30 min EMOM
9 Exercises
3 Rounds
Russian Swings
Bent Row (L+R)
Cossack Goblet Squat (Alt)
Curl to Triceps Extension
Upright Rows
Swings (Alt)
Halos (Alt)
American Swing
Dead High Pulls (Alt)
Rest
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
I noticed people were searching for “KBMH app review” on YouTube and there were basically no actual walkthroughs of the app besides short clips and random comments.
So instead of pretending to be an “objective reviewer” of my own app 😅 I decided to just make the most honest and detailed walkthrough possible as the founder and one of the oldest active users of KBMH.
In this video I go through:
Who the app is actually for
Who probably shouldn’t use it
The workout programs
EMOM, AMRAP and FOR TIME workouts
The AI Workout Builder
Free vs paid features
The WhatsApp community
Workout history and stats
Exercise database
Workout filters
How the app actually feels to use day to day
One thing I wanna make clear:
KBMH is NOT trying to be the “optimal hypertrophy bodybuilding app” or some magic shortcut fitness scam.
The entire idea behind the app is reducing friction between you and actually training consistently.
Short effective workouts.
Minimal equipment.
Less overthinking.
More consistency.
Basically something built for busy normal humans with jobs, kids, responsibilities, shitty schedules, and inconsistent motivation 😅
There are also over 100 free workouts in the app without a subscription, so you can test the whole training style before spending money on anything.
Would genuinely love feedback from people here:
What features you like
What feels stupid
What you want improved
What you wish other fitness apps did better
21-18-15-12-9-6-3
Finish Under 35 min
Dead High Pull (L)
Dead High Pull (R)
Bent Row (Alt)
Squatted Curl
Goblet Thruster
Pushups
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
FULL BODY LADDER
10-9-8-7-6-5-4-3-2-1
Side Swing Lunge (Alt)
Goblet Thruster
Push Press (L+R)
American Swing
Inchworm to Stand
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
500 reps
100 Goblet Clean Squat
100 Push Press (50L/50R)
100 Single Arm Swings (50L/50R)
100 American Swings
100 Half Burpees
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
This KBMH full body kettlebell EMOM workout is designed for all fitness levels, from complete beginners to advanced athletes looking for an efficient full body conditioning session at home.
This KBMH 36 minute kettlebell workout combines strength training, cardio, conditioning, and core work into one simple but brutal session using just one kettlebell and a bit of space.
EMOM stands for Every Minute On the Minute. At the start of every minute, complete the assigned reps and use the remaining time to recover before moving to the next kettlebell exercise.
Perfect for:
Beginner kettlebell training
Fat loss workouts
Home workouts
Full body conditioning
Building muscle and strength
Improving cardio and endurance
Busy people short on time
Grab a kettlebell you can shoulder press around 8-12 times with good form. If your bell feels lighter, increase the reps slightly. If it feels heavy, lower the reps and focus on clean movement and consistency.
By the end of this workout you’re gonna sweat, feel amazing, and get a full body pump without wasting hours in the gym.
WORKOUT:
36 min EMOM
Min 1: 10-14 Bent Rows (L)
Min 2: 10-14 Bent Rows (R)
Min 3: 8-12 Shoulder Press (L)
Min 4: 8-12 Shoulder Press (R)
Min 5: 8-12 Kneeling Biceps Curl
Min 6: 16-20 Upright Rows
Min 7: 10-14 Goblet Squat
Min 8: 12-16 Sumo Deadlift
Min 9: 10-14 Swing (L)
Min 10: 10-14 Swing (R)
Min 11: 10-14 Pushups
Min 12: 40 sec Plank or rest
Repeat for 3 rounds.
Weight used: 20kg
5 Rounds - 90 sec rest
10 Halo Goblet Squat
10 Reverse Lunges
10 Balistic Rows
10 Goblet Press
10 Russian Swings
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
AMRAP 20'
4 Goblet Bent Row
4 Goblet High Pull
4 Russian Swing
4 Goblet Thruster
One kettlebell. 4 exercises. 20 minutes of work 😮💨
Instead of wasting time running for an hour, grab a kettlebell and get a full body workout done in 20 minutes. This AMRAP workout is designed to burn fat, build conditioning, challenge your core, and leave your whole body smoked.
