20 Minute AMRAP - Upper Body - 1 Kettlebell As many rounds as possible in 20 minutes. 1 Round = * Single Arm Rows - 8 reps (each side) * Halos to Hip - 8 reps * Press Outs - 8 reps * Gun Slingers - 8 reps (each side) * Curl and Press - 8 reps Rest as needed between rounds. Choose a weight that challenges you while letting you maintain good form every single rep. Start lighter than you think - master the movement, then increase the load. ⬇️ Make it Easier * Drop to 5 reps per movement * Use a lighter kettlebell ⬆️ Make it Harder * Increase to 10 reps per movement * Use a heavier kettlebell Movement Cues: Single Arm Rows: Keep your back flat and drive your elbow up - I like to pretend I'm starting an old gas lawn mower. Don't just drop the bell on the way down. Actively lower it and keep your entire upper body engaged. Halos to Hip: Circle the bell around your head and bring it all the way down to your hip. Your obliques are working hard to resist rotation - and your hips, glutes, and obliques all fire to bring it back up. Press Outs: Hold the bell at your chest and press straight out. Try your hardest to pause before you bring it back in. Gun Slingers: Use hip and glute drive to pop the bell up, then pull your elbow in tight to your ribs to stop its ascent. Your bicep decelerates the bell at hip height. Curl and Press: Curl from your thighs to your chest, then press overhead with full extension at the top. Keep the eccentric motion completely controlled on the way down. Drop your round count in the comments and follow for more kettlebell workouts you can do in 30 minutes or less. #kettlebellworkout #upperbody #amrap #functionalfitness #kettlebelltraining
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