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You don’t need to log two-plus hours at the gym to get a full body workout. This routine, which trainer Eric Leija (a.k.a. Primal Swoledier) recently shared, demonstrates that all you need is 20 minutes.
The next time you’re short on time, grab a medium-weight kettlebell, set a timer, and prepare to, as Leija says, “get [your] full body torched” with this three-movement, 20 minute AMRAP routine.
Ideally, you’ll move right from one movement to the next, completing as many rounds of the below circuit as possible before the time runs out. But for all three movements, the goal is to keep your form as tight and controlled as Leija. If the countdown is too distracting, take the clock out of the equation and instead complete three to five rounds total, resting as needed.
Movement 1
You’ll start this four-part kettlebell flow with your feet hips-width apart, with the weight on the ground between your feet. Lift the kettlebell with a single-arm deadlift. As soon as you return the weight to the floor, move into a single arm bent-over row.
Next, clean the weight up alongside your body into the front rack position. As your raise the kettlebell to your chest, step the leg on the same side as the bell backwards in a reverse lunge. Keeping your elbow screwed to your ribcage, brace your core to maintain your position and step forward. Return the weight to the ground, then repeat on the other side. Complete for 3 to 5 reps per side.
Movement 2
Set the kettlebell aside and get into a pushup position. Before you descend towards the floor, check your form—engaged core and glutes, straight spine, neutral neck.
The goal here is to move at the same tempo and control as Leija, so don’t just smack your chest to the deck and rush through the reps. You’ll increases time under tension and will ultimately lead to greater chest and core gains. Lower on a count of two, and ascend on a count of two. Complete 10 total reps.
Movement 3
In the last and most challenge sequence, you’ll combine two movements into a single flow. Begin in a bent-legged downward dog position—get on all fours, lift your knees up an inch, and straighten your arms, drawing your shoulder blades together.
Shift your weight into your palms as you jump both feet forward to the outside of your hands, throwing your arms up overhead before your feet land. Immediately explode upward, descending into a squat to land before standing straight up. That’s one rep. Rest as long as you need to complete another rep with the same intensity. Complete 3 to 5 reps total.
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If your shoulders aren’t in the best shape, skip the first part of the exercise. Break it into two more distinct movements; begin in a high-plank position and practice explosively jumping your feet up to your hands. Then, jump straight up to finish the move.
Want more kettlebell workouts from Leija? Check out his Men’s Health Kettlehell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettlebell.
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