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Hourglass

20 minEMOMConditioning

Rhythm A new round starts every minute – all exercises in the block, 20 rounds. Finish faster, rest longer.

Equipment

• Kettlebell

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

1. 1. Kettlebell Swing 10

   Kettlebell

   Hip-hinge swing: the hips snap forward and drive the weight to chest height – the arms only guide it.

   • Lower body
   More on this exercise – Kettlebell Swing

2. 2. Push-Up 5

   Push-up: body in one line, chest to just above the floor, elbows about 45 degrees from your body.

   • Upper body
   More on this exercise – Push-Up

3. 3. Air Squat 10

   Bodyweight squat: feet about shoulder-width, hips back and down, knees track over the toes, chest stays tall.

   • Lower body
   More on this exercise – Air Squat

What the research says

• Kettlebell Swing: Kettlebell swing training improves maximal and explosive strength: after 6 weeks at 2 sessions a week, half-squat max and jump height rose about as much as with jump squats (21 men). Lake & Lauder 2012, J Strength Cond Res

Studies on exercises from this workout, briefly summarised – details and limitations are in the study itself.

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.