<\/p>\n It\u2019s an AMRAP workout, which stands for as many rounds as possible. Kinney-Woods has supplied a short sequence of three exercises. Do three reps of each exercise to complete one round. Complete as many rounds as possible in seven minutes.<\/p>\n Latest Videos From \u201cThis challenges your work capacity and keeps the body moving continuously,\u201d says Kinney-Woods.<\/p>\n \u201cIt\u2019s efficient, athletic and fun, exactly how I believe training should feel.\u201d<\/p>\n You may like<\/p>\n If you make a note of your score, it\u2019s also a great workout to revisit from time to time to see if you can beat your previous score.<\/p>\n How to do this kettlebell AMRAP workout<\/p>\n Start a timer for seven minutes. Perform each of the exercises below to complete one round. Complete as many rounds as possible in the time allowed. All three moves are unilateral exercises, so hold the kettlebell in your right hand for the first round, then swap hands for the next round. Alternate sides each round.<\/p>\n If you\u2019re doing this as a standalone workout (instead of a finisher to a longer workout), you must warm up first. Steal this PT\u2019s warm-up routine<\/a> if you don\u2019t have a preferred sequence already, include some light cardio to gradually raise your pulse, and practice each of the movements below with a light kettlebell. It\u2019s especially worth practicing the clean movement to make sure you\u2019re not banging the kettlebell on your wrist.<\/p>\n Here\u2019s Kinney-Woods demonstrating two rounds worth of the exercises. Keep scrolling for written exercise guides.<\/p>\n 1. Single-arm kickstand RDL<\/p>\n Reps: 3<\/p>\n What to read next<\/p>\n Stand with your feet hip-width apart, holding the kettlebell in your right hand.Step your right foot back slightly, resting the toes lightly on the floor. Your weight should be in your left leg.Engage your core<\/a>.With a slight bend in your left knee, push your hips back to lower the kettlebell straight down until you feel a slight stretch in your left hamstring.Push through your left foot and drive your hips forward to return to standing, squeezing your left glute at the top of the movement.<\/p>\n Form tip: Keep your spine straight and shoulders square throughout.<\/p>\n 2. Single-arm kettlebell clean<\/p>\n Reps: 3<\/p>\n Stand with your feet hip-width apart, holding the kettlebell in front of you in your right hand.Engage your core.Push your hips back and bend your knees to lower the kettlebell between your legs.Squeeze your glutes and drive your hips forward explosively to generate the momentum to lift the kettlebell to shoulder height, bringing your forearm underneath to catch the kettlebell softly in your bent elbow\u2014this is called the front rack position.Reverse the arm movement and go straight into the next rep.<\/p>\n Form tips: <\/p>\n Keep the kettlebell close to your body as it rises.Allow the kettlebell to rotate smoothly around your wrist instead of flipping it over your hand as you transition from raising to lowering.3. Single-arm kettlebell push press<\/p>\n Reps: 3<\/p>\n Begin with the kettlebell in the front rack position, with the kettlebell resting on your right forearm in front of your right shoulder.Bend your knees slightly, then straighten up powerfully and press the kettlebell overhead.Lower the kettlebell back to the front rack position with control.<\/p>\n Form tip: When your arm is fully extended, your biceps should be by your ear.<\/p>\n![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/7uepuckkxv1645106070.svg\")
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