KB EMOM Gainz Challenge – week 2 / workout 1

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Part 1 – Perform four rounds of the superset below, resting approx :30 between exercises and :60 between rounds. Your goal is to progress this superset by adding weight to one, two, three or all sets by the end of the Challenge!

– Split squats – 8 reps per side – KB in suitcase position

– 1 arm KB press – 5 reps per side

Part 2 – 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:

– 20 side to side Squat jumps – :45

– Plank hold w/ opp shoulder tap

– Chin up hold (:30) OR pull ups (7) OR :45 skydiver hold

– Burpees – 10 (you pick the modification / version that works for you!)

Part 3 – Set your timer for 4 minutes. Do as many rounds as you can of the circuit below, trying not to set the kettlebell down:

– 5 KB halos

– 5 KB slingshots per side

Get more workouts like this one at the link below, 100% free: https://aw5bd11.aweb.page/300kbchallengeworkouts

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist