12 Minute Kettlebell EMOM | Follow Along

Introduction

This tutorial guides you through a 12-minute kettlebell workout using the EMOM (Every Minute on the Minute) format. Designed for those looking to build strength and improve fitness, this workout requires only one heavier kettlebell. Follow along to maximize your efficiency and results.

Step 1: Prepare Your Equipment

• Choose a kettlebell that is heavier than what you typically use for standard workouts.
• Ensure you have enough space to move freely and safely.
• Have a timer ready to keep track of each minute.

Step 2: Understand the EMOM Format

• EMOM stands for "Every Minute on the Minute."
• You will perform a specific exercise at the start of each minute.
• Complete the exercise within that minute and use any remaining time to rest before the next minute starts.

Step 3: Warm Up

• Before starting the workout, perform a brief warm-up to prepare your muscles. Consider:
  • Arm circles
  • Bodyweight squats
  • Lunges
• Aim for about 3-5 minutes of dynamic stretching and movement.

Step 4: Execute the Workout

• Follow these exercises, one for each minute:

  1. Kettlebell Swings (First minute)

     • Stand with feet shoulder-width apart.
     • Hold the kettlebell with both hands, arms extended.
     • Swing the kettlebell between your legs and drive your hips forward to swing it up to shoulder level.

  2. Goblet Squats (Second minute)

     • Hold the kettlebell close to your chest with both hands.
     • Squat down, ensuring your knees do not extend past your toes.
     • Keep your back straight and chest up.

  3. Kettlebell Rows (Third minute)

     • Bend slightly at the hips, holding the kettlebell in one hand.
     • Pull the kettlebell towards your waist, keeping your elbow close to your body.

  4. Kettlebell Deadlifts (Fourth minute)

     • Stand over the kettlebell with feet hip-width apart.
     • Hinge at the hips, bend your knees, and grasp the kettlebell.
     • Stand back up, pushing through your heels.

• Repeat these exercises for the duration of the workout, adjusting rest as needed.

Step 5: Cool Down

• After completing the workout, cool down with some gentle stretches.
• Focus on the muscles you worked, including:
  • Hamstrings
  • Glutes
  • Shoulders
• Hold each stretch for about 20-30 seconds to improve flexibility.

Conclusion

This 12-minute kettlebell EMOM workout is an efficient way to build strength and endurance. Ensure you choose an appropriate weight and listen to your body throughout the workout. Consider incorporating this routine into your weekly fitness regimen for optimal results. For further progression, explore other kettlebell workouts or consider varying the weights used.