ARIS
Cardio
Warm-up
2 × Frankenstein kicks
2 × single leg hip circles
2 × lateral thoracic flexion with arm overhead
2 × thoracic rotations
Repeat on the other side
4 rounds
3 × cross knee to elbow (both sides)
2 × squat
4 rounds
2 cycles
Workout
3 × double-arm swings
2 × horn grip squats
1 × ribbons
3 minute AMRAP
5 × jumping jacks
3 × cross knee to elbow (both sides)
2 × burpees
3 minute AMRAP
2 cycles
Kettlebell Monster
ARIS
Who is this for
Beginner-level athletes with single kettlebell and bodyweight experience ready for vigorous intensity. Expect 11 to 12 minutes of work.
Difficulty breakdown
LevelBeginner
IntensityVigorous
Duration11 to 12 min
EquipmentSingle Kettlebell and Bodyweight
Work time12 min
Why this workout
Have a go at this short but tough 12-minute single kettlebell workout that will have you gasping for air.
About this workout
Have a go at this short but tough 12-minute single kettlebell workout that will have you gasping for air.
Task breakdown
The workout
Warm-up
Warm-up
As written by the coach
2 × Frankenstein kicks
2 × single leg hip circles
2 × lateral thoracic flexion with arm overhead
2 × thoracic rotations
Repeat on the other side
4 rounds
3 × cross knee to elbow (both sides)
2 × squat
4 rounds
Workout
Workout
As written by the coach
3 × double-arm swings
2 × horn grip squats
1 × ribbons
3-minute AMRAP
5 × jumping jacks
3 × cross knee to elbow (both sides)
2 × burpees
3-minute AMRAP
Coach notes
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