WORKOUTS

johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider

NOV 10

12 MIN EMOM 

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS 

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS

NOV 8 FRIDAY 

EMOM 30 MIN

20 KB GOBLET SQUATS

15 PUSH UPS 

20 KB SWINGS 

50 JUMPING JACKS 

20 KB GOBLET SQUATS

15 PUSH UPS 

20 KB SWINGS 

50 JUMPING JACKS 

20 KB GOBLET SQUATS

15 PUSH UPS 

20 KB SWINGS 

50 JUMPING JACKS

NOV 6 WED 

EMON   30 NIN 

Two  D/BELL SQUAT PRESS  16

 D/BELL  SQUATS. GOBLET 16 

ONE D/BELL PRESS 16

Two D/BELL CLEAN AND PRESS 16

Two D/BELL Bent Over Row 16

TWOD/BELL  PULL UPS 16

ONE D/BELL SWINGS 20

NOV 4 MONDAY

20 KB GOBLET SQUATS – 5 PUSH UPS 

20 KB GOBLET SQUATS  – 10 PUSH UPS 

15 KB GOBLET SQUATS – 15 PUSH UPS 

10 KB GOBLET  SQUATS -20 PUSH UPS 

5 KB GOBELT SQUATS – 25 PUSH UPS 

NOV 1 

45 Minute EMOM (Every Minute on the Minute). Complete the given reps, rest until the next minute, then complete the next exercise.

1️⃣ 20 jumping jacks 

2️⃣ 24 Kettlebell Goblet Squats

3️⃣ 20 Kettlebell Swings

4️⃣ 12 squat & press 

5️⃣ 12 plank jacks 

6️⃣ 24 Kettlebell Reverse Lunges (12 ea.)

7️⃣ 20 kb swings

8️⃣ 24 Alternating side Planks (12 ea.)

9️⃣12 push ups 

10   20 m/climbers

OCT 30 WED

EMOM   30 MIN

D/B SQUATS. GOBLET 16 

D/B ONE D/BELL PRESS 16

D/B Two CLEAN AND PRESS 16

Two DB Bent Over Row 16

ONE D/B TWO PULL UPS 16

ONE D/B SWINGS 20

OCT 28 MONDAY 

EMOM 30 MIN

WORKOUT DETAILS

Perform the following exercises, every minute on the minute for 30 minutes:

24 Dumbbell Reverse Lunges

12 Push Ups

15 Dumbbell Thrusters

14 Renegade Rows

10 PLANK JACKS 

10 V-Ups

OCT 25 FRIDAY

EMOM  30 

KB SWINGS 50

BENT OVER ROW BAR 15

PULL UP BAR TO CHIN 15

DEAD.  LIFT   BAR 15

Push ups 50 

OCT 23

How To Get Your Drive Back

We all get ‘stuck’ sometimes with our fitness goals, but the good thing is, you don’t have to be stuck for too long. Here are 6 tips to get your motivation and drive back!

1️⃣Get more sleep.
I really cannot stress the importance of this more. If you are sleep deprived, not only will your energy tank, but your motivation and drive will too. Shoot for 7-8hrs each night- seriously.
2️⃣Look at who you spend your time with.
They say you are the sum of the 5 people you spend the most time with. Are the people around you pushing you to be better or crushing your drive?
3️⃣Change up your routine.
It could be as simple as getting to bed a half hour earlier, preparing your meals ahead of time, changing up your workouts. If you are always doing the same thing, you will always get the same results.
4️⃣Try something new!
I LOVE learning new things. Between the triathlon last year and the kettlebell training this year, trying something new brings an entire new level of excitement- especially when there is room for improvement and you can see/feel yourself getting better each week.
5️⃣Make a commitment and stick to it! If you do not have a goal, start there. Figure out what you REALLY want and put a plan together to make it happen. Literally write it down.
6️⃣Focus on right now.
Don’t think about what you did last week or how mad you are that you went off your diet last night. Don’t think about how much work you have ahead of you either. You have zero control over anything in the past or future, so just focus on right now

Get Ready For Some Serious Conditioning Workout

OCT 21  MONDAY

EMOM 30 MIN

KB SWINGS 50

BENT OVER ROW TWO KB  15

PULL UP KB  TO CHIN 15

STIFF LEG DEAD  LIFT  TWO KB  15

OCT 18  FRIDAY 

30 EMOM 

Kb SWINGS 40

WALL BALL  SQUATS 25

PULL UPS 20

BATTLING ROPES 50

PUSH UPS  40

OCT 15 WED

EMOM 12 MIN

20 GOBLET SQUATS

15 PUSH UPS 

20 KB SWINGS 

50 JUMPING JACKS 

20 GOBLET SQUATS

15 PUSH UPS 

20 KB SWINGS 

50 JUMPING JACKS 

20 GOBLET SQUATS

15 PUSH UPS 

20 KB SWINGS 

50 JUMPING JACKS

OCT 14

12 MIN EMOM 

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS 

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS

40 JUMPING JACKS 

15 KB PRESS

40 SQUAT JACKS

OCT 11 Friday

30 MIN  EMOM

15 KB SWING TO SQUAT 

15 KB GOBLET SQUAT

20 SQUAT JACKS 

15 KB SUMO SQUATS 

15 KB SUMO SQUAT TO PULL UP

OCT 7 MONDAY

30 MIN EMOM 

Kb SWINGS 25

WALL BALL  SQUATS 15.     https://youtu.be/zfDmFJJYIds

ROW 3O SEC

OCT 4 FRIDAY

30 EMOM 

Kb SWINGS 25

WALL BALL  SQUATS 15

PULL UPS 15

BATTLING ROPES 50

PUSH UPS  20

OCT 1

ABS TRAINING

SEATED TWIST.                        https://youtu.be/VDvlA5opvuk

DAGON FLAG.                           https://youtu.be/kICxJien7xM

HANG LEG RAISES.                 https://youtu.be/JB2oyawG9KI

KICK OUTS.                                https://youtu.be/A6Z8p6xZwYg

SIDE BENDS.                              https://youtu.be/YH_2t6Hh7GQ

SEPT 30

30 MIN

Jumping jacks 50

kb swings 20

Row 200 meters

SEPT. 27 FRIDAY

 30 MIN  EMOM 

20 D/B sumo squats

15  D/B shoulder press

20 D/B chest press/FLOOR

15 V UPS 

SEPT 25  WED 

EMOM 30 MIN 

25 Single Arm KB Swings

25 Single Arm KB Swings

8 Burpee 

4 KB Clean and Press

4 KB Clean and Squat

5 KB Snatches

SEPT 23

Recovery: the Key to Improvement in Your Sport

SEPT 23 MONDAY

KB Swings – 40 reps

KB Swing  – 10 reps

KB Goblet Squats  – 20 Reps

KB  Pull – 10 reps

KB  Push Ups – 20 Reps

KB Reverse Goblet Lunge – 20 reps (10 per side)

SEPT 20 FRIDAY EMOM 

 30 min 

25 body squats 

20 figure 8 to stall 

15 push ups 

20 half moon 

20 alt suitcases sit up

25 body squats

20 kb swings 

15 kb press

15 kb swing & squat

SEPT 16 MONDAY 

CAN YOU DO 5 ROUNDS

10 KB SWINGS 

10 PULL UPS 

15 KB KB SWINGS 

10  GOBLET SQUATS

25 KB SWINGS 

10/10  BATTLING ROPES EACH ARM 

50 KB SWINGS 

SEPT 13 FRIDAY

20 KB GOBLET SQUATS – 5 PUSH UPS 

20 KB GOBLET SQUATS  – 10 PUSH UPS 

15 KB GOBLET SQUATS – 15 PUSH UPS 

10 KB GOBLET  SQUATS -20 PUSH UPS 

5 KB GOBELT SQUATS – 25 PUSH UPS 

SEPT 11

10 KB SWINGS 

10 PUSH  UPS  WIDE 

15 KB KB SWINGS 

10 FIGURE 8 TO STALL

25 KB SWINGS 

10 SQUAT & PRESS

50 KB SWINGS

SEPT 9 MONDAY

20  KB SWINGS    10 KB GOBLET SQUATS 

19 KB SWINGS      11 KB GOBLET SQUATS 

18 KB SWINGS      12  KB  GOBLET SQUATS 

17 KB SWINGS      13 KB GOBLET SQUATS 

16 KB SWINGS      14 KB GOBLET SQUATS 

15 KB SWINGS      15  KB  GOBLET SQUATS 

14 KB SWINGS      16 KB  GOBLET SQUATS 

13 KB SWINGS      17 KB GOBLET SQUATS 

12 KB SWINGS      18  KB  GOBLET SQUATS

11KB SWINGS        19  KB GOBLET SQUATS 

10 KB SWINGS      20 KB GOBLET SQUATS  

SEPT 6 FRIDAY

EMOM 30 MIN 

25 Single Arm KB Swings

25 Single Arm KB Swings

8 Burpee 

4 KB Clean and Press

4 KB Clean and Squat

5 KB Snatches

SEPT 4 

Are you ready for challenge

In Sept 10000 kb swings 

20 WORKOUTS

TUES  5 ROUNDS 

10 KB SWINGS 

10 PULL UPS 

15 KB KB SWINGS 

10 GOBLET SQUATS

25 KB SWINGS 

10 PUSH UPS 

50 KB SWINGS 

REST 

THURSDAY  5 ROUNDS 

10 KB SWINGS 

10 CHEST PRESS

15 KB KB SWINGS 

10 PUSH UPS

25 KB SWINGS 

 10 D/B CURLS 

50 KB SWINGS 

REST

SATURDAY  5 ROUNDS 

10 KB SWINGS 

10 PUSH  UPS  WIDE 

15 KB KB SWINGS 

10 FIGURE 8 TO STALL

25 KB SWINGS 

10 SQUAT & PRESS

I50 KB SWINGS 

REST

SUNDAY  5 ROUNDS 

10 KB SWINGS 

10 PULL UPS 

15 KB KB SWINGS 

10  GOBLET SQUATS

25 KB SWINGS 

10  BATTLING ROPES 

50 KB SWINGS 

REST

SEPT. 2

20 JUMPING JACKS 

20 BODY SQUATS 

20 SEAL JACKS

20 M/CLIMBERS 

20 LEG RAISES 

20 SCISSORS

10 Spiderman 

10 Push-Ups

AUG 30 FRIDAY

3 to 4 rounds

20 jumping jacks

10 abs crunches

5 push ups 

25 Russian twist

10 body squats 

20 high knees

10 reverse crunches 

30 sec plank

15 sec side plank  [two sides ]

AUG 28 WED 

EMOM 

 30 MIN 

15. WALL BALL 

25 KB SWINGS  

15 KB  SQUAT&PRESS

AUG 26 MONDAY

EMOM 30 MIN 

25 Single Arm KB Swings

25 Single Arm KB Swings

8 Burpee 

4 KB Clean and Press

4 KB Clean and Squat

5 KB Snatches

AUG 24 FRIDAY 

DIRTY DOZEN 

12 GOBLET SQUATS

12 M/CLIMBERS

12 TRICEPS PUSH UPS 

12 BURPEES

12 PLANK SIDE  DIPS  LH SIDE

12 PLANK JACKS 

12 PUSH UPS 

12 SIT UPS 

12 FORWARD LUNGES

12 SIDE  PLANK DIPS  RH SIDE 

12 HIP LIFTS 

AUG 21 WED

40/20 TABATA 

3 ROUNDS

GOBLET SQUATS

ALT BENT OVER ROW

DB FLOOR CHEST PRESS

HAMMER CURLS

TRICPS EXT

STANDING PRESS 

AUG 19 MONDAY

E.M.O.M  Every Minute On The Minute.

20 minutes EMOM 

Minutes 1-10

Odd: 12 Box Jumps

Even: 12 Wall Balls

Minutes 11-20

Odd: 12 KB Goblet Squats

Even: 12 Push-ups

AUG 16. FRIDAY 

10 KB SWINGS 

10 PUSH  UPS  WIDE 

15 KB KB SWINGS 

10 FIGURE 8 TO STALL

25 KB SWINGS 

10 SQUAT & PRESS

50 KB SWINGS 

AUG 12

10 KB SWINGS 

10 PULL UPS 

15 KB KB SWINGS 

10 GOBLET SQUATS

25 KB SWINGS 

10 PUSH UPS 

50 KB SWINGS

AUG 9 FRIDAY 

10 KB SWINGS 

10 PULL UPS 

15 KB KB SWINGS 

10  GOBLET SQUATS

25 KB SWINGS 

10  D/B SNATCH

50 KB SWINGS 

AUG 7

10 KB SWINGS 

10 D/B  CHEST PRESS   

15 KB KB SWINGS 

10 D/B  PRESS 

25 KB  SWINGS 

10 D/B   BICEPS CURL 

50 KB SWINGS 

AUG 5  MONDAY  

30 MIN

25 KB SWINGS

15 KB  Thrusters

16 KB Towel  Rows

20 Plank jacks  

15 V-Ups

AUG 2 FRIDAY    E.M.O.M  Every Minute On The Minute.

