Workouts

This 20-minute full body kettlebell EMOM keeps things interesting with six exercises — four of which are multi-movement combinations designed to push you deep into the second round. From clean, press and reverse lunge to snatch, rack and squat, Turkish get-ups, windmills, and catch, squat and curl — this session covers the full spectrum of movement patterns with one kettlebell. Follow along with the video and expect to burn over 400 calories.

This 15-minute full body kettlebell EMOM works through thirteen different exercises with no repeats, mixing classic kettlebell movements with functional combinations. From gorilla rows and windmills to lateral lunge and press, squat swings, and deadlift and upright row — every 40-second block hits a different muscle group. Follow along with the video and push hard for every set.

This 15-minute kettlebell chest and triceps EMOM works through twelve different exercises with no repeats — proving you don’t need a gym or a bench to get a serious chest session in. From cannonball press and skull crushers to pull-overs, decline press, and frog press on knees, every 40-second block targets the chest and triceps from a different angle. Follow along with the video and push hard for every set.

This non-stop 15-minute upper body kettlebell EMOM works through ten different exercises with no repeats, mixing classic kettlebell movements with functional drills. From full pendulum curls and wood choppers to snatches, one-arm rows, and boat hold press — every 40-second block hits the upper body from a fresh angle. Follow along with the video and push hard from start to finish.

This 15-minute full body kettlebell EMOM is a classic-style total body conditioning session working through ten exercises with no repeats. From cross snatches and Turkish get-ups to rack squats, KB thrusters, and feet-up press — every 45-second block challenges a different muscle group. One kettlebell, ten exercises, no repeats — follow along with the video and push hard for every set.

This 20-minute non-stop kettlebell back EMOM is the final instalment in the back workout series — and the most challenging one yet. Twelve exercises including American swings, gorilla rows, lat pulldowns, deadlifts, pull-overs, and row holds give you a comprehensive back session with just one kettlebell. Follow along with the video and be prepared to work hard from start to finish.

This non-stop 15-minute kettlebell back EMOM works through eight exercises across two rounds, targeting every part of the back with just one kettlebell. From reverse grip bent over rows and gorilla rows to lat pulldowns, deadlifts, pull-overs, and bent over American swings — this session leaves no area untouched. Follow along with the video and push hard for every 40-second block.

This non-stop 10-minute kettlebell back EMOM works through eight different exercises with no repeats, targeting every part of the back with just one kettlebell. From pull-overs and gorilla rows to American swings, deadlifts, row holds, and bent over squeezed rows — every 40-second block hits the back from a fresh angle. Follow along with the video and push hard from start to finish.

This quick 5-minute kettlebell back EMOM is a non-stop back blast working through five exercises with no rest between them — perfect as a standalone finisher or a warm-up for a longer session. American swings, lat pulldowns, gorilla rows, deadlifts, and bent over squeezed rows combine to hit the entire back in just five focused minutes. Follow along with the video and push hard for every 40-second block.

This is the final instalment of the beginners kettlebell program — and it’s the most challenging workout in the series by some distance. Twelve exercises across two rounds including Turkish get-ups, clean press and lunge, windmills, dead bugs, Russian twists, and American swings will take just under 35 minutes and burn close to 400 calories. If you’ve worked through the full program, you’ve earned this one — follow along with the video and give it everything.