12-Minute Kettlebell Blast Workout

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As last week’s 15-Min AMRAP proved, a workout doesn’t have to be long to kick your butt. This one doesn’t require a lot a time, a lot of space, or a lot of equipment—just one kettlebell. Enjoy!

12-Minute Kettlebell Blast Workout

Equipment I Used:

  • Gymboss Interval Timer
  • 20-lb kettlebell

Set an interval timer for 12 rounds of 50 seconds of work and 10 seconds of rest. Push yourself to complete as many reps of each exercise as possible (without sacrificing form) in the 50 seconds. You’ll go through the following circuit four times.

  • Alternating One-Arm Swings: Hold kettlebell in right hand with legs a little more than shoulder-width apart. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. When the kettlebell is at its highest point, it will be momentarily “weightless”—this is when you’re going to grab it with your left hand, letting go of the right. Swing back down and repeat; always switching hands at the top. At the bottom of your swing, your thumb should be pointing back through your legs.
  • Marching Wall Sits: With back flat against the wall, squat into seated position, holding the kettlebell at your chest. Lift one knee up then the other, and continue to alternate in a marching rhythm. Make sure to keep your feet under your knees throughout—it’s more challenging this way. If marching is too hard, just hold the wall sit.
  • High Pulls (same arm for entire interval; switch next time through circuit): Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20-lb bell for these. Bend with your knees keeping back straight, grab and kettlebell, and power up, standing as you pull your elbow up, bringing the kettlebell up towards the side of your face. In a controlled movement, lower back to starting position. Switch arms during your next time through the circuit (in other words, you’ll do each arm twice in this workout).
12-Minute Kettlebell Blast Workout

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