much younger. I will do this one tomorrow. I love what I see and no ads and am sure to break a sweat and nobody in my exercise group will make any remarks and catch tomorrow's with you and the pups another time.
Excellent session. I was struggling throughout but somehow survived. More of these please!
Nice work Gavin! Glad you had a great workout 😅
I like all of your workouts, Penny! You are the best instructor on UA-cam! However, I mostly prefer the One hour workouts, and I wonder I you can think of releasing more of them! I am on of your best students sine the pandemic started and I am at advanced level, so for me 30 min are nothing...want more! Love you for everything you do! ♥️💯🍀
Thank you so much for following along with me. I have a 50 minute workout out tomorrow ❤️
Thank you Penny for the modification. I can just use my dumbbells for this workout. 🙏🙏
Yes,yes,yes 👏🏻👏🏻. Can’t wait to get into this one.
Hope you enjoy it Cherie 😅
Such an efficient and sweaty 30 minute workout!
Glad you enjoyed it!
Loved this! Your amraps are my absolute fave and kb just made it better!!
more kettlebell workouts please!! loved it!!
Glad you enjoyed it ❤️
I loved that style!!!! More more more!!!! Thanks Penny from Texas!!!! 💪🏼💪🏼💪🏼
As someone who formerly played D1 football in the US, you have the best functional workout routine that provides, cardio, strength, and explosiveness. I only workout to your channel! Barbell workouts are my favorite tho, love to see more of them! 👀
Hey Mason :) thank you so much for the great feedback! I’m so happy you’re enjoying the workouts. Did you catch my full body barbell workout last week?
@@garagefitnessgirl I did! All I have at home is a barbell/squat rack/free weights, that’s why I like to see them! I make it work with every video though, love your stuff, ready for tomorrows workout! 💪🏼
🔥 what a challenging, fun, goes-by-so-quickly KB workout!!!! Your AMRAPs are perfection. 💣
Awww!! You are too kind Freya! Thank you ☺️
#4
Thank you, Penny.
Well that did not disappoint. As I expected an epic workout. Love the clean and lunge back. Thanks Penny. 💪
Another sweaty one! Penny is the kettlebell queen. I bet if she told the kettlebell to start doing push ups it would.
Ha ha love that! Glad you enjoyed this one 😅
This is one of the best kettlebell workouts I've ever tried! Thank you so much for giving my day such an amazing start
Amazing! Thank you so much for the great feedback 🙏🙏
Thanks for the awesome kettlebell workouts Penny!
Thank you so much for following along with me Mike 🙏🙏
Love kettlebells. I just recently bought a 35lbs one. It’s challenging for me especially for upper body but I’m loving it. ❤️
Awesome! Yes, it’s a totally different burn during and after the workout.
This was amazing!!! I love kettle bell workouts!!! 💣💣💣
So fun aren’t they 😅
I loved this Penny. Hope you are enjoying your birthday. Time went so quick. Even with the one ad it is placed well and gave me the time to dry the sweat off my face and drink water.
Thank you Paula! Glad you liked it 😅
Managed 20 mins before the UK heatwave got to me.😁 saving it to my playlist for another (cooler) day.
I usually hate AMRAPs... though they are not my favorite - they do a great job of challenging you to work outside your comfort zone. Thanks as always Penny!
Hey penny love kettlebell workouts crusted a heavy one yesterday will be watching doing it tomorrow ☀️ 🏖 sunbathing now 🥵 40 degrees outside ! 🌊 fitness 👧 💪🏽
Oh you lucky thing! Sounds amazing 🤩
Hi Penny! It’s been a while since I don’t comment on here. I’m still doing all your workouts and always thankful for all you do and your awesome workouts. I love kettlebell workouts. 💣💣💣 Please keep these coming…😁💪
Yes, I like the challenge of AMRAP! This was a fantastic full body conditioner!
Fantastic Carol! So pleased you enjoyed it!
Awesome workout!!!
Thank you so much ☺️
This was an awesome workout! I didn't have a kettlebell, but your modifications with dumbbells worked out great! Thanks again! You rock!
So happy they helped Darlene ❤️
Love kettlebell workouts
Me too!!!
Stumbled across this brilliant workout - I love my kettlebells - this was just what I needed today - lacked the motivation but this has kicked started my mindset! Thanks Penny once again for a great workout! 💣😃x
🔥🔥🔥 Penny the most challenge was keeping my eye on you to know when you transitioned to the next work out! Love it. Thank you.
Did this one again....Still challenging and still love the combo! 💥 💥 Boom lady keep them coming. Thank you so much
New Kettlebell coming in the next fortnight ❤️
This playlist is fire!!!! Tired from the week but this workout made me feel powerful l!
Great workout Peeny, keep coming with more of these kettlebell workouts.
I love kettlebell workouts! Saving this!
Great workout! Thanks Penny 💪💣💣💣
Glad you enjoyed it Natasa 😅
Holly Molly hot one 🔥💣Bombstic💣🔥Today we have more als 40 degrees outside in Germany and I love kettelbell workouts so I am crazy and I did it!!!Sweaty and happy 🥲🤗🤗💞💞Thank you Penny 💕 🙏🏻
Loved this workout, I'm a sweaty mess right now! Please keep making kettlebell workouts and I love the 30-40 minute workout lengths - perfect for doing before work (the only time I'll squeeze a workout in)!
New Kettlebell up in 2 weeks 🥵
💣💣💣 Amazing, tough but great. I feel amazing! Thanks Penny 👍💪🏻😊
So glad to hear that Lisa 😅
Whewwww definitely a sweater after this 🫶🏾🫶🏾🫶🏾
Just brutal! 🥵 Your AMRAPs are some of your toughest workouts, which is saying a lot because all your workouts are so challenging! Not going to lie, I skipped out on the commando plank tap at the end because I was just finished! 😂🫠🥴 Thanks Penny!
FANTASTIC 👍👍Love the AMRAP workout with kettlebells! Tough work with me vs. me 💣💣AS ALWAYS you are the BEST!!😀❤️
Oh my gosh!!! This was a kiiiiller!!! I love kettle bell workouts! Thank you so much Penny!
Yay!!! So happy you enjoyed it 😁🙏🙏
Penny, excellent workout, regards from Spain.
Thank you so much Laura ❤️
Just what I needed to start the day🔥🔥🔥great workout Penny!! ❤️❤️👏🏽👏🏽
Another awesome Penny workout! This is definitely one to repeat and challenge yourself with another rep! Thank you for the awesome videos Penny!
YEEESS! The AMRAPs are always so fun! Glad you enjoyed it ❤️
💣💥🥰this was my routine today Monday, starting the week active and strong, thank you
Proud of you for getting it done 😅
Hey penny just completed this awesome kettlebell workout 💪 really enjoyed it would definitely like to see more longer kettlebell workouts 💣💣💣🏋♀️🏋♂️🏋♀️
Will definitely be adding more to the channel 🥰
@@garagefitnessgirl excellent 👌 👏 👍 many thanks
Loved this so much!!!
Yay!! So glad to hear that!
LOVE KETTLEBELL WORKOUTS!!! Especially love the AMRAP format for kettlebell - cardio & strength all in one. Thanks Penny for the sweatiest workout of my summer so far!
💣💣 - all your workouts are the bomb !
Appreciate you Laura ❤️
❤️ this AMRAP routine Penny 💣💣👍🏽👍🏽
Amazing intervals, kettlebells 🤪🤪🤪 it was awesome 👌. Thank you Penny 👏 😊 😀 🙏
LOVE LOVE !!
Yay! Glad you enjoyed it ❤️
You never disappoint! I always use your workouts when I'm on the road traveling. They work so well with limited gym equipment in hotels and still provide such a good challenge. Love the AMRAP format too! Thank you for keeping me in shape when I'm not at home!
Hey Jessica :) thank you so much for the amazing message. I’m so glad the workouts help you keep moving wherever you are 😅
Awesome!!❤❤
Thanks 🤗
Great, I loved it
Thank you Monica ❤️
Great routine!
Thank you so much ☺️
Feliz cumpleaños!!! Saludos desde Colombia 🥳🥳
excellent workout, thanks Penny
Helpful video
Kettlebells are my fav! I can't wait to do this one. I willl do this one tomorrow. Thanks Penny!