EMOM 30 MIN 

KB SWINGS  20

KB PRESS. 15

WALL BALL 15

BATTLING ROPES 30 

PULL UPS  15

JULY 31 WED
40/20 TABATA 

3 ROUNDS

GOBLET SQUATS

ALT BENT OVER ROW

DB FLOOR CHEST PRESS

HAMMER CURLS

TRICPS EXT

STANDING PRESS 

ABS

PLANK AROUD WORLD

GRAB TOE TOUCHES

HOLLOW HOLD STARS

BIRD DOGS ALT LEG ARM

july 29 Monday

TOTURE BY 10

10 PUSH UPS 

20 ABS CRUNCHES

30 BODY SQUATS

40 ALT LUNGES 

50 JUMPING JACKS

JULY 26 FRIDAY

Dynamic Pyramid

10 Plank Jacks 

20 Body Squats

30 M/climbers 

40 High Knees 

50 Jumping Jacks 

40 High Knees 

30 M/Climbers 

20 Body Squats 

10 Plank Jacks 

july 24 wed

3 rounds Workout

50 plank  jacks 

10 Burpees
20 Jump squats
20 Bear crawlers
20 jumping jacks
10 Burpees
20 Jump Squats

20 kb rows

10 kb Shoulder presses

20 push-ups

20 Sit-ups

1 min  plank

20 kb Deadlifts

10 pull-ups

20 Close grip push-ups

20 kb  rows

10 Burpees

JULY 22 MONDAY 

50 body squats

50 push ups 

50 m/climbers 

40 body squats

40 push ups 

40 m/climbers

30 body squats

30 push ups 

30 m/climbers

50 body squats

20 push ups 

20 m/climbers

20 body squats

10 push ups 

10 m/climbers

10 body squats

JULY 19 FRIDAY

EMOM 30 MIN 

25 Single Arm KB Swings

25 Single Arm KB Swings

8 Burpee 

4 KB Clean and Press

4 KB Clean and Squat

5 KB Snatches LH& RH

JULY 17 WED

20 KB SWINGS

20  KB GOBLET SQUATS 

20 KB PRESS

20  KB BICEPS CURLS

30  KB ROW

20  KB  FIGURE 8 TO STALL 

15 KB SUMO  SQUATS TO PULL UP

20 KB ALT SWINGS

20 KB SQUAT & PRESS

20 v ups 

JULY 13 MONDAY 

20 MIN  EMOM 

25 KB SWINGS 

15 KB SQUATS 

15 PRESS 

15 PUSH UPS 

20 PLANK JACKS

15 V-Ups

JULY 12 FRIDAY 

20 MIN   E.M.O.M  Every Minute On The Minute.

25 KB SWINGS 

15 KB SQUATS 

15 PRESS 

15 PUSH UPS 

20 PLANK JACKS

15 V-Ups

July 10  Wed 

Abs  workout 3 days aweek 

3 ROUNDS 

Leg Raises – 30 seconds work followed by 30 second rest

Prisoner Squats – 30 seconds work followed by 30 second rest

Abs Bicycles – 30 seconds work followed by 30 second rest

Wide Push Ups – 30 seconds work followed by 30 second rest

Round 2

JULY 8 MONDAY

KB WORKOUT 

20 KB SWINGS 

12 KB PRESS

15 KB HIGH PULLS

10 FIGUE 8 TO STALL

30 RUSSIAN TWIST 

REPEAT 3 TO 5  TIMES

july 5 friday

3 rounds

Continue for 10 minutes straight.

10 KB Push Ups

10 KB Rows

10 KB Deadlift

10 KB Triceps ext 

10 KB  Squat

10 KB Press

10 KB PRESS OUT 

10 KB FIGURE 8 TO STALL 

10 KB    SQUATS 

10 Hand release push ups

july 2 wed 

EMOM 1 to 10 min 

20 KB Swings (even)

10 KB Goblet Squats (odd)

11-20 min 

10-min EMOM

Evens: Pushup sets of 15, 20, 25, 30.  

Odds: Wall ball sets of 15, 20, 25, 30.   https://youtu.be/jCSoA4amHj4

JULY 1 MONDAY 

4 ROUNDS

ROW 50 CAL

ASSAULT BIKE 50 CAL

KB SWINGS 50

 

LAST ROUND

ROW 25 CAL

ASSAULT BIKE 25 CAL

KB SWINGS   25

June 28 friday 

EMOM 20

Minutes 1-10

16 Ball Slams (even)

16 KB Goblet Squats (odd)

Minutes 11-20

12 KB Swings (Russian Style) (even)

12 KB Sumo Deadlifts High Pulls (odd)

JUNE 26

Emon 30 min 

25 GOLBET SQUATS. – 5 PUSH UPS 

20 GOBLET SQUATS  – 10 PUSH UPS 

15 GOBLET SQUATS. – 15 PUSH UPS 

10 GOBLET SQUATS –   20 PUSH UPS 

5 GOBLET SQUATS   –    25 PUSH UPS 

June 24 Monday 

2 ROUNDS

2 SQUAT &PRESS+ 1 PUSH UPS 

4SQUAT &PRESS+ 2 PUSH UPS 

6SQUAT &PRESS+ 3 PUSH UPS 

8 SQUAT &PRESS+4 PUSH UPS 

10SQUAT &PRESS+ 5 PUSH UPS 

10SQUAT &PRESS+ 6 PUSH UPS 

8 SQUAT &PRESS+  7 PUSH UPS 

6 SQUAT &PRESS+  8 PUSH UPS 

4 SQUAT &PRESS+  9 PUSH UPS 

2 SQUAT &PRESS+ 10 PUSH UPS 

JUNE 21 FRIDAY 

EMOM 20

Minutes 1-10

16 Ball Slams (even)

16 KB Goblet Squats (odd)

Minutes 11-20

12 KB Swings (Russian Style) (even)

12 KB Sumo Deadlifts High Pulls (odd)

JUNE 19 WED 

Perform each exercise for 30 seconds of work followed by 15 sec rest one after the other for 3 straight rounds

Rest for 2 minutes and repeat for the remaining 2 rounds. 

Round 1 – Upper Body x 4

DB Lying Chest Press to Crush Press

DB Bent Over Rows

DB Standing Shoulder Press

DB Reg, hammer, Reverse Curls

Round 2 – Lower Body x 4

Dumbbell Racked Squats

DB ONE High Swings

Dumbbell Lunges

DB Stiff Legged Deadlifts

Round 3 – Full Body x 3

DB Squat-Clean-Press

DB Renegade Rows

DB Reverse Lunge Biceps Curls

Close Grip Push Ups

JUNE 17 MONDAY 

EMOM 30 MIN 

25 Single Arm KB Swings

25 Single Arm KB Swings

8 Burpee Box Jumps

4 KB Clean and Press

4 KB Clean and Squat

5 KB Snatches

JUNE 14 FRIDAY

Emon 30 min 

25 GOLBET SQUATS. – 5 PUSH UPS 

20 GOBLET SQUATS  – 10 PUSH UPS 

15 GOBLET SQUATS. – 15 PUSH UPS 

10 GOBLET SQUATS –   20 PUSH UPS 

5 GOBLET SQUATS   –    25 PUSH UPS 

JUNE 12 WED

KB WORKOUT 

20 KB SWINGS 

12 KB PRESS

15 KB HIGH PULLS

10 FIGUE 8 TO STALL

30 RUSSIAN TWIST 

REPEAT 3 TO 5  TIMES

JUNE 10 MONDAY 

Perform the following exercises, every minute on the minute for 30 minutes:

24 Dumbbell Reverse Lunges

12 Push Ups

15 Dumbbell Thrusters

14 Renegade Rows

10 Burpees

10 V-Ups

JUNE 7  FRIDAY

Perform each exercise for 30 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds.

1. Abs Windshield Wipers

KB swings 30

2. Alternating V-Ups     https://youtu.be/u8lo0lGPC6k

KB swing 30 

3. Butterfly Crunches     https://youtu.be/sOU7JUJJTWo

KB swing 30

4. Plank 

KB  swing 30

5. Oblique Heel Touches     https://youtu.be/gJLFktAmmog

KB  swings 30

June 3

 E.M.O.M  Every Minute On The Minute. 

The 6 exercises   Two D/Bells

15 DB Hang Power Clean 

15  DB Push Press 

15  DB Front Squat 

16 ALT   DB Forward Lunge + Hammer Curl 

15   DB Deadlifts 

15 DB Bent Over Row

MAY 31 FRIDAY 

KB WORKOUT 2 OR 3 ROUNDS

10 KB  PRESS 

20 KB SWINGS 

14 KB PRESS

28 KB SWINGS 

16 KB PRESS

26  KB SWINGS

18 KB PRESS

24 KB SWINGS

20 KB PRESS 

23 KB SWINGS 

12KB  PRESS 

22KB  SWING

MAY 27 MONDAY

RAPID FIRE ABS AND CHEST WORKOUT 

10 exercise each — 10 reps per exercise with no rest in between for a total of a 100 reps per set — Rest for 90 seconds after your set and repeat for 3 -5 total sets

Workout

1. Windshield Wiper Pushups   https://youtu.be/bxExPadnb6s

2. Abs In and Outs 

3. Jumping Jack Pushups             https://youtu.be/KtO1rsc7uok

4. Abs Hip Thrusts/Bridge 

5. Regular Push Ups 

6. Abs V-Up Toe Touches 

7. Spiderman Hold Push Ups 

8. Side Plank Raise L 

9. Clockwise Pushups –             https://youtu.be/vErRgllOCiM 

10. Side Plank Raise  R 

MAY 24

WORKOUT FOR STRENGTH – NO REST FOR THE WICKED

Suggested Weight: Men use 16-24kg  Women 8-16kg – But use a challenging kettlebell weight

2 ARM SWING-CATCH AND SQUAT 

KB CLEAN AND PRESS – LEFT 

2 ARM SWING-CATCH AND SQUAT 

KB CLEAN AND PRESS – RIGHT 

ONE ARM SWINGS – LEFT 

TURKISH GET UP – LEFT

ONE ARM SWINGS – RIGHT 

TURKISH GET UP – RIGHT 

KB WINDMILL – LEFT 

KB WINDMILL – RIGHT 

MAY 22 WED 

3 ROUNDS no rest

1. Single Kettlebell Swing (Right) – 30 seconds 

2. Single KB Bent Over Row (Right) – 30 seconds 

3. Single Racked Reverse Lunge (Right) – 30 Seconds 

4. Single KB Push Up (Right) – 30 seconds 

5. Burpees 30 seconds 

6. Single Kettlebell Swing (Left) – 30 seconds 

7. Single KB Bent Over Row (Left) – 30 seconds 

8. Single Racked Reverse Lunge (Left) – 30 Seconds 

9. Single KB Push Up (Left) – 30 seconds 

10. Burpees 30 seconds 

MAY 20 MONDAY EMOM 

I completed 7 exercises, 5 rounds which equals a 35 minute workout!! keeps your heart rate up & gets your sweat

15  kb  swings ⁣⁣⁣

 15 kb  upright row ⁣⁣⁣

 15 kb  elevated glute bridge

 ⁣12  squats ⁣⁣

 15 kb front raise 

 12 kb kang squats ⁣

15 kettlebell rows

MAY 17 FRIDAY 

EMOM stands for Every Minute On the Minute. this may not look difficult, but give it a try! at the top of every minute you will begin an exercise. whatever time is left of that minute is rest.

30 MIN EMOM 

15 KB SWINGS

15 Sit-ups
10 KB SQUAT @ PRESS
15 V-ups
20 Alternating Weighted Lunges
15 Hollow Body Rocks

SAMPLE HOW  USE TOWEL

May 15  WED

20 TOWEL SWINGS 

20 TOWEL BICEPS  CURL 

20 TOWEL ROW 

15 Towel Hammer curls 

15 TOWEL Upright Row

10 AROUND BODY

10 ONE ARM ROW

MAY 13 MONDAY

EMOM stands for Every Minute On the Minute. this may not look difficult, but give it a try! at the top of every minute you will begin an exercise. whatever time is left of that minute is rest. here’s what we did today

30 min EMOM

20 KB  SWINGS 

20  KB BICEPS  CURL 

20  KB ROW 

15 KB halos to press

15 KB  Upright Row

MAY 10 FRIDAY

Continue for 10 minutes straight.

10 KB Push Ups

10 KB Rows

10 KB Deadlift

10 KB Triceps ext 

10 KB  Squat

10 KB Press

10 KB PRESS OUT 

10 KB FIGURE 8 TO STALL 

10 KB  KANG  SQUATS 

10 Hand release push ups

Wed  May 8

10-15-20- 25

 KB SWINGS

 KB Press

 KB ONE ARM SWINGS L/R

KB  GOBLET SQUATS

KB  FIGURE 8 TO STALL

 KB ALT SWINGS

 AROUND BODY TO STALL 

 KB SUMO SQUATS

 KB ONE LEG

MONDAY MAY 6 EMOM 

30 MIN

BICEPS CURL 

HAMMER CURL 

BENT OVER ROW 

CHEST PRESS

MAY 3 FRIDAY 

This workout is ONLY 35 MINUTES, but you gotta put your heart & soul into it you can use DBs instead of KBs if you do not have access to those!! EMOM means every minute on the minute. So you do the specific number of reps of the exercise at the beginning of the minute, then once youve completed the reps you rest until you move into the next exercise at the start of the following minute! The ONLY rest time you get is during the minute when you’ve completed the reps!! No rest between each set!

WORKOUT: 5 sets!!!

1️⃣15 KB swings 

2️⃣20 KB sumo squats

3️⃣12 bicep curls & 10 hammer curl & press

4️⃣30 side shuffle floor taps

5️⃣30 bench hops

6️⃣20 reverse lunge twists (10 each leg)

7️⃣30 Plank jacks

MAY 1 WED 

30 min EMOM

20 KB  SWINGS 

20  KB BICEPS  CURL 

20  KB ROW 

15 KB halos to press

15 KB  Upright Row

APRIL 29 MONDAY 

APRIL 24

3 ROUNDS

30 KB SWINGS 

30 jumping jacks 

15 KB PRESS

15 KB GOBLET SQUATS

21 KB  3 biceps curls 

15 KB  PRESS 

30 seal jacks 

30 KB AROUND BODY TO STALL 

30 KB quick squats  

30 KB  SWINGS

20 KB figure 8 to stall

20  KB SQUAT & PRESS  

10/10 plank shoulder taps

15 kb sit ups 

15 push ups

20 sumo squats

20 quick sumo squats

APRIL 23 

How to Increase Walking Speed

Walking is one of the safest and most effective sports for fitness, but to become fit, you have to move fairly fast. You should exercise vigorously enough to increase your heart rate at least 20 beats a minute more than when you rest. Walking at a leisurely pace will not raise your heart rate very much. You can increase your speed by taking longer steps or by moving your feet at a faster rate.

To lengthen your stride, swivel your hips so that you reach out further forward with your feet. This causes you to twist your body from side to side, which forces your toes to point to the outside when your feet touch the ground. By pointing your feet forward after your heel strikes the ground, you will gain a few inches. To move your feet at a faster rate, you have to move your arms at a faster rate also. Every time one leg moves forward, the arm on the same side moves back and the arm on the other side moves forward. For every step forward, there is an equal number of arm movements forward. To move your arms faster, you have to keep your elbows bent. The fulcrum of your arm swing is at your shoulder. The straighter your elbows, the longer your arms swing as a pendulum from your shoulder, reducing the frequency of arm swings. Bending your elbows shortens the swing and allows you to move faster.

