Are you struggling to find time to work out and looking for a high-intensity workout to build functional strength, muscle, and improve stability? Look no further!
This 20-minute kettlebell complex EMOM (every minute on the minute) workout is perfect for you.
This challenging, yet efficient workout will push you to your limits and help you torch a ton of calories.
What is a Kettlebell Complex?
A kettlebell complex involves performing a series of exercises in sequence, one after the other, with no rest in between.
You won't rest the kettlebell down until you've completed all the prescribed reps.
Kettlebell complexes are an excellent way to get a lot of work done in a short amount of time.
The Workout Structure:
This workout is an EMOM-style workout.
At the start of each minute, perform the prescribed reps of each exercise as quickly as possible while maintaining proper technique.
Once you've completed all the prescribed reps, rest for the remainder of that minute.
For example, if it takes you 40 seconds to complete all the reps, you'll have 20 seconds to rest before the next minute begins.
The workout alternates between arms for 20 total minutes.
Choose a weight that's challenging but still allows you to maintain perfect technique throughout the workout.
It's always a good idea to have some extra kettlebells on hand in case you want to adjust the weight.
The Exercises:
- Hang Snatch (5 reps)
- Single Arm Front Squats (5 reps)
- Hang Cleans (5 reps)
- Push Press (5 reps)
Technique Tips:
- In the hang snatch, jump the weight up with the lower body, keeping the kettlebell tight to the body and smoothly rotating around the wrist at the top.
- In single arm front squats, keep the core braced and maintain a strong front rack position.
- In hang cleans, jump the weight up and keep the kettlebell tight to the body, smoothly rotating around the wrist.
- In push press, perform a quick dip and explosively press the kettlebell up and overhead, keeping the core braced.
Pacing and Mindset:
Maintain the same pace throughout the workout, being as smooth as possible with good technique.
As you progress through the 20 minutes, your mind will start to challenge you, urging you to stop.
Stay focused, slow down your breathing, and fight through it.
This workout will not only help build physical strength, but also a strong mindset.
Conclusion
This savage 20-minute kettlebell complex EMOM workout is a game-changer for those looking to maximize their workouts in a short amount of time.
It's challenging, efficient, and pushes you to your limits, both physically and mentally. So, what are you waiting for?
Grab your kettlebell and get ready to dig deep!
