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One kettlebell. 6 movements. 20 minutes. Nearly your entire body.
20-MIN AMRAP
10 Curl + Press
10 Swings
10 Bent-Over Rows
10 KB Horn Push-Ups
10 Seesaw Lunges, 5/side
10 Thrusters
Complete as many quality rounds as possible. Rest when needed. The clock keeps running.
WEIGHT: I used a 20 KG / 44 LB bell.
Start lighter than you think. 10-16 KG is a great starting range for many beginners. More experienced? Try 16-20+ KG. Your training history and the movement matter more than the number on the bell. Pick a weight you can control through every exercise.
CUES + SCALING 👇
CURL + PRESS: Curl to your chest, ribs down, then press overhead without leaning back.
Scale: Lighter bell or separate the curl and press.
SWINGS: Hinge, load your hamstrings, snap your hips and let the bell float.
Scale: KB deadlifts or lighter swings while you learn the hinge.
ROWS: Hinge, brace and pull toward your lower ribs. Control the bell down.
Scale: Lighter bell or support one hand on a bench/chair and row one arm at a time.
HORN PUSH-UPS: Grab the horns, brace like a plank and keep your elbows controlled.
Scale: Regular push-ups → kneeling → elevated → wall push-ups.
SEESAW LUNGES: Forward lunge + reverse lunge = 1 rep. Control the transition through center.
Scale: Reverse lunges only, bodyweight lunges or use support for balance.
THRUSTERS: Squat, drive through the floor and press overhead. Legs start it. Core transfers it. Arms finish it.
Scale: Lighter bell or goblet squats without the press.
AMRAP TIP: Don’t win the first 5 minutes and lose the next 15.
Find a pace you can repeat. Your last few rounds should look like your first.
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https://www.bellsofsteel.us/#a_aid=TheFitDad
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