Workouts

This 20-minute upper body kettlebell EMOM workout covers 11 exercises in a single round with no repeats, targeting the back, chest, shoulders, arms and core simultaneously. Using just one kettlebell, you’ll work through lateral swings, gorilla rows, bottoms-up press, face pulls and more — all designed for maximum efficiency. Whether you’re new to kettlebells or a seasoned lifter, this session will get your heart rate up and your upper body firing.

This 20-minute kettlebell workout for runners targets the exact muscles you need to run faster and for longer — legs, glutes, core, and stability. With 7 exercises across two rounds including single leg deadlifts, goblet squats, lateral lunges, and hip thrusters, it builds the explosive strength and postural control that directly transfers to better running performance. All you need is one kettlebell and around 20 minutes.

This 15-minute upper body kettlebell EMOM workout is a savage single-round session covering 12 exercises that hit the back, chest, shoulders, arms and core. From swings and clean and press to goblet squat curls and one-arm rows, every rep counts and there’s nowhere to hide. All you need is one kettlebell — follow along with the video and give it everything you’ve got.

This 20-minute full body dumbbell EMOM workout covers 9 exercises across two rounds, targeting legs, glutes, back, shoulders, chest, and arms in a single session. From squat and press to deadlift and row, skull crushers and dumbbell swings, every major muscle group gets attention. All you need is a pair of dumbbells and 20 minutes — follow along with the video and give it everything you’ve got.

This 10-minute full body dumbbell EMOM workout is the perfect session when you’re short on time but still want to work every major muscle group. With 9 exercises covering squats, presses, rows, raises, and swings in a single round, it’s an efficient full-body burn you can do at home with just a pair of dumbbells. Follow along with the video and give it everything you’ve got.

This 25-minute full body kettlebell workout is a core crusher that hits every major muscle group across two rounds of seven exercises. From squat swings and windmills to overhead crunches and one-arm press, every rep demands full-body engagement with your core at the centre of it all. Grab one kettlebell, follow along with the video, and give it everything you’ve got.

This 10-minute full body kettlebell EMOM workout is a quick blast that hits every major muscle group in a single round of seven exercises. With 45 seconds of work followed by 15 seconds rest per exercise, the format keeps intensity high and rest minimal. From one-arm swings and clean and press to crab squats and behind-back curls, it’s a full-body challenge you can do anywhere with just one kettlebell.

This 50-minute full body kettlebell EMOM workout is the relentless session for when you want to go the distance. Five rounds of seven exercises — from one-arm swings and clean and press to crab squats and behind-back curls — with 45 seconds of work and 15 seconds rest throughout. One kettlebell is all you need. Follow along with the video and leave nothing in the tank.

This 20-minute full body kettlebell workout is a home conditioning session that covers every major muscle group across two rounds of seven exercises. From bent over rows and backward lunge presses to clean and press, around the clock, and hips up chest sweeps, it’s a varied and effective session with just one kettlebell. Follow along with the video and give it everything you’ve got.

This 20-minute full body kettlebell EMOM workout covers eight exercises across two rounds, hitting every major muscle group with just one kettlebell. From overhead swings and lateral lunges to plank pass-throughs and overhead crunches, it’s a varied full-body session designed to keep your heart rate up and your muscles working hard. Follow along with the video and give it your best effort.