30 Minute Kettlebell EMOM

WoW: 30 Min KB EMOM

This week we our workout is a 30 Minute Kettlebell EMOM. In this workout you will complete 5 rounds of the circuit. This is a good full body workout. Give it a try this week.

The Workout

Every Minute on the Minute, for 30 Minutes

Complete 1 exercise each minute

For a total of 5 rounds through the circuit

Single Arm Kettlebell Swings x8 per Side

Kettlebell Snatch x8 per Side

Racked Front Squats x8 per Side

Single Arm Push Press x8 per Side

Single Leg Deadlift x8 per Side

Figure 8’s x8 per Side


How to Perform 30 Minute Kettlebell EMOM

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you 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.


The Workout

You will pick a couple kettlebells to use in the workout. The idea is to work with a weight that is a challenge, but you should always maintain good form. 

Set a fitness timer for 30, one-minute intervals. At the start of each minute you will perform 8 reps of the given exercise per side. Any time left over in the minute is your rest time. You will complete 5 rounds through the circuit in the 30-minutes for this workout.


The Exercises

Single Arm Kettlebell Swings: Perform 8 Swings with each arm, any time left is your rest.

Kettlebell Snatch: Perform 8 kettlebell Snatches with each arm, any time left is your rest.

Racked Front Squats: Perform front squats with the kettlebell in the racked position, 8 reps per side. Any time left over is your rest.

Single Arm Push Press: Front the front racked position, perform 8 push press with each arm. Any remaining time is your rest.

Single Leg Deadlift: Perform 8 single leg deadlifts on each side, rest for any time left in the minute.

Figure 8’s: Perform 8 kettlebell figure 8’s on each side ( you can count every time the kettlebell touches you empty hand as a rep).  Any time left is your rest. Get ready to begin at the top of the circuit.

Watch the demonstration video below.


Demonstration Video

Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/

Learn more about the people of Body Force, Click Here