APRIL 22 MONDAY 

20 MIN   EMOM stands for Every Minute on the Minute

20 KB SWINGS  

20 GOBLET SQUAT  

40 M/CLIMBERS 

10 PUSH UPS 

APRIL 19 FRIDAY

20 MIN  EMOM 

25 KB SWINGS 

15 KB SQUATS 

15 PRESS 

15 PUSH UPS 

20 PLANK JACKS

15 V-Ups

APRIL 15 MONDAY CHECK IT OUT 

30 reps 15.15,15,15 

REST 30 SEC AFTER EACH 

BICEPS CURL 

TRICEPS KICK BACKS 

HAMMER CURLS 

TRICEPS  EXT

BFR TRAINING 

WHAT IS IT?

BFR training is a supplemental method of rehabilitating moderate-to-significant injuries which involves placing an occlusion cuff and unit around an exercising limb to stimulate muscle growth and recovery. A pre-determined percentage of blood flow to your muscles is occluded and is followed by exercising at a low intensity using high repetitions, to accelerate rehabilitation timelines of all injuries.

WHAT ARE THE BENEFITS?

Applying a blood flow restriction unit in conjunction with low intensity exercise has been shown time and again in controlled research to improve strength, muscle size, bone healing, and muscle activation in patients who cannot tolerate heavy loading after significant injury or surgery. Improving strength gains and muscle size in rehabilitation can significantly accelerate recovery time by decreasing the negative effects of prolonged inactivity, and getting YOU, the athlete, back to doing what you love to do FASTER. 

HOW DOES IT WORK?

Essentially, the application of a personalized blood flow restriction unit combined with specific and individualized exercises prescribed by a Doctor of Physical Therapy creates a low-oxygen environment in your body that physiologically mimics high-intensity activity. Systemically in the body, this stimulates your brain to release different growth hormones and chemicals that not only help build muscle, but also limit the amount of muscle breakdown that is typically associated with high level activity (some of the reason you might feel soreness after a long workout!). The trick is, that this can be applied as early as DAY ONE after surgery, which can get athletes with various injuries and procedures back in the gym and on the field with a significantly accelerated rehabilitation timeframe.

WHO WOULD BENEFIT?

If you have had a significant injury that has caused you to miss time away from competition, chances are your condition will be improved by using BFR training. Multiple research studies have been published on the positive effects of BFR application with orthopedic conditions of all types, ranging from ACL reconstruction, fractures, muscle strains, and many more. The key is that all of these injuries can potentially be rehabilitated using BFR starting from Day 1 after injury, and can prevent the negative effects of limb disuse all the way to return to play and beyond. As one of the only BFR rehab providers in all of New Jersey, Elite Sports Physical Therapy is your stop to experience the benefits of the newest and most effective rehab movement currently being used by countless professional and collegiate teams, and elite-level athletes of various sports. Come by and ask your Physical Therapist at Elite if BFR is a safe and effective rehab option for you!

APRIL  12 FRIDAY 

20 MIN  EMOM stands for Every Minute on the Minute

25 KB SWINGS 

15 KB SQUATS 

15 PRESS 

15 PUSH UPS 

20 PLANK JACKS

15 V-Ups

APRIL 8 MONDAY 

25 KB SWINGS 

20 KB SQUAT & PRESS 

20 KB GOBLET  SQUAT

25  KB TWO BENT OVER  ROWS 

20 KB SQUAT & PRESS 

20 HIGH PULLS

APRIL 3 WED 

Round 1 – Complex 

Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm.  

Continue for 10 minutes straight.

KB Push Ups

KB Rows

KB Deadlift

KB Clean

KB Racked Squat

KB Press

Round 2 – Metabolic Circuit 

Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds

KB Snatch

Kb Goblet Squat and Reverse Lunge

KB Alternating Single Arm Swings

KB Cross Body Clean

KB Swing to Squat

Round 3 – Ladder Finisher 

Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees

KB Swings 1-2-3-4-5-6-7

Burpees 7-6-5-4-3-2-1

APRIL 1 MONDAY 

15 MIN   EMOM stands for Every Minute on the Minute

10 TWO DB SWINGS  10 TWO FRONT RAISE 

10 BICEPS CURL 10 PRESS  

10 TWO D/B SWINGS 10 HIG PULL UP 

10 SUMO SQUATS 10 – SHOULDER PRESS 

10 PUSH UPS 10 PLANK JACKS  

MARCH 29 FRIDAY 

30 MIN  EMOM stands for Every Minute on the Minute

25 KB SWINGS

15 KB SQUAT & PRESS

16 KB Towel  Rows

20 Plank jacks  

15 V-Ups

MARCH 27 WED 

10 KB  SWINGS 

10 goblet squats

15 KB  SWINGS 

15 goblet squats

20 KB  SWINGS 

20 goblet squats

25 KB  SWINGS 

25 goblet squats

30 KB  SWINGS 

30 goblet squats

30 KB  SWINGS 

35 goblet squats

35 KB  SWINGS 

35 goblet squats

40 KB  SWINGS 

40 goblet squats

MARCH 25 MONDAY 

20 TOWEL SWINGS 

20 TOWEL BICEPS  CURL 

20 TOWEL ROW 

15 Towel KB halos for power

15 TOWEL Upright Row

MARCH 22 FRIDAY

30SEC ON 30 SEC REST 

5 MIN  KB SWINGS 

5 MIN KB GOBLET SQUATS 

5 MIN KB PRESS

5MIN PUSH UPS 

5 MIN Kettlebell Towel Row 

5 MIN KB LOW SWINGS

MARCH 20 WED

20  KB swings 

20Walking lunges with KB pass under knee

20 Crab walks with KB 

20 KB Ab tucks

20 BENT OVER ROW L/R

15 ONE ARM PRESS L/R 

15/15 TBAR PLANK L/R

20 SWINGS squats LOW

20 Swings

20 SUMO SQUATS LOW

30 Round BODY TO STALL 

26 Flutter kicks.

20 V UPS

20 LEG RAISES 

March 18 Monday 

20 Kettle bell swings

12 Burpee D/B row

12 Curtsy lunge with press

12 Jump squat with upright row

12 Reverse lunge with lateral raise

10 Push up with mountain climber

12 Sumo squat with oblique crunch

MARCH 15

12 MIN EMOM

EMOM stands for Every Minute on the Minute

10 PRESS 

20 SWINGS 

14 PRESS

28 SWINGS 

16 PRESS

26  SWINGS

18 PRESS

24 SWINGS

20 PRESS 

23 SWINGS 

12 PRESS 

22 SWINGS

MARCH 13 WED 

Workout Details

Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest.  Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds.  Then rest 2 minutes and repeat 3 rounds for set 2.

Metabolic Grinder Workout

Set/Circuit #1

1. Squat to Front Dumbbell Raise 

2. Reverse Lunge to Bicep Curl 

3. Alternating Snatch to Burpee 

4. Bear Position Renegade Rows 

Set/Circuit #2

1. Goblet Meet The Queen 

2. Dumbbell Skier Swings 

3. One d/b  chest Press out 

4. Floor Chest Press to Crush Press

MARCH 11 MONDAY 

Round 1 – Complex 

Perform each exercise one after the other for 10 reps each starting with one side and then repeat for the other side/arm.  

Continue for 10 minutes straight.

KB Push Ups

KB Rows

KB Deadlift

KB Clean

KB Racked Squat

KB Press

Round 2 – Metabolic Circuit 

Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds

KB Upright row

Kb Goblet Squat and Reverse Lunge

KB Alternating Single Arm Swings

KB Boxer puches 

KB Swing to Squat

Round 3 – Ladder Finisher 

Perform V-UPS   and swing in a ascending and descending ladder format starting with 1 KB Swing and 10 V UPS 

KB Swings 1-2-3-4-5-6-7-8-9-10

V-UPS 10-9-8- 7-6-5-4-3-2-1

FRIDAY 8 MARCH

10 ROUNDS  10 REPS 

1.KB SWINGS 

2 KB GOBLET SQUATS 

3 KB PRESS 

4 KB BICEPS CURLS 

5 KB ROW

6 KB FIGURE 8 TO STALL

7 KB SUMO  SQUATS

8 KB ALT SWINGS 

9 KB SQUAT & PRESS

10 KB Renegade  Row 

WED   MARCH 6

50 kB swings

50 PLANK JACKS 

40 kettlebell swings

40 PLANK JACKS 

30 kettlebell swings

30 PLANK JACKS 

20 kettlebell swings

20 PLANK JACKS 

10 kettlebell swings

10 PLANK JACKS

MARCH 4 MONDAY 

EMOM stands for Every Minute on the Minute.

20 MIN WORKOUT 

10  Pushups

10  Situps

10 Kettlebell OR D/BELL Swings

10 Pushups

10  Situps

MARCH 1  FRIDAY 

 50 KB SWINGS 

 10 KB  PRESS 

 40 SIT UPS 

 RUN 400 M

 30 ALT LUNGES FRONT

10 KB PRESS

20 KB SWINGS

10 KB FIGURE 8 

RUN 400 M

20 KB SWINGS

10 KB PRESS

30 ALT LUNGES REAR 

RUN 400 M

40 SIT UPS 

50 KB SQUATS 

WED  FEB 27 EMOM  WORKOUT 

30 MIN 

 10 min

 20 KB swings 

 15 kb  thrusters 

 20-Plank jacks

 15 boat hold 

20 alt suitcases sit up 

25 body squats

15 KB upright row 

 15 kB bent row 

15 squat  & press out

1 min plank 

FEB 25  EMOM MONDAY WORKOUT

Minute 1: 20 KB swings 

Minute 2: 15 DB thrusters 

Minute 3: 20-Plank jacks

Minute 4: 15 KB upright row 

Minute 5: 20 sit ups 

Minute 6: 24 weighted lunge jumps 

Minute 7: 15 DB bent row

*5 rounds*

FEB 22 FRIDAY 

Round 1 – Complex 

Perform each exercise one after the other for 10 reps each starting with one side and then repeat for the other side/arm.  

Continue for 10 minutes straight.

KB Push Ups

KB Rows

KB Deadlift

KB Clean

KB Racked Squat

KB Press

Round 2 – Metabolic Circuit 

Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds

KB Upright row

Kb Goblet Squat and Reverse Lunge

KB Alternating Single Arm Swings

KB Boxer puches 

KB Swing to Squat

FEB 20 WED

15 MIN EMOM  

20 KB SWINGS 

15 KB PRESS 

15 BICEPS CURL 

15 TRICEPS EXT 

15 PRESS OUT 

FEB 18  MONDAY 

EMOM

10 MIN

24 KB SWINGS

12 KB PRESS 

24 SQUATS 

12 KB SWING & PRESS

10 MIN

12 KB ONE ARM SWINGS

12 KB ONE ARM SWINGS

24 KB AROUND BODY TO STALL 

60 SEC PLANK 

10 MIN

  10-Pushups 

  24 In-n-outs

  50 Bicycles

Feb 15 FRIDAY

EMOM  WORKOUTS

SUPERSET#1 (3x)

15 squats

10 renegade rows

⚠️4 MIN EMOM ⚠️

•

SUPERSET #2 (3x)

15 lunges (side)

10 triceps pushup with SHOULDER taps

⚠️4 MIN EMOM ⚠️

•

SUPERSET #3 (3x)

15 deadlifts

10 pullover press

⚠️4 MIN EMOM 

FEB 13 WED 

As many rounds as possible 

in 14 min 

14 squats 

14 sit ups 

14 push ups 

14 sec plank 

FEB 11

1. Racked Front Dumbbell Squats – 40

2. Alternating DB Floor Press – 50 (25 per side)

3. DB Renegade Rows – 30 (15 Per Side)

4. DB ALT  Lunges – 40 (20 per side)

5. One Arm Push Press (Right) – 25

6. One Arm Push Press (Left) – 25

7. Bent Over Staggered Rows – 30 reps (15 per leg)

8. Goblet  Squats – 40 reps

9. DB Swings – 50 reps

10.TRUCK DRIVER 25

FEB 8 

An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness

EMOM  WORKOUT

15 MIN

30 KB SWINGS

30 PUSH UPS

WED FEB 6

3 ROUNDS

40 KB Swings

25 FIGURE TO STALL 

20 Kettlebell Goblet Squats 

20 KB M/CLIMBERS

20 KB Push Ups

25 KB PLANK JACKS 

30 KB SWINGS

20 FROG SQUATS

ABS

TABATA 20/10

ALT SINGLE ARM V UPS 

PLANK BODY RAISE

AB IN & OUTS

ROTATIONAL  SIDE PLANK 

FEB 4 MONDAY

10 MIN

20 KB SWINGS

12 KB PRESS 

15 SQUATS 

12 KB SWING & PRESS

12 TRICEPS EXT 

FEB 1 FRIDAY

10—15 —20 -25

4 rounds

 KB SWINGS

 KB Swing to Squat

KB  ONE ARM SWINGS L/R

KB  GOBLET SQUATS

 KB FIGURE 8 TO STALL

 KB ALT SWINGS

KB  AROUND BODY TO STALL 

KB  SUMO SQUATS

 KB ONE LEG D/LIFT L/R

 KB SWINGS

JAN 28 MONDAY 

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CURLS

15 KB  PRESS 

30 KB 2 HAND  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS

An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.

As you can see, coaches and athletes can get creative with EMOM workouts (see below for a few examples), allowing them to deliver high amounts of training volume in short amounts of time.

