@austinhaslam: Click the link in my bio for a free week of training from my updated 8-week kettlebell program! Can you build muscle, improve conditioning, and work on mobility with just one kettlebell? Try this 30-minute full-body AMRAP. We’re training our legs, back, chest, shoulders, arms, and core through five movements. 30-MIN FULL-BODY KB AMRAP Equipment: 1 kettlebell Weight used: 20 KG / 44 LB Goal: As many quality rounds as possible. 1. 8 DEEP SQUAT CURL + THRUSTERS • Squat deep, curl at the bottom, then drive up into an overhead press. All three = 1 rep. • Keep heels planted, core braced, and finish overhead without arching. • Targets: Quads, glutes, biceps, shoulders, triceps, core. • Mobility: Hips, ankles, shoulders. • Scale: Lighter KB or regular thrusters. 2. 8 REVERSE LUNGES (4/SIDE) • Hold the KB at your chest, step backward, and drive through your front foot. • Targets: Quads, glutes, single-leg stability. • Scale: Bodyweight lunges. 3. 8 GLADIATOR DEADLIFTS (4/SIDE) • Start with the KB outside one foot. Reach across, hinge, stand tall, and lower it to the opposite side. • Brace your core and avoid twisting through your lower back. • Targets: Glutes, hamstrings, obliques, deep core stabilizers. • Scale: Regular KB deadlifts. 4. 10 SPLIT-STANCE ROWS (EACH SIDE) • Hinge forward, keep your hips square, and row toward your back pocket. • Targets: Lats, rhomboids, middle traps, rear shoulders, biceps. • Benefit: Strengthens muscles that control your shoulder blades and support better posture. • Scale: Support your free hand on a chair. 5. 10 KETTLEBELL PUSHUPS • Keep the KB stable, brace your core, and lower with control. • Targets: Chest, triceps, shoulders, core. • Scale: Regular floor, knee, or incline pushups. WHAT’S IN MY UPDATED 8-WEEK PROGRAM? • 44 single-kettlebell workouts • Coaching videos for every workout • 3, 4, and 5-day training splits • Warmups and mobility routines • Beginner-friendly scaling options • Every workout 45 minutes or less Rest as needed. Focus on controlled reps and consistent effort. Save this workout and follow for more effective training with minimal equipment! #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

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Tuesday 10 November 2026 00:14:24 GMT