Post by @austinhaslam

Comment “COMPLEX” and I’ll send you a FREE week of kettlebell training. 🔥 6 MILLION people saw the original version of this workout and 344K saved it. With a couple simple tweaks, I think it just got even better. All you need is ONE kettlebell + 20 minutes. Set a timer and complete as many quality rounds as possible: 20-MIN AMRAP 1. 10 Bent-Over Rows Hinge, brace your core, and drive your elbows toward your hips. Build your lats and upper back while your posterior chain holds you in position. 2. 10 KB Swings Load the hips and explode. Don’t lift the bell with your arms. Your hips move the bell. Your arms guide it. 3. 10 Devil’s Halos Control the bell through the entire path around your body. Shoulders, upper back, grip, and core all have to work together. 4. 10 Goblet Squats Bell tight to your chest. Whole foot planted. Sit between your hips and drive the floor away. Quads + glutes + core. 5. 10 Thrusters Squat and immediately drive the bell overhead. Legs start it. Core transfers it. Arms finish it. 6. 10 Plank Pull-Through + Push-Ups Pull the bell across your body → push-up = 1 rep. Keep your feet wide and hips square. Your core fights rotation while your chest, shoulders, and triceps handle the push-up. That’s 60 reps per round. Repeat for 20 minutes. PRO TIP: Start lighter than you think. Choose a weight you can control through ALL six movements, not just the exercise you’re strongest at. One kettlebell. 20 minutes. Full body. Simple. Efficient. Hard. Save this workout and give it a shot. 💪🏻 #functionalfitness #kettlebelltraining #homeworkouts #fullbodyworkout #kettlebellworkout