JAN 23  WED

EMOM KB 

12 MIN 

15 KB SWINGS 

15 FIGURE 8 TO STALL 

15 KB PRESS 

10 Donkey Kicks

12 MIN 

15 KB CHEST PRESS 

15 KB PULL OVER 

10 PUSH UPS 

60 SEC PLANK 

12 MIN

10 HOLD KB WIPERS 

10 KB SIT UPS 

10 KB MOON 

10 HOLD KB LEG RAISES  

10 MIN 

 

10 JUMPING JACKS 

1 – 5 PRISONER PUSH UPS 

20 SEAL JACKS 

15 SPIDER MAN 

20 M/CLIMBERS 

     

   5 MIN

    Hollow rock 

    ROCK HOLD 

   PLANK 

   SIDE PLANK 

JAN 21 MONDAY

EMOM  WORKOUTS

12 MIN   

20   D/B SKI  SWINGS 

1- 10 PRISONER PUSH UPS 

20 D/B REVERSE PRESS CHEST 

20 PLANK JACKS 

12 MIN 

15 DB Deadlift

15 DB Hamstring Curl

15 Dumbbell Lunge

15 WIPPERS

12 MIN

15 LYING TRICEPS EXT 

15 Zottman Curl

15 Standing DB  Curl

20 M/CLIMBERS 

12 MIN 

15 D/B FRONT RAISES 

15  D/B BENT OVER RAISE 

15 D/B upright row 

20 D/B SIT UP 

Friday Jan 18

300 REPS WORKOUT 

Kbell Swings  – 50 reps 

Push Ups – 50 reps 

Double-Kbell Bent-Over Row – 50 reps 

Plank jacks – 50 reps 

Abs V-Ups – 50 reps 

Dumbbell Clean and Squat – 50 reps 

WED JAN 16 

WARM UP 

TWIST 

SEAL JACKS

BODY SQUATS 

PLANK JACKS 

DB == DUMBBELL

DB  SWINGS 

DB SHOULDERS PRESS

DB UPRIGHT ROW 

DB LATERAL RAISE 

DB REAR DELT FLYES

DB FRONT RAISE 

DB SHUGS 

BENT OVER ROWS

DB ALT PRESS

DB PIKE PRESS 

ABS 

WIPERS 

FROG CRUNCH 

SIDE PLANK 

PLANK 

LEG LIFTS 

V UPS 

MONDAY JAN 14

CHEST & ABS 

20 D/B CHEST PRESS 

20 D/B CLOSE CHEST PRESS

20 D/B FLYES TO PULLOVER 

20 LEG LIFTS 

20 FROG CRUNCH

20 PUSH UPS 

20 CHEST PRESS TO PULLOVER 

20 D/B CLEAN

20 D/B WALKING LUNGES 

20 D/B SKI SWINGS 

FRIDAY JAN 11

EMOM

10 MIN

24 KB SWINGS

12 KB PRESS 

24 SQUATS 

12 KB SWING & PRESS

10 MIN

12 KB ONE ARM SWINGS

12 KB ONE ARM SWINGS

24 KB AROUND BODY TO STALL 

60 SEC PLANK 

10 MIN

  10-Pushups 

  24 In-n-outs

  50 Bicycles

JAN 9 WEDNESDAY 

For Time (time cap of 10 minutes):

• 50 kettlebell swings
• 50 sit ups
• 40 kettlebell swings
• 40 sit ups
• 30 kettlebell swings
• 30 sit ups
• 20 kettlebell swings
• 20 sit ups
• 10 kettlebell swings
• 10 sit ups

JAN 7 MONDAY 

Perform each exercise for 30 seconds of work followed by 15 sec rest one after the other for 3 straight rounds. 

Rest for 2 minutes and repeat for the remaining 2 rounds. DUMBBELL WORKOUT 

Round 1 – Upper Body x 4

 Lying Chest Press to Crush Press

 Bent Over Rows

Standing Shoulder Press

DB hammer, Curls

Round 2 – Lower Body x 4

Dumbbell Racked Squats

DB High Swings

Dumbbell Lunges

Stiff Legged Deadlifts

Round 3 – Full Body x 3

Squat-Clean-Press

Renegade Rows

Reverse Lunge Biceps Curls

Close Grip Push Ups

JAN 4 FRIDAY 

Kettlebell HIIT Workout

Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute.  Rest for 60 seconds and repeat again for 3-5 rounds.

One Round = 7 Minutes

Kettlebell Swings (Right) – 30 seconds 

Kettlebell Swings (Left) – 30 seconds 

Kettlebell Clean to Reverse Lunge (Right) – 30 seconds 

Kettlebell Clean to Reverse Lunge (Left) – 30 seconds 

Kettlebell Snatches (Right) – 30 seconds 

Kettlebell Snatches (left) – 30 seconds 

Kettlebell Circular Cleans (right) – 30 seconds 

Kettlebell Circular Cleans (left) – 30 seconds 

Kettlebell Squats (right) – 30 seconds 

Kettlebell Squats (left) – 30 seconds 

JAN 2 WED 

What is it?

EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

What are the benefits?

-Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. Let’s say the workout calls for an 8 minute EMOM of 10 wall balls. If it takes you 35 seconds the first minute and 50 seconds the second minute, you can clearly see that you’ve fallen off pace.

-Progression: EMOMs are a great tool for measuring progressions from week to week. Back to the wall ball EMOM example. Week 1 you may want to complete 10 wall balls every minute on the minute for 8 minutes while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2 you could increase the number of wall balls you do every minute or the total length of the workout.

-Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.

-Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? After analyzing each set, EMOMs allow you to redo the work at the start of the new minute.

20 MIN EMOM 

20 SEAL JACKS 

10 KB SWINGS

20 SEAL JACKS 

10 GOBLET SQUATS

20 SEAL JACKS 

10 OBLIQUE CRUNCHES  LH /RH

DEC 31 MONDAY LAST WORKOUT FOR 2018 

Kettlebell Workout

Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.

Kettlebell Swings – 40 reps

Kettlebell Swing Cleans – 10 reps

Kettlebell Goblet Squats  – 20 Reps

Kettlebell Pull Cleans – 10 reps

Kettlebell Push Ups – 20 Reps

Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)

BURPEE BURNOUT – 60 seconds

DEC 28 FRIDAY 

Round 1 – Complex 

Perform each exercise one after the other for 10 reps each starting with one side and then repeat for the other side/arm.  

Continue for 10 minutes straight.

KB Push Ups

KB Rows

KB Deadlift

KB Clean

KB Racked Squat

KB Press

Round 2 – Metabolic Circuit 

Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds

KB Upright row

Kb Goblet Squat and Reverse Lunge

KB Alternating Single Arm Swings

KB Boxer puches 

KB Swing to Squat

Round 3 – Ladder Finisher 

Perform V-UPS   and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees

KB Swings 1-2-3-4-5-6-7-8-9-10

V-UPS 10-9-8- 7-6-5-4-3-2-1

DEC  26 WED

26 KB SWINGS

26 KB GOBLET SQUATS

26 KB ONE ARM D/LIFT LH & RH

26 KB ONE ARM SQUATS LH & RH

26 KB ALT LUNGES 

10/10  KB HALO 

16 KB PRESS OUT STAND 

16 KB PRESS OUT KNEES 

26 KB FIGURE 8 TO STALL 

15 KB HIG PULL UP ONE ARM  LH & RH 

26 PUSH UPS 

26 KB LEG RAISES 

26 KB WIPPERS 

26 KB SCISSORS 

26 KB ALT LEG RAISES 

26 KB SIT UP &  PRESS

DEC 24 MONDAY

24 KB SWINGS

24 KB GOBLET SQUATS

24 KB ONE ARM D/LIFT LH & RH

24KB ONE ARM SQUATS LH & RH

24 KB ALT LUNGES 

10/10  KB HALO 

15 KB PRESS OUT STAND 

15 KB PRESS OUT KNEES 

26 KB FIGURE 8 TO STALL 

15 KB HIG PULL UP ONE ARM  LH & RH 

24 PUSH UPS 

24 KB LEG RAISES 

24 KB WIPPERS 

24 KB SCISSORS 

24 KB ALT LEG RAISES 

24 KB SIT UP &  PRESS

DEC 21 FRIDAY

26 KB SWINGS

26 KB GOBLET SQUATS

26 KB ONE ARM D/LIFT LH & RH

26 KB ONE ARM SQUATS LH & RH

26 KB ALT LUNGES 

10/10  KB HALO 

15 KB PRESS OUT STAND 

15 KB PRESS OUT KNEES 

26 KB FIGURE 8 TO STALL 

15 KB HIG PULL UP ONE ARM  LH & RH 

26 PUSH UPS 

26 KB LEG RAISES 

26 KB WIPPERS 

26 KB SCISSORS 

26 KB ALT LEG RAISES 

26 KB SIT UP &  PRESS

johnny’s fit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider

• REMEMBER NOTHING WILL WORK UNLESS YOU DO

If you’re not familiar with the workouts go to working videos or kettlbell Tutorial

Well what are you Waiting for?  New Workouts Added.

Commit to consistently performing the daily actions that will get you closer to those goals

DEC 19

NAME WORKOUT 

Johnny’s Fit O’hana

2 ROUNDS

J.25 KB SWINGS 

O 20 GOBLETS SQUATS 

H  30 SEC SQUAT HOLD 

O 15 PUSH UPS 

N 15 V UPS 

N 30 SEC ROCK HOLD

Y 20 RUSSIAN TWIST 

S 30 PLANK JACKS 

F 20 ROCK SWING

I. 30  KB SWINGS 

T 20 FIGIRE 8 TO STALL  

O 25 AROUND BODY TO STALL 

H 10 WOOD CHOP   LH

A 10 WOOD CHOP    RH

N 15 KB PRESS 

A  30 KB SWINGS

DEC 17 MONDAY

Perform each exercise for 30 seconds of work followed by 15 sec rest one after the other for 3 straight rounds. 

Rest for 2 minutes and repeat for the remaining 2 rounds. 

Round 1 – Upper Body x 4

12  Lying Chest Press to Crush Press

12   Pike Push ups

12 Standing Upward Fly 

12 DB Reg, hammer, Reverse Curls

Round 2 – Lower Body x 4

12 Dumbbell Racked Squats

12 DB High Swings

12 ALT Dumbbell Lunges

12 Stiff Legged Deadlifts

Round 3 – Full Body x 3

12 Squat-Clean-Press

12 PLANK Renegade Rows

12 Reverse Lunge Biceps Curls

12 Close Grip Push Ups

DEC 14 FRIDAY

10—15 —20 -25

4 rounds

 KB SWINGS

 KB Swing to Squat

KB  ONE ARM SWINGS L/R

KB  GOBLET SQUATS

 KB FIGURE 8 TO STALL

 KB ALT SWINGS

KB  AROUND BODY TO STALL 

KB  SUMO SQUATS

 KB ONE LEG D/LIFT L/R

 KB SWINGS

DEC 10 MONDAY 

EMOM KB

        10 min 

         20 KB Swings

         20 figure 8 to stall  

The Seven

7 rounds 

7  push-ups

7 kb thrusters 

7 kb press

7 kb deadlifts 

7 burpees

7 kettlebell swings 

7 kb pull-ups

Repeat 5 times

  15      biceps curl 

   15     triceps ext

   20     v ups

   Hollow rock 30 SEC

   Rock  HOLD 30 SEC

Bodyweight Skull crusher   Push Ups 5  X10 REPS 10 SEC REST 

 Push Ups  5 X 10 REPS 10 SEC REST

What Is An EMOM Workout?

An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame

DEC 7 FRIDAY 

30  KB SWINGS

25 KB BENT OVER Rows

10 KB Truck driver 

20 KB Squat & press

10/10 KB One leg D/lift

15 KB squat & press out 

15 KB Press

15 Kb Goblet Squat 

30 KB   Swings

15 KB PULL UP  

20 KB Swing to Squat

15 SUMO SQUATS  

KB Swings 1-2-3-4-5-6-7-8-9-10

Burpees     10-9- 8-7-6-5-4-3-2-1

DEC 5 WED 

30  KB SWINGS

25 KB BENT OVER Rows

10 PLATE  Truck driver 

20 KB Squat & press

10/10 KB One leg D/lift

15 KB squat & press out 

15 KB Press

15 Kb Goblet Squat 

30 KB   Swings

15 KB PULL UP  

20 KB Swing to Squat

15 SUMO SQUATS  

KB Swings 1-2-3-4-5-6-7-8-9-10

Burpees     10-9- 8-7-6-5-4-3-2-1

Bodyweight Skull crusher   Push Ups 5  X10 REPS 10 SEC REST 

 Push Ups  5 X 10 REPS 10 SEC REST

DEC 3 Monday

Rest for 2 minutes and repeat for the remaining 2 rounds. 

45 SEC WORK 15 SEC REST 

Round 1 – Upper Body x 4

Lying Chest Press to Crush Press

Bent Over Rows

Standing Shoulder Press

D/Bell  Zottman  Curl

Round 2 – Lower Body x 4

Dumbbell Racked Squats

DB High Swings

Dumbbell Lunges

Stiff Legged Deadlifts

Round 3 – Full Body x 3

Squat-Clean-Press

Renegade Rows

Reverse Lunge Biceps Curls

Close Grip Push Ups

NOV 30 

Workout Details Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest. Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds. Then rest 2 minutes and repeat 3 rounds for set 2.

60 seconds of work followed by 15 seconds rest. 

Metabolic Grinder Workout

Set/Circuit #1 

1. Squat to Front Dumbbell Raise 

2. Reverse Lunge to Bicep Curl 

3. Alternating Snatch to Burpee 

4. Bear Position Renegade Rows 

Set/Circuit #2

1. Goblet Meet The Queen 

2. Dumbbell Skier Swings 

3. Tri Pass and Press 

4. Floor Chest Press to Crush Press 

WED 28 NOV 

50 KB AROUND BODY TO STALL 

40 KB Swings 

15 Kettlebell press–

20 KB Goblet Squats  

15 KB press

20 KB Push Ups – 

10/10 KBReverse Goblet Lunge – 

20 KB FIGURE 8 TO STALL 

Plank jacks – 60 seconds

NOV 26 MONDAY

KB SWINGS .15.25. 35  45

100 LAENING TWIST

15 swings

15 WINDMILL 

20 swings

15 WINDMILL 

25 swings

20 SEAL JACKS 

30 swings

30 BODY SQUATS

45 SWINGS 

15 swings

15 PUSH UPS 

20 swings

20 PLANK  WALK

25 swings

25 M/CLIMBERS

30 swings

30  Scissor Kicks

45 SWINGS 

15 swings

15 STIFF LEG D/LIFT

20 swings

20  BICEPS CURL

25 swings

25 AROUND Body TO STALL 

30 swings

30 FIGURE 8 TO STALL 

45 SWINGS 

NOV 23 FRIDAY

40 PLANK JACKS     10 SWINGS

35 PLANK JACKS    15 SWINGS

30 PLANK JACKS    20 SWINGS

25 PLANK JACKS    25 SWINGS

20 PLANK JACKS    30 SWINGS

15 PLANK JACKS    35 SWINGS

10 PLANK JACKS    10 SWINGS

40 PLANK JACKS   40 SWINGS

5 PLANK JACKS      45 SWINGS

NOV  21  WEDNESDAY

SUPERSETS

20 Goblet squats 

20 KB PRESS 

4 ROUNDS

SUPERSETS

20 KB SWINGS  

20 KB  FIGURE 8 TO STALL  

 4 ROUNDS

SUPERSETS

50 PLANK JACKS 

20 PUSH UPS

4 ROUNDS 

SUPERSETS

20 KB SIT UP

20 LEG RAISES 

SUPERSETS

20 V UPS

50 M/CLIMBERS 

NOV19 MONDAY

40 KB Swings 

25 FIGURE TO STALL 

20 Kettlebell Goblet Squats  

20 KB M/CLIMBERS 

20 KB Push Ups

25 KB PLANK JACKS 

30 KB SWINGS

20 FROG SQUATS      https://youtu.be/H2z7v6tEU5g

NOV 16  Friday

30 GOBLET SQUATS

10 PLANK JACKS 

30 V UPS 

19 PLANK JACKS 

30 PUSH UPS 

30 LUNGES ALT 

10 PLANK JACKS 

30 V PS 

10 PLANK JACKS 

30 KB SWINGS 

NOV 14. Wed

What Is An EMOM Workout?

