Welcome to Day 3 Kettlebell Workout.

It is a great HIIT workout that can be done with one Kettlebell and takes under 20 minutes to complete.

Make sure you push your self to the limit (while maintaining good form) and aim to complete As Many Rounds as Possible in 5 Minutes.

- Equipment: Kettlebell (I'm using 24kg in this video, makes sure you adjust the weight to your fitness level)

* Warm up for 5-10 minutes before you start this workout

- Workout: 3x 5 min AMRAP

1. 5 minute AMRAP

• 10x KB Swings (24kg) - adjust weight to your fitness lvl

• 10x Forward Lunges (Alternating - 5x Each Side)

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Rest 60-90 Seconds

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2. 5 minute AMRAP

• 10x KB Swings (24kg)

• 10x Back Lunges (Alternating - 5x Each Side)

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Rest 60-90 Seconds

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3. 5 minute AMRAP

• 10x KB Swings (24kg)

• 10x Goblet Squats

*for extra challenge, you can go for longer rounds (6min).

I have managed to complete:

1st AMRAP

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Swing = 70

F. Lunges = 60

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2nd AMRAP

Swing = 70

B. Lunges = 60

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3rd AMRAP

Swing = 60

G. Squat = 58

Equipment I use:

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Timecode:

0:00 - Intro

0:48 - Kettlebell Lower Body HIIT