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
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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
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500 reps
100 Goblet Clean Squat
100 Push Press (50L/50R)
100 Single Arm Swings (50L/50R)
100 American Swings
100 Half Burpees
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5 Rounds - 90 sec rest
10 Halo Goblet Squat
10 Reverse Lunges
10 Balistic Rows
10 Goblet Press
10 Russian Swings
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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
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 💪
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#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)
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TEMPO
⏱️ 20-Min EMOM
🔄 Four 5-Min Rounds
🔄 1KB Traveling 2 w/ Get Ups Every 5th Min
STRENGTH
A. Superhero Complex x20 sec each
B. Zercher Squat x5
C. Tall Kneel Halo x10 each direction
D. Ring Row x5
Repeat 3x
DURABILITY
A. 2KB RDL x8
B. Alt Gorilla Row x8/side
C. KB Push Up x8
D. Farmers Carry x40-50 yds
Repeat 3x
BONUS
A. KB Side Bend x10/side
B. KB Dead Bug x10/side
Repeat 1-3x
TEMPO
⏱️ 20-Min EMOM
🔄 Four 5-Min Rounds
🔄 ABC w/ Pull Ups Every 5th Minute
DURABILITY
A. Alt Reverse Lunge x8/side
B. Plank Pull Thru x8/side
C. Racked Carry x40-50 yds
D. 2-Min Plank Series x:30 sec each
Repeat 3x
BONUS WORK
A. Hanging Knee Raise x10
B. KB Dead Bug x10/side
Repeat 1-3x
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 🦒
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Got some core work in after a run. Love utilizing kettlebells to get my spine rotating to build power and strength.
Rotational high pull
1/2 kneeling chops
1/2 kneeling snatch into a windmill
Kneeling halos
*16 kgs for all movement*
Rotational med ball slams
🤙🏻
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.
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
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📲 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
Warm-up with some SL plate and box hops
Banded swings @ 19kg —-> Seated broad jumps
SL swings @ 19kg —-> SL bounds
SS Snatches @ 23kg —-> Approach jumps
70lb sandbag tosses
Finished with some rope flow for fun
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
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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
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🤔 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.
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#kbmh #kettlebell #workout #fitness #EMOM