© Eric Leija - YouTubeKettlebell flow coach Eric Leija shares his single kettlebell workout called the "Kettlebell 300", a 20-minute AMRAP workout that will torch calories.
Kettlebell flow coach Eric Leija (a.k.a. Primal Swoledier), creator of the Men's Health Kettlehell program, has been sharing some of his favorite workouts, including his no-equipment bodyweight routine, his single-kettlebell total-body workout, and his advanced 'beast' flow.
Now, he's back with a 20-minute calorie torcher that only requires one kettlebell. Leija uses the routine when he's on the go, and needs to cram a ton of work into a small amount of time and space.
"I like to call this the Kettlebell 300. You're gonna hit 300 reps," says Leija. "Have fun, push the pace, but maintain quality reps."
He also included an optional warmup and cool down, which will add 5 to 10 minutes to the routine if you choose.
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Mobility Warm Up
Ankle Rolls - 10 reps each directionKnee Circles - 10 reps each directionBig Hip circles - 10 reps each directionBackstroke and Front Stroke - 10 reps each directionGlobal Neck Stretch - 10 each reps direction
The Workout
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20 minutes, AMRAP (as many rounds as possible)
"Set the clock to 20 minutes, and complete 50 reps of each movement back to back with minimal rest in between exercises," says Leija.
Kettlebell Swing - 50 repsOffset Kettlebell Pushup - 50 (25 reps each side)Two-Hand Horned Squat - 50 repsKettlebell L-Sit Toe Reaches - 50 repsKettlebell Clean to Press - 50 (25 each side)Explosive Kettlebell Deadlift - 50 reps
Cool Down/Decompression
Perform 1 round of every exercise back-to-back, using your breath to help release tension
Kneeling Spine Wave - 1 minuteAlternating Needle Arm Thread - 1 minuteAlternating Floor Scorpion - 1 minuteBretzel Hold - 1 minute each side
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Looking for more workouts like this from Leija? Check out his Kettlehell program on the Men's Health All Out Studio streaming platform.
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