New 18 Min Kettlebell EMOM

We are in the process of programming new kettlebell workouts for our upcoming 28 Day “1000” Kettlebell Challenge.

I was chatting with one of our veteran trainers yesterday on the overall strategy and kind of what we’re looking at from a big picture perspective, to be getting people the best possible fat loss, lean muscle, and performance enhancement results.

One of the things we hit on was the balance of strength and endurance / conditioning work.

So in other words, in the context of what we do at FVT – having some workouts where we’re working 45, 60, even 90 second intervals, pushing into higher rep ranges, building endurance and other adaptions that go along with that …

… and then having other workouts that are lower rep, where we can use heavier weight … BUT still keeping things moving and making sure everyone feels like they are getting a good workout.

It’s an art and a science, I’ll tell ya’!

But we get better at it each year.

Here’s an 18 Minute Kettlebell EMOM workout that falls more into that “strength” category, but it’s still set up to where you work your whole body and keep your heart rate up and get a great total-body workout:


18 Min Kettlebell EMOM

Set your timer for 60 second intervals.

Start each exercise at the beginning of each interval.

Your rest is the time between when your set is complete until the next interval starts.

Do five rounds total of the three exercise sequence below, for a total of 18 60-second intervals:

Min 1 – 8 alternating reverse KB goblet lunges
Min 2 – 5 single arm KB squat-to-overhead press per side
Min 3 – 15 two hand kettlebell swings


Quick-hitting kettlebell workouts rock.

They are great for building all-around health and fitness.

Whether your goals are losing fat, gaining lean muscle, or improving performance for sports you enjoy, they deliver.

And maybe one of the best parts is that you can do them any time, any place, in a short amount of time.

If you want all the benefits decribed above, plus a real mental and physical challenge, you need to get in on our upcoming 28 Day “1000” Kettlebell Challenge:

=> 28 Day “1000” Kettlebell Challenge – starts Monday, October 28th

To your continued success!

– Forest and the FVT Team

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