An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame

20 MIN  EMOM

25 KB SWINGS  

20 SQUAT & PRESS  

30 M/CLIMBERS 

NOV 12 Monday

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRULS 

15 KB  PRESS 

30 KB 2 HAND  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS  

NOV 9 FRIDAY 

30 MIN.

EMOM (Every Minute on the Minute) 

KB SWINGS  15 20 25 30

PUSH UPS. 15 20 25 30

WALL BALL  15 20 25 30

What Is An EMOM Workout?

An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame

NOV 7 WED 

Kettlebell HIIT Workout

Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10 mph or higher for 1 minute.  Rest for 60 seconds and repeat again for 3-5 rounds.

One Round = 7 Minutes

KB Swings (Right) – 30 seconds 

KB Swings (Left) – 30 seconds 

KB Clean to Reverse Lunge (Right) – 30 seconds 

KB Clean to Reverse Lunge (Left) – 30 seconds 

KBl Snatches (Right) – 30 seconds 

KB Snatches (left) – 30 seconds 

KB Circular Cleans (right) – 30 seconds     https://youtu.be/KbbdH33meVI

KB Circular Cleans (left) – 30 seconds 

KB Squats (right) – 30 seconds 

KB  Squats (left) – 30 seconds 

NOV 05

Question: What is the perfect exercise routine?

Does it Exist?

Yes! the perfect exercise routine is out there and it

Might be closer than you ever thought, you just

Might be looking in the wrong places…

If you are looking for shortcuts, You will never find it!

If you’re looking for magic pills, No! Try again!

If you are looking for a quick fix! Not there either

What we have to understand is this:

THE PERFECT ROUTINE IS THE ROUTINE THAT YOU

CAN STICK TO FOR A LONG PERIOD OF TIME

Let me ask you a question  

What’s the longest you have been on an exercise

Routine for?

A week or two maybe a month,  

if you haven’t achieved your goal yet

The real answer is NOT long enough!

Now what I’m about to say next is something

That you would have heard me say in the past but

It bears repeating…

CONSISTENCY IS THE KEY TO SUCCESS  

But how to be consistent and stick to a routine,

that’s the million dollar question..

NOV 04 MONDAY

For Time How fit are you Do this workout once a week & beat your time ???

50-40-30-20-10

KB Swings

KB Goblet Squats

NOV 2 FRIDAY 

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRULS 

15 KB  PRESS 

30 KB 2 HAND  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS 

HALLOWEEN WORKOUT OCT 31

OCT 31 WEDNESDAY

Kettlebell Workout Minute

One Handed Swing – 60 secs each

Reverse Lunge – 60 secs each

Squat & Press – 60 secs each

Clean – 60 secs each

Push Ups – 60 secs

Sit & Press – 60 secs

Rest 60 seconds between exercises + 10 Burpees

A similar format to workout #9 except for this workout you add 10 Burpees into your rest period.

OCT 29  MONDAY 

Take Five Kettlebell Circuit

Double Handed Squats – 20 reps

Snatch – 20 reps LH & RH ARM 

Reverse Lunge – 20 reps

Push Up – 20 reps

Double Handed Swing – 20 reps

Repeat – 15, 10, 5 reps

A circuit based workout that uses 5 different exercises.

Perform each exercise for 20 reps each, Snatches and Lunges are 20 reps each side. Next repeat the circuit for 15 reps, then 10 reps and finally 5 reps.

OCT 25 FRIDAY 

Kettlebell HIIT Workout

Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute.  Rest for 60 seconds and repeat again for 3-5 rounds.

One Round = 7 Minutes

Kettlebell Swings (Right) – 30 seconds 

Kettlebell Swings (Left) – 30 seconds 

Kettlebell Clean to Reverse Lunge (Right) – 30 seconds 

Kettlebell Clean to Reverse Lunge (Left) – 30 seconds 

Kettlebell Snatches (Right) – 30 seconds 

Kettlebell Snatches (left) – 30 seconds 

Kettlebell Circular Cleans (right) – 30 seconds 

Kettlebell Circular Cleans (left) – 30 seconds 

Kettlebell Squats (right) – 30 seconds 

Kettlebell Squats (left) – 30 seconds 

OCT 24 WEDNESDAY

Round 1 – Complex 

Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm.  

Continue for 10 minutes straight.

KB Push Ups

KB Rows

KB Deadlift

KB Clean

KB  Racked Squat

KB  Press

Round 2 – Metabolic Circuit 

Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds

KB Snatch

Kb Goblet Squat 

KB Alternating Single Arm Swings

KB Clean & Press 

KB 2 Hand Swing to Squat

Round 3 – Ladder Finisher 

Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees

KB Swings 1-2-3-4-5-6-7

Burpees 7-6-5-4-3-2-1

OCT 22 Monday

For Time How fit are you Do this workout once a week & beat your time ???

50-40-30-20-10

KB Swings

KB Goblet Squats

OCT 19 FRIDAY 

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRULS 

15 KB  PRESS 

30 KB 2 HAND  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS  

OCT 17 WED

Kettlebell Workout

Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.

Kettlebell Swings – 40 reps

Kettlebell Swing Cleans – 10 reps.              https://youtu.be/SlPTugOUHjM

Kettlebell Goblet Squats  – 20 Reps

Kettlebell Pull Cleans – 10 reps

Kettlebell Push Ups – 20 Reps

Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)

BURPEE BURNOUT – 60 seconds

OCT 15 MONDAY

CARDIO A WORKOUT 

50 JUMPING JACKS 

30 JUMPING LUNGES 

20 BURPESS

40 MOUNTAIN CLIMBERS 

30 BODY SQUATS

20 HOP OVERS A BENCH

20 JUMPING JACKS 

20 JUMPING LUNGES 

10 BURPESS 

30 MOUNTAIN  CLIMBERS

30 BODY AQUATS

20 HOPE OVERS  A BENCH

50 JUMPING JACKS 

20 JUMPING LUNGES 

10 BURPESS 

20 MOUNTAIN  CLIMBERS 

30 BODY SQUATS 

20 HOPE OVERS A BENCH

OCT 12 FRIDAY

Kettlebell Workout Minute

One Handed Swing – 60 secs each

Reverse Lunge – 60 secs each

Squat & Press – 60 secs each

Clean – 60 secs each

Push Ups – 60 secs

Sit & Press – 60 secs

Rest 60 seconds between exercises + 10 Burpees

A similar format to workout #9 except for this workout you add 10 Burpees into your rest period.

Great for your cardio this one!

OCT 10 WED

Kettlebell Pyramid

5 Pushups

5 KB Situps

10 Kettlebell Swings

10 Pushups

10 KB Situps

10 Kettlebell Swings

15 Pushups

15 KB Situps

10 Kettlebell Swings

20 Pushups

20 KB Situps

10 Kettlebell Swings

25 Pushups

25 KB Situps

10 Kettlebell Swings

20 Pushups

20 KB Situps

10 Kettlebell Swings

15 Pushups

15 KB Situps

10 Kettlebell Swings

10 Pushups

10 KB Situps

10 Kettlebell Swings

5 Pushups

5 KB Situps

10 KB SWINGS

OCT 8 MONDAY

21 SQUAT & PRESS

21 KB PULL UPS

15 SQUAT & PRESS

15 PULL UPS

9 SQUAT & PRESS 

9 PULL UPS 

Perform 21 reps, followed by 21 Pull ups , and then repeat

 both exercises for 15 reps, then nine, aiming for no rest in between.

OCT 6

OCT 5 FRIDAY 

14-min EMOM [“Every Minute On the Minute,”]

Minute 1: 20 Goblet Squats

Minute 2: 20-KB Swings

Minute 3: 20 KB Straight-leg Sit-ups [look at working  videos  ]

Minute 4: 20 KB  swings

Minute 5: 20 KB Straight-leg Sit-ups [look at working  videos  ]

Minute 6: 20-Lunges per leg 

Minute 7: 20 Goblet Squats

OCT 3 WED 

EMOM Workouts: What They Are (and Why You Should Do Them

Though you may wish you had hours to spend  at the gym each day to achieve your weight loss or muscle building goals, most men are lucky if they can get to the gym every single day for any amount of time without other commitments (or life) getting in the way. And, if you think you should start with the same boring set of reps with a lighter weight to maximize your time spent performing the exercise, you should think again. Though lower weights with more reps can be beneficial for cardiovascular health and light muscle build, this approach isn’t ideal for a quick and extremely tough workout. But then again, if you decide to go for the heavier weights during your workout, you may find yourself tiring out incredible quickly and giving up a mere few minutes after you’ve begun. So, with a tight schedule and minimal opportunities to make your workouts really count, your best plan may be to start training with the EMOM approach in mind to maximize your gym time.

EMOM, which was originally popularized in CrossFit circles, focuses on training “Every Minute On the Minute,” meaning that you start your number of reps at the beginning of every minute and you rest for the remainder of that minute. When the top of the next minute begins, you begin your reps again, and so on. Explains the benefits of EMOM workouts — if you begin this routine with heavy weights at the start of the minute while giving your muscles a chance to relax for the rest of that minute, you’re creating an easy structure to follow that allows you to stave off early muscle tiredness and continue your reps for a longer period of time. You can also implement a steady increase of weight this way — you may start your 20 minutes of EMOM with a lower weight, and then after five or so minutes, start your sixth minute with a heavier weight to slowly increase your level of strength training with an adequate amount of time to rest in between.

While doing 25 reps continuously may make you feel like you’re doing more work than the EMOM approach, your quality of those reps may fail after the first 10 to 15, making you more prone to injury or improper form. Performing 5 to 10 reps EMOM with a heavier load can help you keep your form, strengthen your chosen muscle group effectively without potential injury, and work those muscles for a much longer length of time. The EMOM method may be the key to rapid fat loss and muscle build because you’ll be spending more time and energy on your chosen muscle group without getting hit with immediate fatigue.

30 min EMOM 

24 KB Revers lunges

12 push ups 

15 KB  trusters

14 renegade rows 

10 plank jacks 

10 v-ups 

OCT 1 MONDAY

20  KB SWINGS    10 KB GOBLET SQUATS 

19 KB SWINGS      11 KB GOBLET SQUATS 

18 KB SWINGS      12  KB  GOBLET SQUATS 

17 KB SWINGS      13 KB GOBLET SQUATS 

16 KB SWINGS      14 KB GOBLET SQUATS 

15 KB SWINGS      15  KB  GOBLET SQUATS 

14 KB SWINGS      16 KB  GOBLET SQUATS 

13 KB SWINGS      17 KB GOBLET SQUATS 

12 KB SWINGS      18  KB  GOBLET SQUATS

11KB SWINGS        19  KB GOBLET SQUATS 

10 KB SWINGS      20 KB GOBLET SQUATS  

SEPT 28 FRIDAY 

What is EMOM?

EMOM stands for Every Minute on the Minute. It is a training protocol where you complete a specific set of movements or exercises every minute, then rest until the end of the minute, then you start again once the next minute starts.

Typically, these workouts will range from 10-30 minutes in length and athletes will be doing 3-5 reps per minute. So, for a 10 minute EMOM, you could do 10 rounds of 5 reps of a designated movement or set of movements.

Benefits of EMOM Training

Increases strength endurance

Helps athletes understand proper pacing for different movements

Improves both cardio and strength

Effective for burning fat because intensity is not too high

Very time-efficient style of training

Helps athletes improve technique while under duress

Sample  Workout

Minute 1  20 KB PRESS 

Minute 2. 25 PUSH UPS 

Minute 3  25  PLANK JACKS 

Minute 4  25 SEAL JACKS  

Minute 5  20 KB SWINGS 

REPEAT FOR 30 MIN 

SEPT WED 26

Note: Workout can be modified with a dumbbell or KB  Adjust repetitions and rounds based on your personal level of fitness.

1- 10 Goblet Squats

2- 20 KB  swings

3- 10 KB  Squats 

4- 20 Push-ups 

5- 20 seal jacks 

1:00 Rest is optional after 5th movement.

Do  total of 5-6 rounds

SEPT MONDAY 24

10 ROUNDS  10 REPS 

1.KB SWINGS 

2 KB GOBLET SQUATS 

3 KB PRESS 

4 KB BICEPS CURLS 

5 KB ROW

6 KB FIGURE 8 TO STALL

7 KB SUMO  SQUATS

8 KB ALT SWINGS 

9 KB SQUAT was & PRESS

10 KB Renegade  Row 

SEPT 21 FRIDAY

CORE WORKOUT 

20 PLANK JACKS 

50 MOUNTAIN CLIMBERS

20 PLANK JACKS

25 BODY SQUATS 

20 PLANK JACKS 

45 SEC PLANK 

20 PLANK JACKS 

25 HIP RAISES 

20 PLANK JACKS 

30 ALT LUNGES

20 PLANK JACKS 

50 M/CLIMBERS 

20 PLANK JACKS 

45 SEC PLANK

20 PLANK JACKS 

25 HIP RAISES

20 PLANK JACKS 

30 ALT LUNGES 

SEPT 19 WED

Kettlebell Pyramid

5 Pushups

5 KB Situps

10 Kettlebell Swings

10 Pushups

10 KB Situps

10 Kettlebell Swings

15 Pushups

15 KB Situps

10 Kettlebell Swings

20 Pushups

20 KB Situps

10 Kettlebell Swings

25 Pushups

25 KB Situps

10 Kettlebell Swings

20 Pushups

20 KB Situps

10 Kettlebell Swings

15 Pushups

15 KB Situps

10 Kettlebell Swings

10 Pushups

10 KB Situps

10 Kettlebell Swings

5 Pushups

5 KB Situps

10 KB SWINGS

HOW DID YOU ALL LIKE THE SEPT 17 WORKOUT [ EMOM ]????????

