Kettlebell Swing Workout – 10 Minutes – EMOM – With NO Repeat
There are plenty of kettlebell workouts out there for you to try, just take my channel on YouTube for example (over 60 workouts to date).
However, you don’t really see many “swing only” workouts, which is a crime, as swinging the kettlebell in any number of directions activates so many muscles at once, not to mention the amount of graft your posterior chain gets!
For that reason, I thought it was about time to do a swing only workout, which kicks off with a mouth watering 10 minute routine.
If you are a regular follower of the channel, you will know how fond I am of EMOM workouts. I think they work really well in conjunction with kettlebell training, and you really push your endurance through the roof too.
EMOM, or every minute on the minute workouts are a simple and effective way to put in a lot of work in a short amount of time. An EMOM can be performed for any length of time. This structure allows people to get creative with their workouts and easily scale them to be more difficult as your fitness level increases.
Swing This Way
The routine this week, compromises of 7 exercises, with no repeated exercises in the workout.
As mentioned, you will be getting a great posterior chain workout, these are the group of muscles which run all the way down the back of the body – traps, whole back, glutes, hamstrings and calves, then there’s also the other muscles kettlebells work too – shoulders, core, quads and all the stabiliser muscles too.
Not bad considering you’re swinging a heavy bell in a single movement, kettlebells really do tick all the boxes when it comes to fitness.
The exercises in the workout today are as follows:
- Lateral swing x 2
- Side swing
- Snatch x 2
- One arm pull x 2
- American swing
Im sure you will agree, this workout is quite challenging, especially if you have a heavy kettlebell, if you have a lighter one, id recommend you change the weight depending on the exercise which suits you best.
Note: Exercises x 2 is performed for 40 seconds on one side of the body, then repeated on the other side for 40 seconds.
It’s easy to forget what you can do with a single kettlebell. This kettlebell workout is great for any fitness level.
No matter the weight, you can squat, hinge, row, push, press and swing through almost any exercise, while getting a heavy sweat on all with one moderate-to-heavy Kettlebell.
If you’re finding it difficult to get enough rest between exercises here, don’t be afraid to decrease the reps or modify the exercise to your fitness level.
If you want to follow along in real time with this workout then please click on the image below.
Workouts This Way…
If you enjoyed this, then please check out the YouTube channel, with over 60 workouts which include the use of kettlebells, resistance bands, dumbbells and even body weight exercises too.
Don’t forget, I will be adding more workouts weekly to help you stay fit and healthy at home with just the use of a kettlebell.
With workouts of all types, for all fitness levels. You know that we have you covered, so stay tuned for more.