Can You Tough Out This 30-Minute Kettlebell Workout?
Stamina, endurance and strength are all tested in this exclusive 30-minute kettlebell workout from Ashton Turner, PT and co-founder of London gym Evolve 353. Readers may well recognise him as the trainer who has contributed some of the best kettlebell workouts to Coach.
This spicy session uses the EMOM format. EMOM stands for every minute on the minute, with a set number of reps to be completed every minute. The quicker you work, the more rest you get.
However, Turner’s workout is an E-3-MOM as it requires you to complete all the reps of a set of moves within a three-minute period. Also, any time remaining after completing the reps is spent on a cardio machine.
“This workout is a great way of testing your stamina as you work your way through the exercises,” says Turner. “It’s an efficient way to build muscle and strength, in a short space of time.”
You will need two kettlebells (exercisers with less training experience may want to start with just one kettlebell) and a cardio machine such as a rowing machine, SkiErg or stationary bike. The combination of equipment means most people will need to visit a gym to do this workout, but if you have a home cardio machine, consider picking up one of the best kettlebells to add this session to your home workout routine.
30-Minute Kettlebell Workout
This workout consists of 10 three-minute rounds. Complete the reps of the four kettlebell exercises, making sure to maintain good form to avoid injury. Spend the remaining time in the three-minute block on a cardio machine. Turner says to aim for half your time on the movements and half your time on the machine.
You’ll be working hard from the off, so make sure you run through some warm-up exercises first (try this gym warm-up routine), and do a few practice sets of each move using a light weight to prepare your body for the movements and to master the form – especially for the clean and the snatch.
1 Double kettlebell clean
Reps 8
Stand with your feet a little wider than hip-width apart, with two kettlebells placed on the floor between your feet. Hinge at your hips and reach down to take hold of the kettlebells. Swing them back between your legs slightly, then thrust your hips forwards, extending your knees and swinging the kettlebells up to your shoulders. They should rotate around your hand when they arrive on your shoulders, and rest on your forearms. Lower the kettlebells back to the start under control.
2 Double kettlebell snatch
Reps 8
Stand with your feet wider than hip-width apart and place the kettlebells on the floor between your feet. Hinge at your hips and reach down to take hold of the kettlebells. Keeping your core engaged and back flat, swing the kettlebells behind you slightly, then thrust your hips forwards, bending your elbows and using your arms to bring the kettlebells directly overhead in one swift motion. Lower the kettlebells slowly to your shoulders, then to the floor.
3 Overhead kettlebell march
Reps 8 each side
Clean the kettlebells to your shoulders, then press them overhead. They should be resting on the backs of your forearms. Keeping the kettlebells overhead, march on the spot.
4 Double kettlebell squat
Reps 8
Hold the kettlebells in the rack position (by your shoulders, resting on the backs of your forearms) and stand with your feet hip-width apart. Maintain a flat back as you bend your knees and push your hips back to lower into a squat. Then drive up through the heels to return to standing.