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15-Minute AMRAP Fun!

4 min
 · 
4 exercises
Don't worry, this workout is much more enjoyable than the title portrays... maybe. Aim to complete as many rounds as possible of the following routine in 15 minutes. All you'll need is a kettlebell, or a backpack with 2 - 4 litres of water tucked inside. Get to it!
Kettlebell One-Legged Deadlifts
1 sets
20 reps
10 reps per side per set!
Kettlebell Squats
1 sets
15 reps
Get those hips below the knee line, ouch!
Kneeling Kettlebell Press
1 sets
20 reps
Again, go for 10 reps per side!
Twisting Jump Squats
1 sets
10 reps
Get low with every rep!
15-Minute AMRAP Fun!
4 min
 · 
4 exercises
Don't worry, this workout is much more enjoyable than the title portrays... maybe. Aim to complete as many rounds as possible of the following routine in 15 minutes. All you'll need is a kettlebell, or a backpack with 2 - 4 litres of water tucked inside. Get to it!
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Kettlebell One-Legged Deadlifts
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
10 reps per side per set!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings
  1. Hold a kettlebell by the handle in one hand using a neutral grip.
  2. Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
  3. Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
  4. Continue lowering the kettlebell until your torso is parallel to the ground.
  5. Return to the upright position in a smooth movement.
  6. Repeat.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Kettlebell Squats
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Get those hips below the knee line, ouch!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
  1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
  2. Squat down keeping your slightly arched and pushing your hips back.
  3. Continue down until your thighs are parallel to the floor.
  4. Hold for a count of one.
  5. Return to the start position.
  6. Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Kneeling Kettlebell Press
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Again, go for 10 reps per side!
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Using one arm, bring the kettlebell up towards your shoulder so that your arm is in the hammer-holding position. (Aim for the position of the kettlebell to be pointing upward, and upside down).
  2. Take one lunge step forward and lower your body down to the ground. Find a grounded position in which you can maintain balance.
  3. Using your shoulder and chest strength, drive the kettlebell upwards; imagine a straight line running from the ceiling through the kettle bell and to the floor. Trace this line up.
  4. Once in a fully extended position, slowly lower the kettlebell back down to the starting position following that same traceable line.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
  1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
  2. Place the dumbbells on top of your thighs with your palms facing down.
  3. Raise the dumbbells to your shoulders.
  4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
  5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
  6. Pause for a count of one.
  7. Slowly return to the start position inhaling as you do so.
  8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

Twisting Jump Squats
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Get low with every rep!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
  1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
  2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
  3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand straight with a tight core and your chest up.
  • You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
  • Your back knee should be slightly bent.
  • Place your hands on your hips. If you want a challenge, place them straight above the head.
  • Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
  • Land in the lunge position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
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