Lock In For 8 Weeks You Won't Recognize Yourself

@austinhaslam

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kettlebell training programhttps://fitdadcompany.com/#programs ↗

Why it worked

The video offers a concise, actionable workout plan with clear instructions and a compelling offer for free training, appealing to a specific demographic (busy dads) looking for efficient fitness solutions.

Summary

This video demonstrates a 30-minute EMOM (Every Minute On the Minute) kettlebell workout designed for busy dads. It breaks down four exercises: swings, goblet squats, curl + presses, and push-ups, explaining the structure and benefits of each. The creator offers a free week of training to those who message them with the word "Complex".

Structure

1Introduction to the 8-week program and target audience
2Explanation of the 30-minute EMOM workout structure
3Demonstration and explanation of Kettlebell Swings
4Demonstration and explanation of Goblet Squats
5Demonstration and explanation of Curl + Press
6Demonstration and explanation of Push-Ups

Original caption

Send me a direct message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. If you’re a busy dad, this is one of the best ways to train. No wasted time. No complicated programming. Just 30 minutes of full-body strength and conditioning. 30-Minute EMOM (Every Minute On the Minute) Minute 1: 20 Swings Minute 2: 15 Goblet Squats Minute 3: 10 Curl + Press Minute 4: 20 Push-Ups Minute 5: Rest Repeat for 6 total rounds (30 minutes). How an EMOM works: Start each exercise at the beginning of the minute. Finish the prescribed reps, then use the remaining time to recover. When the next minute starts, move to the next exercise. Pace yourself so you can stay consistent for all 6 rounds. I used a 20 kg (44 lb) kettlebell. Weight Suggestions: * Beginner: 8–12 kg (18–26 lb) * Intermediate: 12–16 kg (26–35 lb) * Advanced: 20–24 kg (44–53 lb) What each movement is doing: • Swings: Build explosive hip power, strengthen your posterior chain, and elevate your heart rate fast. These are the muscles you rely on for sprinting, jumping, lifting, and carrying. • Goblet Squats: Build strong legs, improve hip mobility, and reinforce good posture. Strong legs make everything from climbing stairs to playing with your kids easier. • Curl + Press: Strengthen your biceps, shoulders, triceps, and core while improving overhead strength for lifting, carrying, and reaching with confidence. • Push-Ups: Build your chest, shoulders, triceps, and core while teaching your body to generate force as one connected unit. • Rest: Use the minute to control your breathing and prepare for the next round. Learning to recover quickly is part of getting fitter. This EMOM builds: * Strength * Conditioning * Work capacity * Explosive power * Core stability * Grip strength * Shoulder endurance Fatherhood is tiring. Whether you’re strong enough for it is up to you. Save this workout and let me know if you make it through all 6 rounds. Follow for more workouts that help you get lean, strong, athletic, and functional in 45 minutes or less. #functionalfitness #kettlebelltraining #kettlebellworkout #homeworkouts #fullbodyworkout

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On-screen text

Lock In For 8 Weeks You Won't Recognize Yourself 1 Kettlebell 30 Min EMOM Min 1: 20 Swings This is a 30-minute imam with four different movements Emom stands for Every Minute on the Minute Here's how it works At the start of each minute, complete prescribed reps and movement pattern If you finish in 35 seconds, you earn 25 seconds of rest If it takes you 50 seconds, you only get 10 seconds of rest At the top of every minute The next movement begins In the first minute, we're completing swings This is a hinge, Snap those hips and squeeze those glutes and let that kettlebell float to shoulder height each of these reps Min 2: 15 Goblet Squat Minute two begins Bring that kettlebell to your chest Hold it tight and drop into 15 goblet squats Your quads, your glutes, your adductors, your calves and core are all working together the goblet squat itself is reinforcing The reality is that strong legs make everything easier This movement also improves hip and ankle mobility Rest for whatever time you have left clock and then head into 10 Curl + Press clock and then head into 10 curl plus a press Control the curl up and try not to arch your back And then press the kettlebell up with biceps finishing by your ears I perform these kneeling because it isolates upper body better, but if you want standing, that is totally fine as well your biceps are initiating this while your shoulders, triceps, upper core are finishing it Make sure to brace your core during each of these reps We're building bigger arms shoulders Rest with whatever time you got left clock and then head into 20 Push Ups 20 kettlebell close grip push-ups If you need to scale these, perform push-ups or normal push-ups Or wall Try to keep Try to keep your body rigid as one unit By keeping your core Your shoulders, Your shoulders, triceps, and core will be tired Fight for each one And just like that we've completed movements Every fifth Every fifth minute is rest After the 30 After the 30 minutes, you completed six rounds Of each of these four movements Send Me With A Message With The Word “Complex” For A Free Week Of Kettlebell Training On Me 😎👍 If you're looking to get into kettlebell training but just don't know where to start Send me a message with the word COMPLEX for a free week of kettlebell training on me Follow For More Stay Strong

Transcript

busy dads who are ready to lock in, put their health first and get lean, strong and athletic without spending hours in the gym. Save this workout for later and follow this page. All you need is one kettlebell and 30 minutes to get in the best shape of your life. This is a 30-minute EMOM with four different movements. EMOM stands for Every Minute on the Minute. Here's how it works. At the start of each minute, complete the prescribed reps and movement pattern. If you finish in 35 seconds, you earn 25 seconds of rest. If it takes you 50 seconds, you only get 10 seconds of rest. At the top of every minute, the next movement begins. In the first minute, we're completing 20 swings. This is a hinge, not a squat. Snap those hips and squeeze those glutes and let that kettlebell float to shoulder height each of these reps. Minute two begins. Bring that kettlebell to your chest. Hold it tight and drop into 15 goblet squats. Your quads, your glutes, your adductors, your calves and core are all working together. The goblet squat itself is reinforcing. The reality is that strong legs make everything easier. This movement also improves hip and ankle mobility. Rest for whatever time you have left on the clock and then head into 10 curl plus a press. Control the curl up and try not to arch your back. And then press the kettlebell up with biceps finishing by your ears. I perform these kneeling because it isolates upper body better, but if you want standing, that is totally fine as well. Your biceps are initiating this movement while your shoulders, triceps, upper core are finishing it. Make sure to brace your core during each of these reps. We're building bigger arms, shoulders. Rest with whatever time you got left on the clock and then head into 20 kettlebell close grip push-ups. If you need to scale these, perform kneeling push-ups or normal push-ups or wall push-ups. Try to keep your body rigid as one unit by keeping your core tight. Your shoulders, triceps, and core will be tired. Fight for each one. And just like that we've completed all four movements. Every fifth minute is rest. After the 30 minutes, you completed six rounds of each of these four movements. Send me a direct message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. If you're a busy dad, this is one of the best ways to train. No wasted time. No complicated programming. Just 30 minutes of full-body strength and conditioning. 30-Minute EMOM (Every Minute On the Minute) Minute 1: 20 Swings Minute 2: 15 Goblet Squats Minute 3: 10 Curl + Press Minute 4: 20 Push-Ups Minute 5: Rest Repeat for 6 total rounds (30 minutes). How an EMOM works: If you're looking to get into kettlebell training but just don't know where to start, send me a message with the word COMPLEX for a free week of kettlebell training on me. Stay Strong