This week we have a Kettlebell Med Ball EMOM for our workout of the week. So Every Minute on the minute for 20 Minutes you will perform 15 reps of one of the 5 exercises, any time left in the minute will be your rest. After the 20 minutes are complete you will finish up with a 500 Calorie Row as fast as you can.
Every Minute on the Minute for 20 Minutes
Minute 1: 15 KB Goblet Squats
Minute 2: 15 Med Ball Slams
Minute 3: 15 KB Figure 8s
Minute 4: 15 Med Ball Cleans Over the Shoulder
Minute 5: 15 KB Push Press
How to Perform this Kettlebell Med Ball 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 and med ball, you may want different weights for each exercise. I know that I can go heavier on the goblet squats than I can the push press, so I used 2 different kettlebells. For the med ball exercises, I used the same weight.
Set your timer for 20, 1-minute rounds. At the start of each minute you will perform 15 reps of the exercise for that minute, any time left after completing 15 reps is your rest. When you finish the 20 rounds, move to the C2 Rower and complete a 500-meter row.
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 the prescribed number of squats for each round.
Medicine Ball Slams
Place the medicine ball in front of you. Squat down and grab the med ball. Drive through your legs, extending your hips and coming fully upright and raising the med ball fully overhead. Slam the med ball to the floor as you squat back down, attempt to catch the med ball on the bounce and repeat for the prescribe reps for the round.
With Feet shoulder width apart, grab a kettlebell by the corner of the horn (handle) and hold it in front of your face. Free hand between the kettlebell and your face. Hinging forward at your hips keeping your back flat, pass the kettlebell through your legs to the opposite hand. Stand back up to the starting position, and repeat in the other direction. Perform the set number of reps for that round on each side.
Med Ball Cleans Over the Shoulder
Place the med ball in front of you. Squat down, and grab the med ball. Drive through your legs, extending your hips and coming fully upright. Clean the med ball up and over your shoulder. Turn around to face the med ball and repeat for the prescribe reps for the round.
Clean two kettlebells to a front rack position. From here you will dip your knees slightly, then in one smooth motion explode upward straightening your knees and driving the weight up over head to arm’s length. Then lower the kettlebells back to the front rack. Complete the set number of reps for the round, then start back at the first exercise for the next round.
Watch 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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