WORKOUT

Focus & Ben­e­fits: The EMOM (every minute on the minute) for­mat of this quick rou­tine will chal­lenge you to com­plete an ascend­ing num­ber of reps dur­ing each minute-long work­ing inter­val, pro­vid­ing a full body aer­o­bic and strength con­di­tion­ing effect. Chal­leng­ing your body (and mind) to work at increas­ing­ly intense efforts dur­ing a rel­a­tive­ly short peri­od of time (this work­out is only 10 min­utes long!) will train your car­dio­vas­cu­lar and mus­cu­lar sys­tems to endure pro­longed, stren­u­ous bouts of exer­cise. Plus, being in com­pe­ti­tion with your­self is down­right fun and fulfilling.

Equip­ment: You’ll need a mod­er­ate­ly heavy ket­tle­bell for the swings and a mat for the pushups. Think of the ​“mod­er­ate­ly heavy” des­ig­na­tion as a step above your mid-range weight selec­tions but not near­ly as heavy as your ​“heavy” weights (what you could lift for 3 to 5 reps at a time with long rest inter­vals between attempts). A sin­gle dumb­bell can be used in place of the ket­tle­bell if you don’t have a kettlebell/​you don’t have an appro­pri­ate­ly weight­ed ket­tle­bell. Just make sure to secure­ly hold onto the dumb­bell, grasp­ing the head of one side of the bell or han­dle with both hands.

Tips & Help­ful Infor­ma­tion: Aim to fin­ish your goal reps each minute-long round (10 min­utes means 10 rounds) with at least 12 to 15 sec­onds to spare with­in the minute before the next minute begins. There are no pre­de­ter­mined recov­ery peri­ods! Although the quick­ness with which you com­plete your reps deter­mines your rest time, pri­or­i­tize qual­i­ty reps over quan­ti­ty. If you’re not get­ting suf­fi­cient rest between rounds or your form starts to fal­ter, decrease your goal reps to a more man­age­able number.

Also note that due to the struc­ture and brevi­ty of this work­out, there is no sched­uled water break! Feel free to pause the video when­ev­er need­ed to catch your breath and col­lect your bearings.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed as a lev­el 4 due to the advanced nature of the EMOM for­mat (repet­i­tive intense efforts) as well as the move­ment pro­fi­cien­cy required of ket­tle­bell swings. To decrease the over­all work­out dif­fi­cul­ty, decrease or remain con­sis­tent with your goal reps each EMOM round and/​or replace ket­tle­bell swings with an alter­na­tive exercise:
‑Squat + Clean
‑Dead­lift
‑Weight­ed Nar­row Squat Jumps

Clos­ing Notes: This work­out is meant to be fast and fiery! We’re only work­ing hard for bursts of time for 10 min­utes so don’t be afraid to test your limits.

Work­out
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (3:00)
‑Squat + Hip Openers
‑Dead­lift with Over­head Extension
‑Inch­worm + Push-Up
‑Ski­er Swings + Calf Raise
‑Squat Jack Touchdowns
‑High Knees (mid-tem­po)

***30 sec off***

My Weights (not a rec­om­men­da­tion, just a reference):
‑35 lbs. (~16 kg)

10:00 EMOM:
‑Ket­tle­bell Swings
‑Push-Ups
Min­utes 1 & 2: 5 reps
Min­utes 3 & 4: 6 reps
Min­utes 5 & 6: 8 reps
Min­utes 7 & 8: 10 reps
Min­utes 9 & 10: 12 reps

***30 sec off***

Cool-Down: approx. 30 sec per stretch (approx. 3:00)
‑Child’s Pose + Hip Shifts
‑Half Pigeon – R
‑Half Pigeon – L
‑Down-Dog + Feet Pedals
‑Cobra/Up-Dog
‑Knee/​Tree Hug