AMRAP = As Many Rounds As Possible.
Start the timer and keep cycling through the exercises for 20 minutes while keeping the reps clean and the intensity high 🔥
This is why kettlebell training is so damn effective:
Full body training
Cardio + strength together
Minimal equipment
Home friendly
Insane calorie burn
Short workouts that actually work
Perfect for busy people that want to build muscle, lose fat, and feel athletic again without living in the gym.
Ready to sweat buckets? Grab a bell and get to work 💪
📲 Join me in the KBMH app - https://m.kbmh.app/rd
#kbmh #kettlebell #workout #fitness #amrap
FAT BURNER EXERCISES 🔥
If you’re short on time and want a full body workout that burns a shit ton of calories without living in the gym for 2 hours… these exercises are gold 👌
Why?
Because they train multiple muscle groups at once, keep your heart rate high, hit both strength and conditioning, and leave you sweating like you just got chased by the IRS 😅
Optional workout 👇
20 Min EMOM
Min 1
Russian Swing 12-15 reps
Min 2
Goblet Clean Squat 8-12 reps
Min 3
Goblet Thrusters 8-12 reps
Min 4
Alternating Dead Clean Push Press 8-10 reps each side
Min 5
Rest or stare at the wall and rethink your decisions 💀
Repeat 4 rounds.
Use a kettlebell heavy enough to challenge you but not heavy enough to send you directly to the afterlife.
If you want fast effective home workouts with one kettlebell, check the KBMH app through the https://m.kbmh.app/rd
Save this for your next quick sweaty full body session 💾
EMOM (Each Minute On the Minute)
perform a set number of reps in the beginning of the minute and rest until the end of the minute
Find the workout in the KBMH app: “PRESS & CRUNCH #45”
40 min EMOM:
min 1: 10-12 rep Goblet Shoulder Press
min 2: 10-14 rep Goblet Floor Press
min 3: 10-14 rep Bent Row (L)
min 4: 10-14 rep Suitcase Lunge (L)
min 5: 10-14 rep Oblique Side Crunch (L)
min 6: 10-14 rep Bent Row (R)
min 7: 10-14 rep Suitcase Lunge (R)
min 8: 10-14 rep Oblique Side Crunch (R)
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
8 Goblet Squat to Lunge (total)
+8 Goblet Squat
+8 Goblet Back Lunge (total)
+8 Bodyweight Lunges (each)
You're gonna be walking like a baby giraffe after this 🦒
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
Find the workout in the app: “CORE CARNIVAL #61”
EMOM 30 min:
👉 min 1: 10 Goblet Situp Press
👉 min 2: 20 Romanian Deadlift
👉 min 3: 30 Russian Twist
👉 min 4: 20 Russian Swing
👉 min 5: 10 Burpees
📲 Smash this workout in the KBMH app! 👉 https://m.kbmh.app/rd
📲 Find the workout in the KBMH app: “THE DIRTY DOZEN #107” 👉 https://m.kbmh.app/rd
36 min EMOM
👉 min 1: 10-14 Bent Rows (L)
👉 min 2: 10-14 Bent Rows (R)
👉 min 3: 8-12 Shoulder Press (L)
👉 min 4: 8-12 Shoulder Press (R)
👉 min 5: 8-12 Kneeling Biceps Curl
👉 min 6: 16-20 Upright Rows
👉 min 7: 10-14 Goblet Squat
👉 min 8: 12-16 Sumo Deadlift
👉 min 9: 10-14 Swing (L)
👉 min 10: 10-14 Swing (R)
👉 min 11: 10-14 Pushups
👉 min 12: Resting
Save & Try Later
This 30 min kettlebell EMOM workout is perfect for building a strong upper body, burning fat, improving conditioning, and training your core at the same time. Just one kettlebell, a bit of space, and you’re ready for a full body sweat session at home.
