15-minute kettlebell workout with Sweat trainer Cass Olholm

Kristine Tarbert
·Features and Health Editor
·5-min read

This 15-minute Express AMRAP Kettlebell Workout by ​Sweat trainer Cass Olholm is sure to get your heart pumping and is perfect for any level of fitness.

With an interval of 45 seconds of work and 15 seconds of rest, the aim of this workout is to perform as many reps as possible during the working time and make the most of the short rest time to recover before your next exercise.

“So it doesn't matter if you're a beginner or if you have been training for years, you will still find this challenging,” Cass says.

Sweat trainer Cass Olholm workout
Sweat trainer Cass Olholm shares a kettlebell workout. Photos: Yahoo Lifestyle

Express AMRAP Kettlebell Workout

Cass recommends a warm-up that consists of two to three minutes of cardio of your choice, for example skipping, jogging, high knees, or butt kicks.

Complete three laps.

Halo - 45 seconds

Step 1: Begin standing, holding a kettlebell with both of your hands ensuring the bottom of the kettlebell is facing up and at approximately chin height. This is your starting position.

Step 2: Inhale and brace your core, exhale as you rotate the kettlebell in a halo like shape around your head. Alternating between clockwise and anticlockwise each movement.

Kettlebell Swing - 45 seconds

Step 1: Holding a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart.

Inhale. While maintaining a slight bend in your knees, tilt forwards from your hips and allow the kettlebell to gently swing backwards between your legs. This is your starting position.

Step 2: Exhale. Using your glutes and hamstrings, extend your legs and hips to swing the kettlebell forwards and upwards to shoulder height.

Step 3: Inhale. Bend your knees and tilt forward from your hips to lower the kettlebell and return to the starting position.

Alternating Power Snatch - 45 seconds

Step 1: Place a dumbbell horizontally on the floor in front of you. Plant both feet on the floor further than shoulder-width apart on either side of the dumbbell. Bend at the hips and knees until your upper legs are parallel to the floor, ensuring that your knees remain in line with your toes. Extend your right arm to grasp the dumbbell with an overhand grip (palm facing towards you). This is your starting position.

Step 2: Exhale. Push through the heels of your feet to come to a neutral standing position. At the same time, bend and elevate your elbow to raise the dumbbell to approximately chin height before rotating your elbow around and under the dumbbell. Immediately extend your arm overhead so that it is in line with your ear, ensuring that your knees remain ‘soft’ (Ensure that the dumbbell remains in close contact with your body through this portion of the movement.) Extend your hips and knees to come to a neutral standing position.

Step 3: Inhale. Bend your elbow to lower the dumbbell to shoulder height before rotating your elbow around and over the dumbbell. Bend at both the hips and knees and extend your elbow to return to the starting position.

Step 4: Switch hands to place your left hand on the dumbbell.

Exhale. Push through the heels of your feet to come to a neutral standing position. At the same time, bend and elevate your elbow to raise the dumbbell to approximately chin height before rotating your elbow around and under the dumbbell. Immediately extend your arm overhead so that it is in line with your ear, ensuring that your knees remain ‘soft’ (Ensure that the dumbbell remains in close contact with your body through this portion of the movement.). Extend your hips and knees to come to a neutral standing position.

Goblet Squat - 45 seconds

Step 1: Holding a kettlebell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.

Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.

Step 3: Exhale. Push through your heels and extend your knees to return to the starting position.

Deadlift - 45 seconds

Step 1: Standing directly behind two kettlebells, plant both feet on the floor shoulder-width apart. Bend at both the hips and knees, to place your hands on each kettlebell in an overhand grip (palms facing towards your body). Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2: Inhale. Exhale. Using your glutes and hamstrings, push through the heels of your feet to extend your hips and legs to find a neutral standing position, ensuring that you maintain a proud chest and your head is an extension of your spine.

Step 3: Inhale. Bend at the hips and, once the kettlebells reach knee height, bend your knees to return to the starting position, ensuring that your knees remain behind your toes. Once again, ensure that you maintain a proud chest and that your head is an extension of your spine.

High Intensity Strength with Cass is available exclusively in the Sweat app.

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