30 Minute EMOM Beginner Friendly

@austinhaslam

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SoundTikTok sound · original sound - austinhaslam

Promoted product

FitDad Companyhttps://fitdadcompany.com/#programs ↗

Why it worked

The video provides a clear, actionable workout routine with visual demonstrations and offers a valuable freebie (a week of training) in exchange for engagement, making it highly appealing to the target audience.

Summary

This video demonstrates a 30-minute EMOM (Every Minute On the Minute) kettlebell workout designed for beginners. It outlines three exercises: thrusters, swings, and close-grip push-ups, explaining the proper form and offering scaling options. The creator also offers a free week of training via direct message for those who send the word "Complex".

Structure

1Introduction to the 30-minute EMOM workout
2Explanation of EMOM and its benefits
3Demonstration of the three exercises: Thrusters, Swings, Push-ups
4Tips for scaling and consistency
5Call to action for a free week of training

Product placement

Kettlebell (ACTS - used for exercises, removing it changes the video; removing it would change what happens in the video) FitDad Company (APPEARS - creator's company name, removing it would not change what happens in the video)

Original caption

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. Three movements. One kettlebell. 30 minutes. Don’t confuse simple with easy. This EMOM trains full-body strength, explosive power, muscular endurance and conditioning. 30-MIN EMOM MIN 1: 15 Thrusters MIN 2: 20 KB Swings MIN 3: 10 Close-Grip KB Push-Ups Repeat for 10 rounds. HOW IT WORKS Complete the prescribed reps at the start of each minute. Whatever time remains is your rest. Finish in 40 sec? Rest 20. Then start the next movement at the top of the next minute. SCALE IT TO YOUR LEVEL 30 minutes feel like too much? Start with 10 or 20 minutes. Struggling to finish the reps with enough time to recover? Do 10 reps of each movement instead. The goal isn’t to barely survive. Scale the workout so you can maintain quality reps from your first round to your last. COACHING CUES THRUSTERS: Bell tight to your chest. Squat, then drive through the floor and send the bell overhead. Legs start it. Core transfers it. Arms finish it. SWINGS: Hinge—don’t squat. Push your hips back, snap them forward and let the bell float. Your hips move the bell. Your arms guide it. Glutes + hamstrings produce explosive hip power while your core controls the bell. CLOSE-GRIP PUSH-UPS: Brace your core, squeeze your glutes and keep your elbows close. Lower under control and drive away. Think moving plank. Your triceps, chest, shoulders + core are all working. By round 10, the question isn’t whether you can do these movements. It’s whether you can keep producing quality strength and power when you’re tired. Squat. Hinge. Press. Push. One kettlebell. Scale it to your ability. Get the work done. Save this workout and follow for more ways to get lean, strong & athletic without spending hours in the gym. #functionalfitness #kettlebellworkout #homeworkouts #kettlebelltraining #disciplineequalsfreedom

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Transcript

One kettlebell is all you need to get in the best shape of your life. This is a 30-minute beginner-friendly EMOM with three different movements. But don't confuse beginner friendly with easy, because this workout is going to challenge your legs, your chest, your shoulders, triceps, your core, your posterior chain, and your conditioning. EMOM stands for Every on the Minute. So every three minutes for 10 rounds total, we're going to complete the following movements and reps. If you finish the prescribed reps and movement pattern in 35 seconds, you get 25 seconds of rest. At the top of each minute, the next movement pattern begins. We're doing 15 kettlebell thrusters. In minute two, we're doing 20 kettlebell swings. This is a hinge, not a squat. Snap those hips and squeeze glutes and let that kettlebell float to shoulder height each rep. Think jump without leaving the ground. Your glutes and hamstrings create that explosive hip extension while your core are controlling and guiding the kettlebell. The challenge here is not simply doing the 20 swings, it's can you be explosive when you're tired? And maybe one day you'll be as explosive as me. Editing is wild. Don't believe anything you see. During minute three, we're doing 10 kettlebell close grip push-ups. If you need to scale these, drop down to your knees and do kneeling push-ups or wall push-ups or normal push-ups. You could also pick up your kettlebell and do 10 horizontal presses. And that's it. Repeat these three movements every minute on the minute for 30 minutes straight. If 30 minutes feels daunting, do 20 minutes or 10 minutes. The goal is consistency, not perfection. Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. Three movements. One kettlebell. 30 minutes. Don’t confuse simple with easy. This EMOM trains full-body strength, explosive power, muscular endurance and conditioning. 30-MIN EMOM MIN 1: 15 Thrusters MIN 2: 20 KB Swings MIN 3: 10 Close-Grip KB Push-Ups Repeat for 10 rounds. HOW IT WORKS Complete the prescribed reps at the start of each minute. Whatever time remains is your rest. 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 and I'll send you a free week of training on me. Stay strong and follow for more.