Hope you have a fantastic workout when you give it a go!
Wow! Hello from Dominican Republic. Esta rutina fue un reto! La tomé como cierre de la semana y mi extra de ejercicios (que son 4 días pero trato de llegar al 5to). Me sorprendió, el AMRAP es nuevo para mo y me frustra un poco porque no soy tan veloz y me falta técnica para no terminar con dolor en la columna!. Fue buena y retante!
Penny, you're not kidding when you say sweaty! What a great workout! I love using kettlebells. Thank you so much!
WOW WOW WOW - THAT has to be one of your toughest ever. I don't know how you did it all with a 12kg kettle bell. Wooo weee, I was struggling. I did it after another tough 30 minute but still. I only have an 8 or 16kg so one was too light and one was too heavy. Mixed it up wiht some weights - LOVE LOVE LOVE LOVE LOVE THAT - super tough S&C x
Crushed it!!!
Great job getting it done 😅
💣 Love it! TY!
Awesome! So glad you enjoyed it Alexis ❤️
Thanks a lot !!! Awesome work 👍👍👍👍
Morning Penny, sadly I haven't got a kettlebell ☹so really appreciated the dumbbell versions you gave. Great workout, really enjoyed it! 💣💪🥵🤩
Cannot wait to do this one!!! 🤗 I’m out camping this week!🏕 It’s been tough to ride my mountain bike at 10,000 ft, but I’ve been managing okay thanks to your workouts! 🙌 I could never have done this a couple years ago!
Another fun workout Penny!
this was awesome💣
Thank you so much Denise ❤️
AMAZING - did it again xxx love your work x
Love a good kettlebell workout and that one was 👍🏻
💣Another awesome workout!!
Lived it thank you !!!! 💫💜
Love it!!! Give me more!
This workout was 🔥🔥🔥🔥🔥 Penny I love ❤️❤️your 💣💣💣💣 workouts 👏🏽👏🏽👏🏽👏🏽
Thank you Nordia 🙏🙏🙏
Wow! That was a 💣x super super super tough xxx loved it!! ❤❤❤ off to do another 30 min now but I’ll be going slowly! X thank you 😊❤😂🎉🎉🎉
You’re a machine girl 💪😅💪
Oh wow, sweaty is the right word for it 🥵 😄 My first workout since I got covid, it feels so good to feel the burn again 💪🏻 Plus my kettlebells get lonely since I barely use them lately.
Great work out
Just being honest, i had to do this over 2 days (mixed with other workouts) as it's hotter than blue blazes here, and I wanted to give it my all! Loved it! Your kettlebell workouts are designed so well, and leaving the modifications on the screen is so helpful! Now, do I see some birthday candles off in the distance ...😍😎🤗
Yes I hear it’s crazy temperatures in Europe. My birthday workout is waiting for you too 🥰
This was a fun quick sweaty kettle bell workout! I loved the challenge!! Thanks penny for always keeping it interesting. Happy birthday month!!
Thanks Jessa 🥰🥰🥰
Revisited this one. Wowee! 😅💪
Thank you for this... this was my favorite.. I love working with Kettlebells.. I can rotate this with walking 6000 steps. Thank you much keep serving 👏🏿👏🏿🤗
Thank you so much for following along with me! So happy you enjoyed it ❤️
Love, love this workout 💪. 💣. Now I'm on to the rest of my day,
Total sweat! Very tough! Thank you!
Hope you enjoyed it 💪😅💪
LOVED IT! 💪🏼💪🏼💪🏼
More kettlebells please! 💣
💣 absolutely keep the KB workouts coming! Amazing session and perfect way to start a work week! Thanks Penny! 😀💪🏻🔥
wow - sweat fest over here. love !!💣💣💣💣💣💣💣
Awesome!!! Glad you enjoyed it 😅
One of my favourite ones you ever dropped Penny
Awww thanks so much! That’s awesome to hear 🙏🙏🙏
Great 👍 workout
💣💣💣💣 Great workout 💪👍
That was a very enjoyable WO 💣
👍👍👍👍💥💥💥💥 amazing!!!
Oooosh, that was hard!! 💣