HIIT Workouts

Killer Kettlebell Pyramid Workout {20 minute AMRAP}

Build muscle, burn fat, and improve your cardio with this killer kettlebell pyramid workout revolving around heart-thumping kettlebell swings! 

If you know me, you know that I’m obsessed with productivity. I get this weird crazy high, happy feeling, after a productive day {which is usually planned out far in advance}. For example, today {Sunday} looked a little something like this: up early, took a cycling class, followed by a fresh green smoothie and church with the hubs. And now I’m sipping coffee at a local establishment writing this blog before I meet with the beautiful photographer behind these workout shots.

Even based just off of this list, I have a lot to be grateful for. But these past couple days, I’ve been feeling especially grateful; a really fun opportunity just came my way {which I can’t wait to spill the beans on in a couple weeks when I’m in New York} and I spent the entire weekend at a spa with my beautiful mamma {thanks for the endless pampering Christopher & Banks}. But all of this doesn’t even hold a candlestick to what I’m most grateful for right now, my husband!

We’re celebrating our one year wedding anniversary this week, April 25th. To be honest, it feels like we’ve been married much longer than a year. Maybe it’s because the year was packed with huge life-changes, from quitting my corporate job and launching my own brand, business, and blog to my husband having his best season ever on the AVP pro beach volleyball tour!

Regardless, wedding anniversaries are the time it’s totally acceptable to reminisce and re-share your wedding photos right?!

Love this handsome man to pieces and so thankful for all of his patience {in watching his dinner get cold as I take photos of it outside on a pretty food board}, support {being my right-hand man at my first event with The Her Initiative}, and never-ending love {always believing in me, even when I’m up in arms, stressed-out, and wondering why I ever thought I could make it on my own}!

So naturally, I’ll be indulging in wine, year-old, frozen wedding cake and a big date night to capital grille this week. Enter this killer kettlebell pyramid workout. A solid, 20 minute, total body workout revolving around heart thumping kettlebell swings. One of the best ways to strength train while getting your heart rate up; it’s a calorie-burning combo that gets you the best results in the shortest amount of time {only 20 minutes}!

Build muscle, burn fat, add strength and improve your cardio with this Killer Kettlebell Pyramid Workout.

{music: atlanis daylight, get more songs currently rocking my workout playlist here}

If you love this video you’ll also love my 7 Calorie Torching Kettlebell Moves +HIIT Workout!

the workout: killer kettlebell pyramid workout {20 minute amrap}

Complete the number of repetitions listed next to each exercise; working your way down the pyramid of kettlebell swings {50/40/30/20/10 repetitions}. Repeat the entire workout as many rounds as possible {amrap} in 20 minutes.

I recommend using a medium-to-heavy kettlebell; I used a 25 lb kettlebell. You can also use a dumbbell in place of a kettlebell. 

• 50 Swings
• 12 Front Rack Squat + Press {6 reps per arm}
• 12 Single Leg Deadlift + Row {6 reps per side}

• 40 Swings
• 12 Front Rack Squat + Press {6 reps per arm}
• 12 Single Leg Deadlift + Row {6 reps per side}

• 30 Swings
• 12 Front Rack Squat + Press {6 reps per arm}
• 12 Single Leg Deadlift + Row {6 reps per side}

• 20 Swings
• 12 Front Rack Squat + Press {6 reps per arm}
• 12 Single Leg Deadlift + Row {6 reps per side}

• 10 Swings
• 12 Front Rack Squat + Press {6 reps per arm}
• 12 Single Leg Deadlift + Row {6 reps per side}

see video above for complete workout and proper exercise form.

kettlebell swings – 50/40/30/20/10 reps

how to do it:

1. begin with feet a little wider than hip-width distance apart.
2. sit back, weight in your heels with kettlebell swinging between your legs, bringing forearms to inner thighs.
3. then, driving all your weight into your heels, thrust your hips forward; squeezing your glutes and hamstrings as you drive straight up into a standing position. this will force the kettlebell up to shoulder height.
4. come back to the starting position in a controlled manner, keeping your chest lifted. That is one repetition.

modify: use a lighter kettlebell or perform a less cardio-intensive sumo squat or sumo deadlift with the kettlebell. 

make it harder: increase weight, using a heavier kettlebell while maintain the same amount of pop as you thrust the hips forward into the top of the motion. Incorporating a consistent breathing pattern — inhale on the way down or at the bottom of the movement and exhale on the way up or at the top of the movement. 

front rack squat + press – 12 reps {6 reps per arm}

how to do it:

1. begin in a standing position, feet hip-width distance apart. holding the kb in your right hand in a front rack position, thumb to clavicle, elbow tucked in at your side.
2. come down into a squat, weight in your heels, sitting the hips back to align with the knees. chest stays lifted and core tight.
3. keeping your weight in your heels, drive your hips forward as you come to the top of the squat; exhaling and squeezing the glutes and hamstring on your way up.
4. once standing upright perform a single-arm overhead press on the right. with the kettlebell resting on the forearm, press the right hand overhead, bicep by ear.
5. return to the starting position and perform 6 repetitions on the right arm and six repetitions on the left arm for a total of 12 repetitions.

modify: use a lighter kettlebell or hold the kettlebell at your chest with both hands and perform an overhead press with both hands {for 12 repetitions}. Or omit the overhead press all-together. 

make it harder: increase weight, using a heavier kettlebell while maintain control of the kettlebell on the way up and down on the overhead press. Incorporating a consistent breathing pattern — inhale on the way down or at the bottom of the movement and exhale on the way up or at the top of the movement. 

single leg deadlift + row – 12 reps {6 reps per side}

how to do it:

1. start with the kettlebell in your right hand, standing with all your weight in your left foot and micro-bend or no-bend in your standing left leg.
2. hinge at the hips, slowing guiding the kettlebell towards the ground; keeping your body is in a straight line, neck in line with your spine {gaze in front of you at the ground}, flat back, tight core, and extended straight right, floating leg. You should feel tightness and a pull in your left, standing leg hamstring {the back of your left leg}.
3. hold at the bottom of the deadlift in this balance position while performing a single arm row on the right side. pulling your elbow up towards the ceiling, squeezing your back.
4. control the dumbbell on the way and down. think up on 1 count, down slow and controlled on a 3-4 count.
5. then return to a standing position, still with all the weight in your left, standing leg; really squeezing your left glute and hamstring as you come back to an upright position floating the right leg slightly behind you.
6. complete 6 repetitions on the right arm/leg and then 6 repetitions on the left arm/leg, for a total of 12 repetitions.

modify: use a lighter kettlebell or hold onto a chair or countertop for balance. 

make it harder: increase weight, using a heavier kettlebell while maintain good depth on the deadlift and balance on the row. Count the number of times you have to tap your floating leg for balance and challenge yourself to decrease this number. Or make a commitment to do a push-up repetition for every time you tap your foot for balance. 

the outfit: athleta + nike 

athleta quest chaturanga tights

nike tank

nike free cross-training shoes

garmin vivosmart

killer kettlebell pyramid workout {20 minute amrap}

Complete the number of repetitions listed next to each exercise; working your way down the pyramid of kettlebell swings. Repeat the entire workout as many rounds as possible {amrap} in 20 minutes.

• 50/40/30/20/10 Swings
• 12 Front Rack Squat + Press {6 reps per arm}
• 12 Single Leg Deadlift + Row {6 reps per side}

set a timer for 20 minutes and get to work! tell me in the comments below, how many rounds did you make it through in 20 minutes?

pin this workout