08/09/2026
One Kettlebell. 30-Minute EMOM + Core.
EMOM (Every Minute On the Minute):
Choose a weight that challenges you while still allowing controlled, quality reps.
• Alternating Swings — 16–20 reps
• Single-Leg RDL → Clean → Front Lunge — 3/side
• Shoulder-Tap Push-Ups — 12–20 reps
10 rounds. 30 minutes.
‼️For the swings, use a heavier bell if you can. If you’re using a lighter weight, continue your reps until about 20 seconds remain on the timer.
‼️For the RDL → Clean → Front Lunge, use a lighter weight than you normally would. Balance and control are the priority here.
‼️Push-ups can be done from the floor or elevated on kettlebells for additional range of motion.
Core Finisher:
• Ab Wheel Rollouts — 4 × 12–15
An adjustable kettlebell makes it easy to drop the load when a movement demands more balance and control.
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