SEPT 17 MONDAY 

EMOM WEIGTH  LOSS. (Every Minute on the Minute)

10 MIN 

30 JUMPING JACKS               1MIN 

25 KB SWING                             1MIN 

 25 SEAL JACKS                        1 MIN

25  PLANK JACKS.                   1 MIN

 15. KB GOBLET SQUATS       1 MIN 

30 JUMPING JACKS.               1 MIN

30  MOUNTAIN CLIMBERS.    1 MIN

PLANK  30 SEC                            1 MIN

15 KB  SQUAT & PRESS.            1 MIN

15  KB SWINGS                              1MIN 

NOTES 

EMOM(Every Minute on the Minute). It is a training protocol where you complete a specific set of movements or exercises every minute, then rest until the end of the minute, then you start again once the next minute starts.

SEPT 14 FRIDAY 

CORE STRENGTH  WORKOUTS INVOLVING THE OVERHEAD SQUAT

21 KB Turkish Get-Ups, Right Arm

50 Kettlebell Swings

21 KB Overhead Squats, Left Arm

50 Kettlebell Swings

21 KB Overhead Squats, Right Arm

50 Kettlebell Swings

21 KB Turkish Get-Ups, Left Arm

With a single Kettlebell 

These are a perfect exercise to test and improve your core stability and build 6 pack abs. Requiring a zen like concentration to do well, this exercise is also a great way to point out weaknesses in your shoulder stability, balance and general mobility

SEPT 12 TONE YOUR ABS 

SEPT 12 WED

CARDIO LADDER WORKOUT 

30 SIT UPS 

21 PUSH UPS

21 BODY SQUATS 

21 KB SWINGS

30 SIT UPS 

18 PUSH UPS 

18 BODY SQUATS 

18 KB SWINGS

30 SIT UPS 

15 PUSH UPS 

15 BODY SQUATS 

15 KB SWINGS

30 SIT UPS 

12 PUSH UPS

12 BODY SQUATS 

12 KB SWINGS

30 SIT UPS 

9 PUSH UPS 

9 BODY SQUATS 

9 KB SWINGS

30 SIT UPS 

6 PUSH UPS 

6 BODY SQUATS 

6 KB SWINGS

30 SIT UPS 

3 PUSH UPS

3 BODY SQUATS 

3KB SWINGS

SEPT 10  MONDAY 

For Time, perform each exercise for 50 reps each as fast as you can with little to no rest in between.  Do not move to the next exercise until you have completed all reps required – Good Luck!

“300 Bodyweight Workout” 

1. Bodyweight Squats – 50 reps

2. Close Grip Push Ups – 50 reps

3. Flutter Kicks – 50 reps (per side)

4. Burpees (hands over head) – 50 reps

5. Jumping Lunges – 50 reps

6. Plank Build – 50 reps

Make sure you write down your time so you can try and beat it next time you try this BEAST of a circuit

SEPT 7 FRIDAY 

50 KB SWINGS

50 SIT -UPS 

50 PUSH UPS 

 50 BODY SQUATS

40 KB SWINGS

40 SIT -UPS 

40 PUSH UPS 

 40 BODY SQUATS

30 KB SWINGS

30 SIT -UPS 

30 PUSH UPS 

 30 BODY SQUATS

20 KB SWINGS

20 SIT -UPS 

20 PUSH UPS 

 20 BODY SQUATS

10 KB SWINGS

10 SIT -UPS 

10 PUSH UPS 

 10 BODY SQUATS

SEPT 5 WEDNESDAY

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

Bodyweight Cossack Squat x 20

Kettlebell Swing x 10

Bodyweight Cossack Squat x 20

Kettlebell Swing x 15

Bodyweight Cossack Squat x 20

Kettlebell Swing x 25

Bodyweight Cossack Squat x 20

Kettlebell Swing x50

SEPT 3 MONDAY 

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

Goblet Squat x 20

Kettlebell Swing x 10

Goblet Squat x 20

Kettlebell Swing x 15

Goblet Squat x 20

Kettlebell Swing x 25

Goblet Squat x 20

Kettlebell Swing x50

AUG 31 FRIDAY 

Kettlebell Workout For Muscle Growth, Fat Loss and Conditioning

KB Swings – 40 reps

KB  Swing Cleans – 10 reps

KB  Goblet Squats  – 20 Reps

KB  Pull Cleans – 10 reps

KB Push Ups – 20 Reps

KB  Reverse Goblet Lunge – 20 reps (10 per side)

BURPEE BURNOUT – 60 seconds

AUG 29

WARM UP 

30 TWIST

30 SEAL JACKS 

15 BODY SQUATS 

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRULS 

15 KB  PRESS 

30 KB 2 HAND  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS  

AUG 27

 ABS WORKOUTS 

20 CRUNCH KICKS 

20 FLUTTER KICKS 

20 SCISSORS

20 LEG RAISES CIRCLES

50 SEC HOLD 

2 MINUTE REST IN BETWEEN EACH ROUND 

2 ROUNDS ROOKIE

4 ROUNDS PRO

6 ROUNDS ALL PRO

AUG 25

LEG WORKOUT 

10 BODY SQUATS

10 LUNGES 

5 JUMP SQUATS

5 JUMPING  LUNGES

6 ROUNDS 

NOTE 30 SEC REST IN BETWEEN EACH ROUND 

AUG 25

CHEST & ABS WORKOUT 

1O ROUNDS 

10 PUSH UPS 

10 SIT UPS 

5 INCLINE PUSH UPS ON BENCH

5 BURPEES

NOTE 30 SEC REST IN BETWEEN EACH ROUND 

AUG 24

SHORT WORKOUT 

BODY WORKOUT 

5 ROUNDS 

30 KB SWINGS 

30 BODY SQUATS

30 PUSH UPS

30 SIT UPS 

AUG 21

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

Bodyweight Cossack Squat x 20

Kettlebell Swing x 10

Bodyweight Cossack Squat x 20

Kettlebell Swing x 15

Bodyweight Cossack Squat x 20

Kettlebell Swing x 25

Bodyweight Cossack Squat x 20

Kettlebell Swing x50

AUG 19 WEEKEND WORKOUT 

20 GOBLET SQUATS

20 KB SWINGS

16 GOBLER SQUATS

16 KB SWINGS 

12 GOBLET SQUATS 

12 KB SWINGS 

8 GOBLET SQUATS

8 KB SWINGS 

4 GOBLET SQUATS

4 KB SWINGS

AUG 17  FRIDAY

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

Double Crunch x 20

Kettlebell Swing x 10

Double Crunch x 20

Kettlebell Swing x 15

Double Crunch x 20

Kettlebell Swing x 25

Double Crunch x 20

Kettlebell Swing x50

AUG 15

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

Goblet Squat x 20

Kettlebell Swing x 10

Goblet Squat x 20

Kettlebell Swing x 15

Goblet Squat x 20

Kettlebell Swing x 25

Goblet Squat x 20

Kettlebell Swing x50

Aug 13

Perform the below ladder within the 10 minute period. Break up repetitions to rest as needed.

Push Up x 20

Kettlebell Swing x 10

Push Up x 20

Kettlebell Swing x 15

Push Up x 20

Kettlebell Swing x 25

Push Up x 20

Kettlebell Swing x50

AUG 9 FRIDAY

KB  PYRAMID CIRCUIT 

10.20.35.50,35,20,10,

BODY SQUATS

RUSSIAN TWIST

KB SWINGS

FIGURE TO STALL 

PUSH UPS 

7 ROUNDS

Aug 8

KB PYRAMID WORKOUT 

5 PUSH UPS 

5 SIT UPS 

10 KB SWINGS

10 PUSH UPS 

10 SIT UPS 

10 KB SWINGS

15 PUSH UPS 

15 SIT UPS 

10 KB SWINGS

20 PUSH UPS 

20 SIT UPS 

10 KB SWINGS

15 PUSH UPS 

15 SIT UPS 

10 KB SWINGS

5 PUSH UPS

5 SIT UPS 

3 rounds

AUG 6

20 KB SWINGS 

20 GOBLET SQUATS

20 KB SWINGS

16 GOBLER SQUATS

16 KB SWINGS 

12 GOBLET SQUATS 

12 KB SWINGS 

8 GOBLET SQUATS

8 KB SWINGS 

4 GOBLET SQUATS

4 KB SWINGS

AUG 4,5

WEEKEND WORKOUT

KB PYRAMID WORKOUT 

START UP         1,2,3,4,5,6,7,8,

START DOWN  8,7,6,5,4,3,2,1,

 5 ROUNDS 

TWO KB SWINGS

TWO KB SQUATS

TWO KB PRESS

TWO KB ROW 

TWO KB PUSH UPS 

AUG 1

WARM UP 

30 TWIST

30 SEAL JACKS 

15 BODY SQUATS 

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRULS 

15 KB  PRESS 

30 KB 2 HAND  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS  

july 30

Kettlebell Workout

Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.

Kettlebell Swings – 40 reps

Kettlebell Swing Cleans – 10 reps

Kettlebell Goblet Squats  – 20 Reps

Kettlebell Pull Cleans – 10 reps

Kettlebell Push Ups – 20 Reps

Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)

BURPEE BURNOUT – 60 seconds

What Muscles are Activate with Kb Swing & Goblet Squats

JULY 28

13 MINUTES WORKOUT 

TWO HAND KB SWINGS  20 SEC 

RIGTH ARM KB SWINGS   20 SEC

LEFT ARM KB SWINGD 20 SEC 

KB GOBLET SQUAT   20 SEC

ONE KB OVERHEAD PRESS 20 SEC

4 ROUNDS 

JULY26

A FAT BURNING 

Kettlebell workout

30 KB SWINGS

10 SQUAT JUMPS

25  KB SWINGS

15 SQUAT JUMPS

20 KB SWINGS

20 SQUAT JUMPS 

15 KB SWINGS 

25 SQUAT JUMPS

10 KB SWINGS

30 SQUAT JUMPS

TAKE BREAKS AS NEEDED

JULY 23

Kettlebell  Pyramid 

5 PUSH UPS 

5 KB SIT UPS 

10 KB SWINGS

10 PUSH UPS 

10 KB SIT UPS 

10 KB SWINGS 

15 PUSH UPS

15 SIT UPS 

10 KB SWINGS

20 PUSH UPS 

20 KB SIT  UPS 

10 KB SWINGS

15 PUSH UPS 

15 KB SIT UPS 

10 KB SWINGS 

10 PUSH UPS 

10 KB SIT UPS 

10 KB SWINGS 

5 PUSH UPS 

5 KB SIT UPS 

JULY 21

10-9-8-7-6-5-4-3-2-1

10 rounds 

10 PUSH UPS 

10 KB SIT UPS 

10 KB GOBLET SQUATS

10 KB FIGURE 8  TO HOLD

july 20

Workout Details

Instructions: Perform each exercise in the first set one after the other for 60 seconds of work followed by 15 seconds rest.  Once you are done all 4 exercises, rest for 1 minute and repeat for 3 full rounds.  Then rest 2 minutes and repeat 3 rounds for set 2.

Set/Circuit #1

1. Squat to Front Dumbbell Raise 

2. Reverse Lunge to Bicep Curl 

3. D/B  Snatch  

4.  Renegade Rows 

Set/Circuit #2

1. Goblet Meet The Queen 

2. Dumbbell Skier Swings 

3. D/B  Skull crush Triceps 

4. Floor Chest Press 

JULY 18

1000 Calorie HIT Workout

There are 10 different exercises of 40 seconds 

Work and 20 seconds high knees, so there’s no rest.

1. Burpees 40 sec + 20 sec high knees

2. Kettlebell Swings  40 sec + 20 sec high knees

3. Jumping Jacks 40 sec + 20 sec high knees

4. Spiderman Push-ups 40 sec + 20 sec high knees

5. Jump Squats 40 sec + 20 sec high knees

July 16 —MONDAY AM WORKOUT 

Bodyweight Shred Workout

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other for 2-3 rounds with 1 minute break in between rounds.

1. Jumping Jacks 

2. Wide Grip Push Ups 

3. Forward Lunges 

4. Abs Bicycles 

5. Standing Burpees 

6. Plank 

7. Bodyweight Squats 

8. Mountain Climbers 

JULY 15

ABS WORKOUT

V- LINE ABS WORKOUT 

20 Crunch kicks 

20 FLUTTER KICKS 

20 SCISSORS

20 LEG RAISES 

20 LEG RAISES CIRCLES

60 SEC HOLD leg off the floor 

2 MIN REST IN BETWEEN EACH ROUND 

2 ROUNDS ROOKIE

4 ROUNDS PRO

6 ROUNDS ALL PRO 

july 13

Perform 10 reps of each exercise one after the other with no rest.  After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds.

(Warm up before and stretch after this workout is done)

Exercise List

1. Tuck Jump Burpees

2. Close Grip Push Ups

3. Alternating Reverse Lunge

4. Leg Raises

5. Seal Jacks

6. Supermans 

7. Mountain Climbers

8. Prisoner Squats

9. Plank Builds

10. Terminators

JULY 11

Tabata Abs  Workout

20 Seconds – Leg Raises

10 Seconds – Abs Bicycle

Repeat for 8 Full Rounds

july 9

Kettlebell HIIT Workout

Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute.  Rest for 60 seconds and repeat again for 3-5 rounds.

