Ultimate EMOM Kettlebell Workout

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Last week I shared with you my love for kettlebells, this week I want to take a “minute” to introduce you to another of my favourite kind of workouts:

EMOM Workouts

Otherwise known as “Every Minute on the Minute,” these workouts are a fun and creative way to manipulate your work-rest ratio during workouts. These are also very similar to the kind of workouts we do in my Monday/Wednesday boot camp class.  A predetermined number of reps are assigned for each set, and they must be completed in a minute. If you’re lucky and complete the reps faster, a longer rest break may be taken. However, if you find that you have a lot of rest time you may need to adjust the number of reps.  If you complete the reps slowly, however, you will have a limited rest break before the next set.

The goal of the EMOM workout below is endurance and a metabolic challenge. With the goal of endurance and metabolic challenge, the number of reps and resistance for each exercise should take just under one minute, allowing for very short rest breaks. If strength is the goal, select only a few heavy reps for each set, and the rest break will be built right in. You could also set a higher time limit and choose a series of exercises to fit into that time and repeat for several rounds. Here’s a sample workout: 5 box jumps, 10 dumbbell rows, 10 push-ups, and 20 skater leaps in three minutes for 10 rounds.

As you can see, one of the great benefits of EMOM workouts is that they are easily modifiable for any level of fitness and can be completed in a short amount of time. This is particularly helpful when you only have a moment to squeeze in a quick yet effective workout. Your options are limitless with this type of workout and fun and hard work are guaranteed.

Ultimate EMOM Kettlebell Workout

After a five- to 10-minute warm-up, perform the recommended number of reps (shown in parentheses, below) of each exercise within one minute. Begin the next exercise at the top of the next minute. Round 1 can be completed in seven minutes. Take a three- to five-minute rest break, and begin again one more time. 

And remember, although you are working against the clock, proper form is still the most important aspect of this or any workout.

PRO-TIP: Use a timer app like Seconds or GymBoss to time the minutes

Ultimate EMOM Kettlebell Workout - 3 rounds of work, 7 minutes each round. Visit: https://www.salads4lunch.com/?p=35114 for instructions #kettlebell #workout

Equipment: 1 kettlebell & 1 jump rope

Minute 1: Curtsy Lunges (24 alternating sides)

Minute 2: Push-ups (12)

Minute 3: Kettlebell Towel Row (15)

Minute 4: Burpees (10)

Minute 5: Dumbbell Squat Push-press (15)

Minute 6: Plank With Shoulder Taps (20 alternating sides)

Minute 7: Jump Rope (75 Revolutions)

Rest five minutes and repeat one more time. 

Enjoy your workout!

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Ultimate EMOM Kettlebell Workout - 3 rounds of work, 7 minutes each round. Visit: https://www.salads4lunch.com/?p=35114 for instructions #kettlebell #workout


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  1. I didn’t know these workouts had an acrynonym, but this is a pretty common workout we do at CrossFit!

  2. Deborah @ Confessions of a mother runner says:

    I’ve never tried the EMOM intervals as I usually go by reps. Great way to mix it up

    1. Another way to mix it up is with an AMRAP workout (as many reps as possible). Every minute you do as many reps as possible then take a 10 second break.