Workouts

This 20-minute upper body kettlebell EMOM is the fifth in the series and focuses heavily on the shoulders and back through eight compound exercises. From one-arm swings and straight arm deadlifts to oblique crunch hammer curl and horn press, raised leg chest press, and upside-down shoulder taps — every 45-second block challenges the upper body from a fresh angle. Follow along with the video and push through both rounds.

This 20-minute full body kettlebell EMOM works through eight compound exercises across two rounds, hitting every major muscle group with one kettlebell. From squat swings and back lunges with spinal rotation to forward lift deadlift hop back and press, hip tap rotations, and overhead pulls with hips up — every 45-second block demands something different from your body. Follow along with the video and push through both rounds.

This 18-minute full body dumbbell EMOM works through seven compound exercises across two rounds, hitting every major muscle group with just a pair of dumbbells. From press-up leg tucks and side lunge and press to leg raises with pull-over and fly, squat press and curl, and plank low rows — every minute brings a new challenge. Follow along with the video and push hard for every set.

This 24-minute upper body kettlebell EMOM is the fourth in the series and focuses specifically on the back and shoulders. Eight exercises including one-arm fly with hips raised, good morning press, side swings, bent over swings, and one-arm upright rows combine to target all three deltoid heads, the trapezius, and the entire back. Follow along with the video and push hard through both rounds.

This full body bodyweight EMOM works through ten exercises across two rounds with no equipment needed — just a mat and a tea towel. From jumping jacks and archer push-ups to mountain climbers, jump squats, scissor planks, and pike shoulder taps — every minute challenges a different muscle group. Follow along with the video, pace yourself through round one, and push hard in round two.

The third instalment of the upper body kettlebell series focuses on back strength and spinal rotation through six functional exercises across two rounds. From hips raised chest press and kettlebell full rotation to suitcase deadlifts, rotation press, hand clean and press out, and bent over one-arm rows — every 60-second block moves the body through a full range of motion. Follow along with the video and push hard through both rounds.

The second instalment of the upper body kettlebell series delivers seven exercises across two rounds designed to seriously test the arms and upper body. From deadlift to overhead raise and boat hold and press to golf swings, suitcase curls, steering wheel, and low row side step press up and over — every 60-second block challenges the upper body from a different angle. Follow along with the video and push hard through both rounds.

This beginner chest and tricep workout uses six bodyweight exercises to build push-up strength and upper body endurance without any weights. From standard push-ups and archer push-ups to diamond push-ups, incline and decline box push-ups, and box dips — every exercise is performed for 30 seconds with a 15-second rest. Follow along with the video and add a second round when you’re ready to progress.

This 15-minute kettlebell leg workout works through seven exercises targeting every major muscle in the lower body across two rounds. From goblet squats and good mornings to jump squats, lunge rotations, calf raises, side step squats with back lunges, and deadlifts — every 45-second block challenges the legs, glutes, and lower back from a different angle. Follow along with the video and push hard at whatever level suits you.

This 20-minute upper body kettlebell workout works through six exercises across two rounds, targeting the biceps, triceps, shoulders, back, chest, and core with just one kettlebell. From overhead swings and press-up side to side to overhead pull sit-up and press, bicep shoulder press and triceps, and suitcase swing and balance bell — every 60-second block challenges the upper body differently. Follow along with the video and push hard throughout.