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I would like to share with you a fantastic and grueling 21 minute workout for getting rid of body-fat while forcing strength and muscle onto your body. This style of routine is featured regularly (that’s right – like a bowel movement!) in Strong ON! and uses what’s called an EMOM strategy (every minute on the minute) to burn maximum calories in minimum time.
I am not going to give tutorials for these lifts I would rather just get right to the workout, especially since I have given so many tutorials before–that’s pretty much all I do is give tutorials. So, if you don’t already know these exercises than all I can say is you need to try to learn things and be a better person. Only I am now recognizing I could probably have phrased that better and is perhaps why my wife tells me I am not the most socially well-adapted person. Suppose I will just have to add that to my list of “areas for improvement”, which is fine because I needed to put something on there, anyway.
OK, so let’s talk about the workout. Like I said you will be working at the top of every minute for a straight twenty one minutes. There are three exercises which we will use: The double clean and press, the front squat, and the pull up (or chin up). I’m also putting in a beginner/intermediate variation for people who aren’t as good at things. There I go again!
The goal is to use a weight that is around 75% of the most weight you could move for a set of four repetitions. You’ll then do four reps of DC&P at the top of the first minute, four reps of front squat at the top of the second minute, and four reps of pull ups (or chin ups) at the top of third minute. You will then repeat this sequence for a total of 21 minutes, which is seven rounds. Got it?
The 21 Minute Kettlebell Workout
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Advanced
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Alright, well, there you have it, pudding face (that’s a compliment, trust me). So let everyone know how you do in the Facebook Group.
Strong ON!
– Pat
PS – As I said, this workout is just one of many of this style featured in Strong ON! which you should really think about becoming a member of.
PPS – Also, check out all the cool FREE workout stuff we’re giving away to anyone who pre-orders a copy of my upcoming book How to Be Better at (Almost) Everything: