Our workout of the week is a 15 minute Kettlebell EMOM. So, every minute on the minute for 15 minutes you will perform 3 exercises at the prescribed reps, any time left in the minute will be your rest. After the 15 minutes are complete you will finish up with 15 Burpees as fast as you can.
Every Minute on the Minute for 15 Minutes complete all 3 exercises
10 Kettlebell High Pulls
5 Kettlebell Goblet Squats
5 Around the Worlds
How to Perform this Kettlebell EMOM
For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.
It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Pick your kettlebell, you may want to have a couple different weights handy in case you start out too heavy (I did). The rep range does not sound difficult but you only have 1 minute to complete 20 total reps and rest before starting the next round
Set your timer for 15, 1-minute rounds. At the start of each minute you will perform the prescribed reps for all 3 exercises, any time left after completing the reps is your rest. Once you complete the 15th round, complete 15 burpees.
At the start of the minute, grab the kettlebell by the corners of the horn (handle), and stand up-right. Execute 10 high pulls by pulling the kettlebell straight up toward your chin, keeping your elbows high and pointed out and up.
When you complete the 10th rep of the high pulls, hold the kettlebell in front of and close to your chest. Bending your knees to squat down lower yourself until your thighs are parallel to the floor the raise back to the start positions. Perform 5 squats before moving on to the around the worlds.
Around the worlds
Lower the kettlebell back to arm’s length in front of your body. Begin the around the worlds swinging the kettlebell around the side of your body with one hand and passing it to the opposite hand behind your back. Continue the motion by bring the kettlebell back in front of your body and passing it back to the other hand. That is one rep, repeat for 5 reps. Switch directs each round. An important note on form here, the idea is to keep your hips and shoulders square, only moving your arms.
As soon as the timer for the 15th round sounds, complete 15 Burpees as fast as you can. From an upright standing position squat down placing your hands on the floor in front of you. Kick your legs out behind you. Bring your legs back in and explode up, raising your hands over head as you jump into the air. Land on both feet and repeat for 15 reps.
Watch Coach Brittany in the demonstration video below to see these moves.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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