This morning‘s early morning kettlebell workout at FVT Personal Training was a CRUSHER, as usual!

The theme? EMOM Gainz!

EMOM is an acronym for “every minute on the minute.” These type of workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery.

EMOM is an intense and effective style of training, because it demands intense effort to gain recovery within the allotted time. It’s super time-efficient, because you can get a lot done in a short amount of time. And if you set it up right, it’s also a GREAT way to build a lean, muscular body.

Check it out:

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14-min Kettlebell EMOM Gainz Workout

Set your timer to go off every 60 seconds.

At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts.

At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts.

Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:

— KB goblet squats – 10 reps

— 1 arm KB rows – 12 reps per side

— Push ups – hands elevated, knees, or toes – pick version that works for the individual! – 12 reps

–1-arm KB swings – 8 reps per side

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Starting your week strong on Monday with a kettlebell workout is key!… and now you have no excuses, because this EMOM Gainz Workout can be done any time, any place, with just a single kettlebell and 14 minutes time.

Our upcoming 28-day Kettlebell EMOM Gainz Challenge is an ALL NEW training program to help you reach your physique goals, using workouts just like this one. Stay tuned, registration opens tomorrow, October 19th!

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
ForestVanceTraining.com