Welcome to another Duwe Fitness Workout. Get ready! This one is a tough one.

It involves 25 seconds of work and 15 seconds of rest. Each round consists of 12 sets. There are 3 rounds in total followed by a 12 minute round of AMRAP, which stands for as many rounds as possible.

Keep those positive thoughts and emotions flowing throughout this one! Push out fear and bring in love. It’s the only way you’ll get through it. You’ve got this. Let’s go!

Follow along with the video below or read the outline of the workout below.


Reverse Lunge Kick

Begin standing with your feet about hip-width apart. Step back with your right foot. Get your knee as low to the ground as possible. Then, step forward and kick your right foot. You’re going down and up with that right leg. Do the same with your left leg.

Side Squats

Stand tall with your feet about hip-width apart. Step to your right side and bend into your right knee. Step back in and then step out to the left. Bend into your left knee. Continue to alternate and repeat.


Pike Crunch

Lie face-up. Extend your legs straight up to the sky. Lift your shoulder blades up and off the ground. Try to touch your toes with your hands.

Chest Press

Lie face-up again. Hold a kettlebell in both hands. Push it straight up from your chest. Then slowly lower it back down.


Lie face-up. Hold kettlebell above your chest. Keeping your legs straight slowly move them up and then lower them back down. 


Goblet Squats

Stand with your feet wider than hip-width apart. Hold the kettlebell in front of your chest. Squat back and bring your elbows down to your knees. Then push back up.

Stiffleg Deadlift Upright Row

Stand tall. Hold the kettlebell in both hands. Bend forward at the hips, bringing the kettlebell to your shins. Stand back up tall. Bend your elbows up and out and bring the kettlebell up to about chest height. Repeat. Make sure you keep your elbows above the kettlebell in the upright row. 

Kettlebell Swings

Stand tall with your legs slightly wider than hip-width apart. Bend forward, keeping your back straight, and bring the kettlebell in between your legs. Then swing the kettlebell up toward shoulder height as you stand back up.


AMRAP stands for As Many Rounds As Possible. And that’s exactly what you’re going to be doing for the last 12 minutes of your workout. The round includes:

5 Burpees
10 Shoulder Presses
5 Burpees
10 Bent-Over Rows
5 Burpees
10 Bicep Curls
5 Burpees
10 Tricep Extensions

See below for the exercise descriptions. The goal is to move through this round as many times as you can during the 12 minutes. Take rest breaks when you need them, but challenge yourself. Try to keep moving.

Burpees: Stand tall, then go down to a plank. Then, jump back up into a standing position.

Shoulder Presses: Hold the kettlebell however is comfortable for you. Extend your arms overhead. 

Bent-Over Rows: Bend forward at the hips holding the kettlebell in both hands. Bend your elbows back alongside your body and pull the kettlebell toward you. Slowly lower and repeat.

Bicep Curls: Hold the kettlebell at the handles. Start with your arms straight and then bend your elbows, bringing the kettlebell up. 

Tricep Extensions: Stand tall. Extend your arms straight up while holding the kettlebell in both hands. Bend your elbow, bringing the kettlebell behind your head. Then extend your arms and repeat.

Keep Challenging Yourself…

It’s how you’ll improve and become better. You can even progress this workout by adding a heavier kettlebell. Exercising improves your life. Use it to inspire others. Bring in all those good feels, including gratitude, love, forgiveness, and stick to a growth mindset. It will increase your overall satisfaction and happiness in life to levels you never thought possible. Bring those vibes with you throughout the rest of your day! Great job!