All workout plans
AMRAP Conditioning
Fat lossBeginner
Three kettlebell and bodyweight sessions against the clock: as many rounds as you can, written down and beaten the week after.
At a glance
- Frequency
- 3× a week
- Suggested block
- 6 weeks
- Session length
- ~20 min
- Equipment
- Home kit
Save every workout as your current plan. Adjust the exercises and training days anytime.
A week on this plan
Rest days can move — keep the order.
Equipment & training breakdown
Equipment
HomeBodyweightKettlebell
≈16 working sets
Where the week's sets go
- Legs6 sets · 38%
- Core6 sets · 38%
- Chest1 set · 6%
- Back1 set · 6%
- Shoulders1 set · 6%
- Other1 set · 6%
The workouts
Workout 1 of 3
Swing & Push
5 exercises · ~20 min
Swings, push-ups, lunges, then jump squats
AMRAP · 12 min
As many rounds as fit before the clock runs out.
- Kettlebell swingGlutes · Kettlebell15 reps
Fifteen swings, ten push-ups, twelve lunges, round after round for twelve minutes. A finished round starts the next.
- Push-upChest · Bodyweight10 reps
- Walking lungeQuads · Bodyweight12 reps
- Kettlebell swingGlutes · Kettlebell15 reps
AMRAP · 6 min
As many rounds as fit before the clock runs out.
- Jump squatQuads · Bodyweight10 reps
Ten jump squats and twelve sit-ups for six minutes. Steady beats fast and stopping.
- Sit-upAbs · Bodyweight12 reps
- Jump squatQuads · Bodyweight10 reps
Workout 2 of 3
Squat & Row
4 exercises · ~20 min
Goblet squats, rows, jackknife sit-ups
AMRAP · 15 min
As many rounds as fit before the clock runs out.
- Kettlebell goblet squatQuads · Kettlebell12 reps
Twelve squats, ten rows each arm, ten jackknife sit-ups, for fifteen minutes.
- Kettlebell alternating rowUpper back · Kettlebell10 reps
- Jackknife sit-upAbs · Bodyweight10 reps
- Kettlebell goblet squatQuads · Kettlebell12 reps
Workout 3 of 3
Thrusters & Jumps
5 exercises · ~20 min
Thrusters, jump squats, swings, then broad jumps
AMRAP · 10 min
As many rounds as fit before the clock runs out.
- Kettlebell thrusterFront delts · Kettlebell10 reps
Ten thrusters, ten jump squats, fifteen swings, for ten minutes.
- Jump squatQuads · Bodyweight10 reps
- Kettlebell swingGlutes · Kettlebell15 reps
- Kettlebell thrusterFront delts · Kettlebell10 reps
AMRAP · 8 min
As many rounds as fit before the clock runs out.
- Burpee broad jumpFull body · Bodyweight6 reps
Six burpee broad jumps and twelve sit-ups for eight minutes. Jump forward, walk back.
- Sit-upAbs · Bodyweight12 reps
- Burpee broad jumpFull body · Bodyweight6 reps
How to progress
Each AMRAP is a test you repeat: write down the rounds and reps, and beat them next week. Once you add two full rounds, go up a kettlebell size and start counting again.
Start this plan
Keep your workouts organised and track your progress in Vytal.
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