One Round = 7 Minutes

Kettlebell Swings (Right) – 30 seconds 

Kettlebell Swings (Left) – 30 seconds

Kettlebell Clean to Reverse Lunge (Right) – 30 seconds 

Kettlebell Clean to Reverse Lunge (Left) – 30 seconds 

Kettlebell Snatches (Right) – 30 seconds 

Kettlebell Snatches (left) – 30 seconds 

Kettlebell Circular Cleans (right) – 30 seconds 

Kettlebell Circular Cleans (left) – 30 seconds 

Kettlebell Squats (right) – 30 seconds 

Kettlebell Squats (left) – 30 seconds 

Treadmill Sprint (10 mph) – 60 seconds 

July 6

Fitness Friday Workout

Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes

1. Alternating Suitcase to One Arm Swings

2. Snatches (Right)

3. Goblet Thrusters

4. Snatches (left)

5. Goblet Reverse Lunges

july 3

Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes

1. Alternating Suitcase to One Arm Swings

2. Snatches (Right)

3. Goblet Thrusters

4. Snatches (left)

5. Goblet Reverse Lunges

july 1

Kettlebell Workout

Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.

Kettlebell Swings – 40 reps

Kettlebell Swing Cleans – 10 reps

Kettlebell Goblet Squats  – 20 Reps

Kettlebell Pull Cleans – 10 reps

Kettlebell Push Ups – 20 Reps

Kettlebell Reverse Goblet Lunge – 20 reps (10 per side)

BURPEE BURNOUT – 60 seconds

June 29

CARDIO LADDER  WORKOUT 

30 KB SIT UPS

21 PUSH UPS 

21  PLANK JACKS 

21 KB SWINGS 

21 BODY SQUATS 

30 KB SIT UPS

18 PUSH UPS

18   PLANK JACKS  

18  KB SWINGS 

18 BODY SQUATS 

30 KB SIT UPS

15 PUSH UPS 

15  PLANK JACKS 

15  KB SWINGS

16 BODY SQUATS  

30 KB SIT UPS

12 PUSH UPS 

12  PLANK JACKS 

12 KB SWINGS

12 BODY SQUATS 

30 KB SIT UPS

9 PUSH UPS 

9 PLANK JACKS 

9 KB SWINGS 

9 BODY SQUATS 

30 KB SIT UPS

6 PUSH UPS 

6 PLANK JACKS 

6KB SWINGS 

6 BODY SQUATS  

30 KB SIT UPS

3 PUSH UPS 

3  PLANK JACKS 

3 KB SWINGS 

3 BODY SQUATS 

June 27

2 rounds for time

100 TWIST

20 TWO D/BELL SQUATS

100 TWIST

12 D/BELL SQUAT & PRESS

100 TWIST

20 TWO D/BELL PRESS

100 TWIST

12 D/BELL SQUAT & PRESS

June 25

20 KB Swings 

15 KB   PRESS

20 KB Goblet Squats  

15 KB PRESS 

25 KB  Push Ups 

10/10 KB  Reverse  Lunge 

20 KB FIGURE 8 TO STALL 

10/10  KB HALO 

20 KB SQUAT& PRESS 

10 ONE ARM PRESS  L/R 

20 SUMO SQUATS 

20 KB SWINGS 

25 AROUND BODY TO STALL 

10 ONE ARM SQUATS   L/R 

JUNE 23 &24

SHORT WEEKEND WORKOUT 

30 SEC EACH REST 15 SEC

KB AROUND BODY TO STALL 

2 ARM KB  SWINGS 

ONE ARM SWING 

KB AROUND BODY TO STALL 

ONE ARM SWINGS

KB PRESS

10 PUSH UPS 

20 SIT UPS

30 BODY SQUATS

It’s officially the first day of summer and i know the perfect way I have celebrate

Bike ride 13.2 mile or 21,097 meters. in 25.28 min & Kb Swings 21,120 lbs with 40 lbs kb All In 56.32 min burn 760 calories what did you do for first day of summer ????

Summer Solstice

June 21

In Honor of the longest day of the year, we invite you to participate in the Summer Solstice Challenge by completing 21,000 meters Lbs ,kb swings,  push  ups ,body squats 

Pick your choice sample 

One Person Ride Bike 21,097meters =13.2 miles

Team of 10 of kb swings 210 swing each in sets 

Team of 10 push ups 210 each in sets 

One Person Rowing 21,097 meters =13.2 miles

POST YOUR RESULTS 

June 21

40 PLANK JACKS     10 SWINGS

35 PLANK JACKS    15 SWINGS

30 PLANK JACKS    20 SWINGS

25 PLANK JACKS    25 SWINGS

20 PLANK JACKS    30 SWINGS

15 PLANK JACKS    35 SWINGS

10 PLANK JACKS    10 SWINGS

40 PLANK JACKS   40 SWINGS

5 PLANK JACKS      45 SWINGS

june19

30  Burpees

20 Two Hand KB Swings

25  Burpees

25 Two Hand KB Swings

20  Burpees

30 Two Hand KB Swings

15  Burpees

35 Two Hand KB Swings

10  Burpees

40 Two Hand KB Swings

5  Burpees

45 Two Hand KB  Swings

June 15

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRUL 

15 KB  PRESS 

30 KB 2 Hand  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS  

JUNE 14

Kettlebell complex

So many kettlebell exercises are done explosively. That makes for a lot more force production on each set and reps that repeat more quickly, resulting in a greater burning in your muscles and your lungs. Here’s a sample workout, with directions below:

1. KB Swing 

Sets: 4

Reps: 8, 7, 6, 5

2. KB Clean

Sets: 4

Reps: 8, 7, 6, 5

3. KB Snatch 

Sets: 4

Reps: 8, 7, 6, 5

4. Goblet Squat 

Sets: 4

Reps: 8, 7, 6, 5

5. Split Jerk 

Sets: 4

Reps: 8, 7, 6, 5

6. Goblet Reverse Lunge

Sets: 4

Reps: 8, 7, 6, 5

7. KN Swing 

Sets: 4

Reps: 8, 7, 6, 5

Rest: 90 sec.

Directions: Start with just two 16kg kettlebells—that’ll be enough. Rest 90 seconds after each complex. For the first complex, do eight reps on each lift; on the second, do seven reps, and so on down as shown for four total rounds.

CHECK HOW FIT YOUR ARE

https://www.ntnu.edu/cerg/vo2max

June 13

10 ROUNDS 

10 KB SWINGS 

10 LEANING TWIST 

10 1 Push Ups with Alternating Reaches (Bird Dog) 

10 KB Leg Raises

10.  Kicks OUTS

10  KB  SIT UP  

10 Mountain Climbers

10  PLANK WALK 

10  Goblet SQUATS 

10. Seal Jack

REST AFTER EACH ROUND  1 MIN 

june 11

Short on Time? This 20-Minute Workout Is For You

Strength circuit

When you shorten your work periods and increase your rest periods, you can use heavier weights, which is ideal for building strength. Here’s a sample strength-focused workout, with the directions below:

1. Goblet Squat

Sets: 3

Reps: 20 sec.

Rest: 40 sec.

2. Lat Pulldown

Sets: 3

Reps: 20 sec.

Rest: 40 sec.

3. Lateral Skater Jump

Sets: 3

Reps: 20 sec.

Rest: 40 sec.

4. Dumbbell Push Press

Sets: 3

Reps: 20 sec.

Rest: 40 sec.

5. Swiss-Ball Pushup Hold

Sets: 3

Reps: 20 sec.

Rest: 40 sec.

Directions: In a timed strength circuit, each set will last 20 seconds while the rest period is 40 seconds. Rest 90 seconds before repeating the circuit and do three total rounds.

June 9

Workouts That Melt Fat in Under 20 Minutes

Directions: Choose a weight for each that allows you 10 perfect reps, but perform only 8. Complete as many rounds of the exercises as you can in 20 minutes. Afterward, record the number of rounds you completed and try to beat that number in your next workout. When you can do more than four rounds, increase the weight on each exercise for the next workout. 

1. Front Squat 

Reps: 8

2. Chinup

Reps: 8

3. Overhead Press

Reps: 8

4. Ab Wheel Rollout

Reps: 8

5. Hang Clean

Reps: 8

JUNE 7

TABATA WORKOUT 

20 /10 

1JUMPING JACKS 

2 SIT UPS 

3 SQUATS 

4 PUSH UPS 

5 JUMPING JACKS 

6 SIT UPS  

7 SQUATS 

8 PUSH UPS 

REST

1.KB SWINGS 

2 KB FIGURE 8 

3 KB HIGH PULL LH

4 KB HIGH PULL RH

5 KB SUMO SQUATS 

6 KB PRESS

7 KB AROUND BODY TO STALL

8 KB SQUATS 

REST

1 SEAL JACKS 

2 JUMPING JACKS 

3 M/CLIMBERS 

4 PLANK   JACKS 

5 SQUATS JACKS 

6 PUSH UPS  10 8 6 4 2 

7 KB SIT UP 

8 LEG RAISES 

JUNE 6

 Battling Ropes

Training Rules to Swing By

Battling ropes are useful tools, but you won’t get anywhere if you just flail away aimlessly. If you’re going to pick up a rope, live by these rules to make the most of your workout.

TRAINING RULE 1: Move in Many Directions

Don’t just wave the ropes up and down. “Try different motions to work different muscles and skills,” said Brookfield. Going from side to side, for example, places more emphasis on your hips and core, building total-body stability. Moving the ropes in circles improves shoulder mobility and range of motion, boosting athleticism and reducing your risk of injury. Switching among different motions in your training sessions will help you sculpt functional real-world strength.

TRAINING RULE 2: Use Ropes for Everything

Lots of guys use battling ropes as a finisher or as one exercise in a larger circuit. “But ropes also make for a great workout in and of themselves,” Brookfield advised. You might do each exercise for 10 minutes, for example, or do waves alone for a full 20 minutes. “Doing one task for extended periods teaches your mind to focus and helps your body flush lactic acid.” It also extends the time your muscles are under tension, helping you build strength as you shed fat.

TRAINING RULE 3: Adjust the Resistance

The amount of slack in the rope determines the load. “Moving away from the anchor point decreases exercise intensity, while stepping toward the anchor point increases it,” Brookfield said. Adjust the slack so you’re challenged to complete each set. If you’re doing a battling-rope workout, alternate between two minutes closer to the anchor point and one minute farther away. “The time you spend farther from the anchor is active recovery.”

Two Rope Exercises You Must Master

1. Battling-Rope Waves

This is the classic battling-rope exercise. “It works each arm independently and keeps your muscles under tension for extended periods,” said Brookfield.

Directions: Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for three to four sets of 1 to 2 minutes.

2. Battling-Rope Crossovers

Instead of making waves, slam the rope to the ground. “You’ll build more power and hammer your core,” says Brookfield.

Directions: Keep both feet flat on the floor as you move the ends in an arc above your head, lifting them to your left and slamming them down hard to your right. Repeat in the opposite direction. Continue alternating for three to four sets of 1 to 2 minutes.

Perfect those two basic moves to start, then give these other variations a try.

JUNE 5

Kettlebell Workout

Perform each exercise one after the other for the prescribed reps with no rest in between. Use this finisher circuit after your main workout or training session.

KB Swings – 40 reps

KB Swing Cleans – 10 reps

KB Goblet Squats  – 20 Reps

KB Pull Cleans – 10 reps

KB Push Ups – 20 Reps

KB Reverse Goblet Lunge – 20 reps (10 per side)

BURPEE BURNOUT – 60 seconds

JUNE 3

ROUND ONE 60 REPS /// ROUND TWO 40 REPS

ROUND THREE 20 REPS REST AS NEEDED 

EXERCISE DESCRIPTIONS

Weighted Crunch: Lie on your back with your legs straight up toward the ceiling. Grasp a kettlebell between both hands and extend your arms up. Brace your core and crunch up, lifting the kettlebell up toward your toes. Slowly lower your body and repeat.

Figure-8: Begin with your feet slightly wider than shoulder-width apart. Bend at the knees and weave a kettlebell in and out of your legs, behind and in front of the knees in a continuous figure-eight motion.

High Pull: Begin in a standing position with knees slightly bent, grasping the kettlebell with both hands. Raise your elbows and pull the kettlebell upwards to your shoulders. Lower the kettlebell to return to your starting position and begin again.

Deadlift: Begin standing with a kettlebell grasped in two hands and your knees slightly bent. Keep your eyes forward and slowly bend at the hip, lowering the kettlebell toward the ground and taking care to keep your back straight. Keep the kettlebell close to your legs and knees slightly bent. Slowly return to the starting position, squeezing your glutes as you come back up.

Kettlebell Swings: Begin by grasping a kettlebell with two hands and standing with your chest up, core braced and your shoulders back and down. Soften your knees and, keeping your bodyweight in your heels, lower your butt and then drive through your heels, swinging the kettlebell in an upward motion, pushing your hips forward and squeezing your glutes. Allow the kettlebell to descend and swing back between your legs as you shift your weight back into your heels and hinge at the hips.

1.KB V UPS 

2.KB FIGURE 8 

3.KB HIGH PULL 

4.KB DEADLIFT 

5. KB SWINGS 

To complete this workout, I cycled through 60 reps of each exercise in round one before moving onto 40 reps in round two and 20 reps in round three. Please note in the workout graphic that I say to rest as needed. I made it my goal to get 60 reps in a row for the exercises in this workout, but that’s easier said than done for some of them! Definitely shake things out and take a breather if you need it in the middle of your reps (I sure did during deadlifts and high pulls!) while challenging yourself as you work through this one. Please also take time to warm up before busting out those kettlebell swings!