EMOM = Every Minute On the Minute. Start the reps at the beginning of each minute and rest with whatever time is left.
Great for:
👉 time efficiency (perfect for busy dads)
👉 fat loss
👉 shoulder strength
👉 upper body muscle
👉 core training
👉 home workouts
👉 conditioning
Kettlebell Workout Breakdown (30 min EMOM)
Min 1: 12 reps Side to Back Extensions
Min 2: 12 reps Atlas Swings
Min 3: 12 reps Swing High Pulls (L)
Min 4: 12 reps Swing High Pulls (R)
Min 5: 12 reps Upright Rows
Min 6: Rest & do 5 rounds total
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
read 👇
25 min EMOM
min 1: 12 reps Kettlebell Halos
min 2: 20 reps Alternating Swings
min 3: 12 reps Front Rack Lunge Kick (L)
min 4: 12 reps Front Rack Lunge Kick (R)
min 5: Rest & do 4 more rounds
-
🤔 EMOM!?
EMOM kettlebell workouts are one of the best ways to burn fat, build muscle, improve conditioning, and save time. You work at the start of every minute and rest with whatever time is left, which keeps the intensity high without turning the workout into complete chaos. EMOM training helps build strength, cardio, endurance, and mental toughness at the same time using just one kettlebell and a bit of space at home.
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
#kbmh #kettlebell #workout #fitness #EMOM
Let’s fix that in 5 simple steps 👇
(last step is weird but the most important)
Windmills are one of the most underrated exercises for shoulder health.
Why?
Because instead of just moving the shoulder, they teach the shoulder to stay stable while the rest of the body moves around it.
You improve:
👉 overhead stability
👉 thoracic mobility
👉 shoulder positioning
👉 core control
👉 hip mobility
And they expose weaknesses FAST 😅
If the movement feels awkward at first, that’s normal. Slow controlled reps are the key here.
Your shoulders will thank you later 👌
Step 1 - Hinge, don’t squat
Stand about one foot away from a wall and push your hips back until your butt touches the wall. That’s the movement pattern you want.
Step 2 - Add rotation
Spread your arms wide, look at one hand, and hinge while letting your torso rotate naturally.
Step 3 - One arm up, one arm down
Keep one arm reaching to the ceiling, the other sliding down your leg. Eyes stay on the top hand.
Step 4 - Try it without the wall
Grab a random object instead of a kettlebell and start practicing the movement slowly.
Step 5 - Film yourself
Sounds weird, but this is the part that makes it click for a lot of people. Watching yourself from the side instantly improves your mind-body connection and helps you understand the movement way faster.
The windmill is awkward at first… until suddenly it isn’t.
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
Finish one move before moving to the next exercise, split into sets as needed.
40 Double Front Squat
50 Double Push Press
60 Double Bent Row
70 Half Burpees
80 Pushups
📲 Join me in the KBMH app! 👉 https://m.kbmh.app
“You can’t grow legs with one kettlebell” 🤡
Let’s talk again after you finish this 30 min DOOM LADDER
10-9-8-7-6-5-4-3-2-1
Goblet Clean Squat
Gorilla Swing
Air Squat
Situp Goblet Press
10 reps of each move, then 9, all the way to 1
Finish as fast as possible - under 30 min
My result: 28:30 w/ 24kg kettlebell
read 👇🏻
ARMS DESTROYER LADDER
10-9-8-7-6-5-4-3-2-1
Curl to Triceps Extension
Goblet Front Raise
Goblet Curls
Goblet Shoulder Press
10 reps of each move, then 9 reps, 8, all the way to 1 rep
Rest between supersets as needed.
400 reps KETTLEBELL UPPER BODY complex 🥵🦍
5 Bent Row
5 Hang High Pull
5 Clean
5 Push Press
10 kettlebell supersets (5 left + 5 right)
Rest as needed, but keep pushing! The pump’s gonna be crazy.