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ARMS DESTROYER LADDER
10-9-8-7-6-5-4-3-2-1
Curl to Triceps Extension
Goblet Front Raise
Goblet Curls
Goblet Shoulder Press
10 reps of each move, then 9 reps, 8, all the way to 1 rep
Rest between supersets as needed.
8 Goblet Squat to Lunge (total)
+8 Goblet Squat
+8 Goblet Back Lunge (total)
+8 Bodyweight Lunges (each)
You're gonna be walking like a baby giraffe after this 🦒
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This 30 min kettlebell EMOM workout is perfect for building a strong upper body, burning fat, improving conditioning, and training your core at the same time. Just one kettlebell, a bit of space, and you’re ready for a full body sweat session at home.
EMOM = Every Minute On the Minute. Start the reps at the beginning of each minute and rest with whatever time is left.
Great for:
👉 time efficiency (perfect for busy dads)
👉 fat loss
👉 shoulder strength
👉 upper body muscle
👉 core training
👉 home workouts
👉 conditioning
Kettlebell Workout Breakdown (30 min EMOM)
Min 1: 12 reps Side to Back Extensions
Min 2: 12 reps Atlas Swings
Min 3: 12 reps Swing High Pulls (L)
Min 4: 12 reps Swing High Pulls (R)
Min 5: 12 reps Upright Rows
Min 6: Rest & do 5 rounds total
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
📲 Find the workout in the KBMH app: “THE DIRTY DOZEN #107” 👉 https://m.kbmh.app/rd
36 min EMOM
👉 min 1: 10-14 Bent Rows (L)
👉 min 2: 10-14 Bent Rows (R)
👉 min 3: 8-12 Shoulder Press (L)
👉 min 4: 8-12 Shoulder Press (R)
👉 min 5: 8-12 Kneeling Biceps Curl
👉 min 6: 16-20 Upright Rows
👉 min 7: 10-14 Goblet Squat
👉 min 8: 12-16 Sumo Deadlift
👉 min 9: 10-14 Swing (L)
👉 min 10: 10-14 Swing (R)
👉 min 11: 10-14 Pushups
👉 min 12: Resting
Save & Try Later
Warm-up with some SL plate and box hops
Banded swings @ 19kg —-> Seated broad jumps
SL swings @ 19kg —-> SL bounds
SS Snatches @ 23kg —-> Approach jumps
70lb sandbag tosses
Finished with some rope flow for fun
Got some core work in after a run. Love utilizing kettlebells to get my spine rotating to build power and strength.
Rotational high pull
1/2 kneeling chops
1/2 kneeling snatch into a windmill
Kneeling halos
*16 kgs for all movement*
Rotational med ball slams
🤙🏻
Find the workout in the app: “CORE CARNIVAL #61”
EMOM 30 min:
👉 min 1: 10 Goblet Situp Press
👉 min 2: 20 Romanian Deadlift
👉 min 3: 30 Russian Twist
👉 min 4: 20 Russian Swing
👉 min 5: 10 Burpees
📲 Smash this workout in the KBMH app! 👉 https://m.kbmh.app/rd
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25 min EMOM
min 1: 12 reps Kettlebell Halos
min 2: 20 reps Alternating Swings
min 3: 12 reps Front Rack Lunge Kick (L)
min 4: 12 reps Front Rack Lunge Kick (R)
min 5: Rest & do 4 more rounds
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🤔 EMOM!?
EMOM kettlebell workouts are one of the best ways to burn fat, build muscle, improve conditioning, and save time. You work at the start of every minute and rest with whatever time is left, which keeps the intensity high without turning the workout into complete chaos. EMOM training helps build strength, cardio, endurance, and mental toughness at the same time using just one kettlebell and a bit of space at home.
📲 Join me in the KBMH app! 👉 https://m.kbmh.app/rd
#kbmh #kettlebell #workout #fitness #EMOM
“You can’t grow legs with one kettlebell” 🤡
Let’s talk again after you finish this 30 min DOOM LADDER
10-9-8-7-6-5-4-3-2-1
Goblet Clean Squat
Gorilla Swing
Air Squat
Situp Goblet Press
10 reps of each move, then 9, all the way to 1
Finish as fast as possible - under 30 min
My result: 28:30 w/ 24kg kettlebell
If your kettlebell swings feel off, it’s usually one of these things.
The swing is a ballistic movement.
Fast, explosive, driven by your hips - not your arms.
Your arms are just there to connect you to the bell.
If your shoulders are doing the work, something’s wrong.
Simple way to think about it:
HIKE - load the spring
DRIVE - snap the hips
FLOAT - let the bell rise
RETURN - catch and reload
The bell moves because of your hips.
Not because you’re lifting it.
Some common mistakes I see a lot:
❌ Turning it into a squat
→ think hips back, not knees forward
❌ Lifting with the arms
→ arms stay relaxed, let the bell float
❌ Rounding on the backswing
→ keep your chest up, back neutral
❌ Leaning back at the top
→ stand tall, squeeze glutes, ribs down
If your shoulders are burning or your lower back feels it - check your form.
Small fixes here make a big difference.
400 reps KETTLEBELL UPPER BODY complex 🥵🦍
5 Bent Row
5 Hang High Pull
5 Clean
5 Push Press
10 kettlebell supersets (5 left + 5 right)
Rest as needed, but keep pushing! The pump’s gonna be crazy.
Let’s fix that in 5 simple steps 👇
(last step is weird but the most important)
Windmills are one of the most underrated exercises for shoulder health.
Why?
Because instead of just moving the shoulder, they teach the shoulder to stay stable while the rest of the body moves around it.
You improve:
👉 overhead stability
👉 thoracic mobility
👉 shoulder positioning
👉 core control
👉 hip mobility
And they expose weaknesses FAST 😅
If the movement feels awkward at first, that’s normal. Slow controlled reps are the key here.
Your shoulders will thank you later 👌
Step 1 - Hinge, don’t squat
Stand about one foot away from a wall and push your hips back until your butt touches the wall. That’s the movement pattern you want.
Step 2 - Add rotation
Spread your arms wide, look at one hand, and hinge while letting your torso rotate naturally.
Step 3 - One arm up, one arm down
Keep one arm reaching to the ceiling, the other sliding down your leg. Eyes stay on the top hand.
Step 4 - Try it without the wall
Grab a random object instead of a kettlebell and start practicing the movement slowly.
Step 5 - Film yourself
Sounds weird, but this is the part that makes it click for a lot of people. Watching yourself from the side instantly improves your mind-body connection and helps you understand the movement way faster.
The windmill is awkward at first… until suddenly it isn’t.
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Finish one move before moving to the next exercise, split into sets as needed.
40 Double Front Squat
50 Double Push Press
60 Double Bent Row
70 Half Burpees
80 Pushups
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