June 1

WARM UP

100 LEANING TWIST 

30 JUMPING JACKS 

20 BODY SQUATS

===================

40 KB Swings 

25 Figure 8 to stall 

20 KB Goblet Squats  

20 KB M/Climbers  

20 KB Push Ups

25 KB Plank jacks  

30 KB Swings 

20 Frog squats 

Abs 

      REVERSE CRUNCH

      FLUTTER KICKS

        ELBOW TO KNEE CRUNCH 

        RUSSIAN TWIST

        CROSS BODY M/CLIMBERS

MAY 30

Body workout 

10 PUSH UPS 

20 M/CLIMBERS 

20 BODY SQUATS

40 ALT LUNGES

50 JUMPING  JACKS 

60 SEC PLANK

50 JUMPING JACKS 

40 ALT LUNGES 

20 BODY SQUATS

20 M/CLIMBERS 

10 PUSH UPS 

MAY 29

There are a total of 6 exercises that work your entire middle section: quads, core and abdominal muscles (lower, lateral and upper abs). Here are the moves:

10 x  6 sets 

 Bicycle Crunch

 Russian Twist

 Plank Leg Lift

Ab Roller Extension

 Sit-Ups

 Plank Knee To Elbow

MAY 26

LOWER BODY 

20 PLANK JACKS 

50 MOUNTAIN CLIMBERS

20 PLANK JACKS

25 BODY SQUATS 

20 PLANK JACKS 

45 SEC PLANK 

20 PLANK JACKS 

25 HIP RAISES 

20 PLANK JACKS 

30 ALT LUNGES

20 PLANK JACKS 

50 M/CLIMBERS 

20 PLANK JACKS 

45 SEC PLANK

20 PLANK JACKS 

25 HIP RAISES

20 PLANK JACKS 

30 ALT LUNGES 

MAY 24

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CRUL 

15 KB  PRESS 

30 KB 2 Hand  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS

MAY 21

21 SQUAT & PRESS

21 KB PULL UPS

15 SQUAT & PRESS

15 KB PULL UPS

9 SQUAT & PRESS 

9 KB PULL UPS 

Perform 21 reps, followed by 21 Pull ups , and then repeat

 both exercises for 15 reps, then 9, aiming for no rest in between.

MAY 18

4 MIN  EACH ROUND 

COMPLETE EACH ROUND IN TIME ALLOCATED 

30 TWIST 

15 KB SWINGS 

30 TWIST

15  KB SWINGS 

30 TWIST 

15 KB SWINGS 

 3 MIN   ROUND 

10 SQUAT JUMPS 

10 PLANK  JACKS 

20 BICYCLE 

 5 MIN 

10 KB UPRIGTH ROWS 

10 KB SQUATS 

10 KB PRESS

10 STIFF LEG D/FIT 

20 ALT LUNGES

5 MIN 

20 MCLIMBERS 

10 V  UPS

20 RUSSUAN TWIST 

20 LEG LIFTS 

MAY 16

TEST YOUR FITNESS

30  Burpees

20 Two Hand KB Swings

25  Burpees

25 Two Hand KB Swings

20  Burpees

30 Two Hand KB Swings

15  Burpees

35 Two Hand KB Swings

10  Burpees

40 Two Hand KB Swings

5  Burpees

45 Two Hand KB  Swings

May 14

21 KB squat & press

21 Pull-ups

15 KB  squat & press

15 Pull-ups

9 KB  squat & press

9 Pull-ups

Abs 20 sec 10 sec rest  8 rounds 

20 sec SCISSORS 

20  sec KICK OUTS

20 secLEG RAISES  

20 sec KB SIDE BENDS L/R

May 12

WORKOUT 10 ROUNDS 

10 KB SWINGS 

10 PLANK JACKS OR BURPEES 

10 KB GOBLET SQUATS 

10 PUSH UPS 

Rest 1 min After each Round

MAY 11

 Body workout

Perform 10 reps of each exercise one after the other with no rest.  After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds.

(Warm up before and stretch after this workout is done)

100 LAENING TWIST 

10 Plank jacks 

10 Alternating Reverse Lunge

10 Seal Jacks

10 Prisoner Squats

10 Close Grip Push Ups

 10 Leg Raises

 10 Supermans 

 10 Mountain Climbers

 10 Prisoner Squats

10  Plank Builds

 10 Step out squats

MAY 10

WARM UP

100 LEANING TWIST 

30 JUMPING JACKS 

20 BODY SQUATS

40 KB Swings 

25 FIGURE 8 TO HOLD 

20 Kettlebell Goblet Squats  

20 KB M/CLIMBERS 

20 KB Push Ups

25 KB PLANK JACKS 

30 KB SWINGS

20 FROG SQUATS      

MAY 8

BAR & D/BELL ARM WORKOUT 

BARBELL CURLS 5X20

BARBELL OVERHEAD TRICEPS EXT  5X 20

D/BELL CURLS 5X 20

D/BELL HAMMER CURL 5X20

BENCH DIPS 5X 20

PUSH UPS 5X 20 

PULL UPS 5 X 10 

MAY 7

YOU NEED TO WORK YOUR CORE

We at Bright Side would like to tell you about the “reverse plank” exercise that’s not yet as popular as the regular plank but is easily as useful.

How to do it:

1. Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.
2. Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.
3. Hold your weight with your hands and heels while pushing your buttocks up.
4. Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.
5. Strain your abdominal muscles, and pull your stomach in while your torso is moving up.
6. Hold this position for 15-60 seconds.
7. Slowly lower yourself on the

• Leaning twists – 4 sets of 50 repetitions.
• Waist twists – 4 sets of 90 repetitions.
• Sit-up twists – 4 sets of 20 repetitions.
• Leg raises – 4 sets of 20 repetitions.
• Frog kicks – 4 sets of 50 repetitions

MAY 6

Combining kettlebell swings, bodyweight

 exercises such as burpees and sprint makes a killer routine.

 It burns tons of fat and boosts your endurance.

KETTLEBELL CARDIO BLAST 

 REPEAT 2 TIMES

20 KB SWINGS

1 MIN PLANK

20 KB  CLEAN & PRESS

20 BURPEES

20 KB SIT UPS 

20 KB LUNGES 

20 M/CLIMBERS 

20 PUSH UPS

SPRINT TREADMILL 2 TIMES

30 AT 7 MPH  REST 30 SEC 

30 SEC 7.5 MPH REST 30 SEC 

30 SEC 8 MPH  REST 30 SEC

30 SEC 8.5 MPH REST 30 SEC

MAY 5

SUPERSETS

20 Goblet squats 

20 KB PRESS 

4 ROUNDS

SUPERSETS

20 KB SWINGS  

20 KB  FIGURE 8 TO STALL  

 4 ROUNDS

SUPERSETS

50 PLANK JACKS 

20 PUSH UPS

4 ROUNDS 

SUPERSETS

20 KB SIT UP

20 LEG RAISES 

SUPERSETS

20 V UPS

50 M/CLIMBERS 

4 ROUNDS

MAY 3

3 ROUNDS

30 KB SWINGS 

15 KB 2 HAND ROW 

15 KB PRESS

15 KB GOBLET SQUATS

15 KB  BICEPS CURLS 

15 KB  PRESS 

30 KB 2 Hand  SWINGS

30 KB AROUND BODY TO STALL 

20 KB GOBLET SQUAT 

30 KB  SWINGS

30 KB AROUND BODY TO STALL 

20  KB SQUAT & PRESS  

MAY 1

CARDIO LADDER  WORKOUT 

30 KB SIT UPS    https://youtu.be/–En2PG8Tug

21 PUSH-UPS 

21  PLANK JACKS 

21 KB SWINGS 

21 BODY SQUATS 

30 KB SIT UPS

18 PUSH-UPS

18   PLANK JACKS  

18  KB SWINGS 

18 BODY SQUATS 

30 KB SIT UPS

15 PUSH-UPS 

15  PLANK JACKS 

15  KB SWINGS

16 BODY SQUATS  

30 KB SIT UPS

12 PUSH-UPS 

12  PLANK JACKS 

12 KB SWINGS

12 BODY SQUATS 

30 KB SIT UPS

9 PUSH-UPS 

9 PLANK JACKS 

9 KB SWINGS 

9 BODY SQUATS 

30 KB SIT UPS

6 PUSH-UPS 

6 PLANK JACKS 

6 KB SWINGS 

6 BODY SQUATS  

30 KB SIT UPS

3 PUSH-UPS 

3  PLANK JACKS 

3 KB SWINGS 

3 BODY SQUATS 

APRIL 30

10 ROUNDS 

10 KB SWINGS 

10 LEANING TWIST 

10 1 Push Ups with Alternating Reaches (Bird Dog) 

10 KB Leg Raises

10.  Kicks OUTS

10  KB  SIT UP  

10 Mountain Climbers

10  PLANK WALK 

10  Goblet SQUATS 

10. Seal Jack

REST AFTER EACH ROUND  1 MIN 

 April 29

500 METER ROW 

30 KB SWINGS 

400 METER ROW 

30 KB SWINGS 

300 METER ROW 

30 KB SWINGS  

200 METER ROW 

30 KB SWINGS

100 METER ROW 

30 KB SWINGS 

APRIL 28

4 MIN  EACH ROUND 

COMPLETE EACH ROUND IN TIME ALLOCATED 

30 TWIST 

15 KB SWINGS 

30 TWIST

15  KB SWINGS 

30 TWIST 

15 KB SWINGS 

REST 1 MIN 

 3 MIN   ROUND 

10 SQUAT JUMPS 

10 PLANL JACKS 

20 BICYCLE 

REST 1 MIN 

 5 MIN ROUND

10 KB UPRIGTH ROWS 

10 KB SQUATS 

10 KB PRESS

10 STIFF LEG D/FIT 

20 ALT LUNGES

REST 1 MIN  

5 MIN ROUND

20 MCLIMBERS 

10 V  UPS

20 RUSSUAN TWIST 

20 LEG LIFTS 

REST 1 MIN 

April 26

ABS  You need good core workout  3 days a week

• Leaning twists – 4 sets of 50 rep
• Waist twists – 4 sets of 90 rep
• Sit-up twists – 4 sets of 20 rep
• Leg raises – 4 sets of 20 rep
• Frog kicks – 4 sets of 50 rep

 APRIL 25

WARM UP GOOD 5 MIN 

FULL BODY WORKOUT 

40 PUSH-UPS

40 BODY SQUATS

40 WALKING LUNGES 20/20 

40 SIT-UPS

40 BODY SQUATS

40 WALKING LUNGES 20/20

40 KB DEADLIFT TO HIGH PULL

40 BODY SQUATS

40 WALKING LUNGES 20/20 

40 KB SWINGS

40 BODY SQUATS

40 WALKING LUNGES  20/20

April 24

COMPETE FOR TIME 

20 MIN WORKOUT 

50 KB SWINGS 

20 KB RUSSIAN TWIST

40 KB SNATCH [ 20 PER ARM ]

20 RUSSIAN TWISTS

30 KB CLEANS [ 15 PER ARM ]

20 RUSSIAN TWIST 

20 AROUND BODY TO STALL

20 RUSSIAN TWIST

10 GOBLET SQUATS 

20 RUSSIAN TWIST

APRIL 23

COMPETE FOR TIME 

20 MIN WORKOUT 

50 KB SWINGS 

20 KB RUSSIAN TWIST

40 KB SNATCH [ 20 PER ARM ]

20 RUSSIAN TWISTS

30 KB CLEANS [ 15 PER ARM ]

20 RUSSIAN TWIST 

20 AROUND BODY TO STALL

20 RUSSIAN TWIST

10 GOBLET SQUATS 

20 RUSSIAN TWIST

APRIL 22

40 PLANK JACKS     10 SWINGS

35 PLANK JACKS    15 SWINGS

30 PLANK JACKS    20 SWINGS

25 PLANK JACKS    25 SWINGS

20 PLANK JACKS    30 SWINGS

15 PLANK JACKS    35 SWINGS

10 PLANK JACKS    10 SWINGS

40 PLANK JACKS   40 SWINGS

5 PLANK JACKS      45 SWINGS

APRIL 20 

 5 ROUNDS

21 KB squat & press

21 KB Pull-ups

15 KB  squat & press

15 KB Pull-ups

9 KB  squat & press

9 KB  Pull-ups

April 19

10 KB Swings  

12 KB  Squats

14 BICEPS CURLS 

16 FIGURE 8 

18 KICK OUTS 

20 REVERSE CRUNCHES 

3 min  non stop 

10  BEAR CRAWL ROW  L/R  

10   KB PRESS 

10   KB SWINGS 

3 MIN 

10 SQUAT & PRESS

10 LUNGE FRONT & REAR 

10 FROG SQUATS 

3 min 

20  SCISSORS

20 leg raises 

20 half moon 

20 V UPS SCISSORS 

20 V UPS  IN OUST

20 V UPS UP & OVER 

20 HAMMERS

10 SIDE OBLIQUE 

20 KICK OUTS 

APRIL 14 & 15

Weekend Workout 

30 KB Swings 

30 KB  Squats

30 KB  Pushups

15 Pull Ups

30 Sit Ups

15 Chin Ups [ KB PULL-UPS ]

30 Burpees

No Rest between Exercises.

3-minute rest then repeat 2 more times.

APRIL 13

10 ROUNDS  10 REPS 

1.KB SWINGS 

2 KB GOBLET SQUATS 

3 KB PRESS 

4 KB BICEPS CURLS 

5 KB RENEGADE ROW

6 KB FIGURE 8 TO STALL

7 KB SUMO  SQUATS

8 KB ALT SWINGS 

9 KB SQUAT  & PRESS

10 KB Renegade  Row 

REST AFTER EACH ROUND 1 MIN 

ABS 

2 MIN  NO REST 

20 SCISSORS  

20 KICK OUTS 

20 PLANK JACKS 

APRIL 12

Warm Up

30 sec SEAL JACKS 

30 sec BODY SQUATS

30 KB SIT UPS 

21 PUSH UPS 

21  PLANK JACKS 

21 KB SWINGS 

30 KB SIT UPS 

18 PUSH UPS 

18 PLANK JACKS 

18 KB SWINGS 

30 KB SIT UPS 

15 PUSH UPS 

15  PLANK JACKS 

15 KB SWINGS 

30 KB SIT UPS 

12PUSH UPS 

12 PLANK JACKS 

12 KB SWINGS 

30 KB SIT UPS 

9 PUSH UPS 

9  PLANK JACKS 

9 KB SWINGS 

30 KB SIT UPS 

6 PUSH UPS 

6  PLANK JACKS 

6 KB SWINGS 

30 KB SIT UPS 

3 PUSH UPS 

3  PLANK JACKS 

3KB S

APRIL11

10 ROUNDS 10 REPS 

DUMBELLS  WORKOUTS

20 TWIST 

20 SEAL JACKS 

20 BODY SQUATS 

D/BELL SHOULDER PRESS 

D/BELL BICEPS CURL 

D/BELL HAMMER CURLS 

D/BELL 7 7 7 BICEPS CURLS 

TRICEPS EXT OVER HEAD 

REVERS TRICEPS  EXT 

D/BELL LATERA RAISES 

G/BELL FRONT RAISES  

TWO D/BELL  ROWS 

TWO D/BELL  ALT PRESS