Workouts

This is the first workout in the upper body beginners kettlebell program — and it’s designed specifically for those who have never picked up a kettlebell before. Seven classic exercises including swings, windmills, clean and press, deadlifts, one-arm rows, and chest press give you a steady, confidence-building introduction to how kettlebells move and feel. Follow along with the video and take your time with every rep.

This 24-minute full body kettlebell EMOM is the sixth in the series and focuses on functional training — exercises that mirror natural movement patterns and challenge the whole body. Eight exercises including one-arm swings, boxing hooks, clean and press squats, windmills, and two-tier good mornings combine for a great total body session across two rounds. Follow along with the video and push hard for every 45-second block.

This 20-minute upper body kettlebell EMOM is the eighth in the series and features seven creative exercises that will absolutely test your arms and shoulders. From American swing star jumps and overhead lateral swings to side plank pulls, bell swings behind the head, and diagonal wood choppers — two rounds of this will leave your arms thoroughly worked. Follow along with the video and push hard for every 45-second block.

This 22-minute full body kettlebell EMOM is the fifth in the series and puts a heavy emphasis on core engagement throughout. Eight exercises including squat curl press and tricep curl, hip tap rotations, overhead lifts with hips up, and kettlebell lunge and pass-throughs combine to work every major muscle group with your core working hard throughout. Follow along with the video and push hard for every 45-second block.

This 20-minute upper body resistance band EMOM works through eight exercises across two back-to-back rounds, burning between 250–300 calories with just one resistance band. From archers bow and deadlift to bent over row, plank arm raises, pray curl and press, and knuckle press legs raised — every 45-second block hits the upper body from a different angle. Follow along with the video and push hard throughout.

This 22-minute full body kettlebell EMOM is the fourth in the series and features eight creative compound exercises that move the body in ways that build strength, mobility, and endurance simultaneously. From squat and triple press to football throw-in, around the world, horse posture curl, and side to side pendulum — every 45-second block is a different challenge. Follow along with the video and give it everything you’ve got.

This 20-minute total body resistance band EMOM is the third in the series and works through nine exercises targeting every major muscle group. From push-ups with scissors and fly and squat to upper chest fly half burpees, kneeled boxing, and glute bridges — every 45-second block challenges a different movement pattern. One resistance band, nine exercises, around 300 calories — follow along with the video and push hard throughout.

This 20-minute full body resistance band EMOM works through eight exercises across two back-to-back rounds, targeting every major muscle group with just one resistance band. From band cross-overs with legs raised and step back lunge and triple punch to band deadlifts, lateral deltoid raises, and squat and tricep curl — every 45-second block is a different challenge. Follow along with the video and push hard throughout.

This 27-minute upper body kettlebell EMOM works through seven creative functional exercises across three back-to-back rounds, burning around 400 calories with one kettlebell. From frog press and one-arm row to horn clean and press, trunk rotation swings, lateral swings, and press with leg raise — every 45-second block challenges the upper body from a different angle. Follow along with the video and push through all three rounds.

This 18-minute full body kettlebell EMOM works through six exercises across two rounds, hitting every major muscle group with one kettlebell. From pistol squat one-arm rows and overhead press combos to kneeled hip thrusts, cross chest curls, and rear delt passes — three of the six exercises are performed on each side of the body for balanced development. Follow along with the video and push hard for every 45-second block.