The One-KB Workout
This workout is designed in an every minute on the minute format, and is designed for a working period of 20-40 seconds, and a corresponding rest period of 20-40 seconds, until the bell rings for the next minute. There’s a ton of apps you can get for free on your phone that will provide a ring sound each minute, so you know when to start your next round. I’d also suggest putting in another tone to signify when the working period is over, and the rest period beings.
The workout consists of several clusters of 4 exercises, all built around one of the big 5 exercises. You’ll perform each of the 4 exercises back to back, starting each exercise on the minute. Therefore each cluster set should take 4 minutes, and with 3 sets for each cluster the total cluster will total 12 minutes. The workout should therefore take 60 minutes total, which leaves time for a warm up beforehand.
We’re going to think in terms of time here, rather than reps. In fact, I’m not even going to list reps, but obviously the longer you’re “on” for each set, the more reps you’ll do. When you start, you’ll do 20 seconds on with each exercise, followed by 40 seconds off. As time goes on, you’ll increase the amount of time you’re “on” with each exercise by increasing either (a) the reps or (b) the time under tension. TYou should perform this workout for 12 total weeks, 4 times per week, and by the end you should be able to hit 40 seconds on and 20 seconds off for each exercise.
This workout is designed to help you strip fat, but you should see some increased muscle growth, provided that you pay attention to my time for the up and down portion of each exercise. One of the biggest problems you’ll see with weightlifting is going much too fast on both the up and down portion of each exercise. While this allows you to lift more weight for more reps, you cheat yourself, as the time under tension is a HUGE factor in muscle growth and strength gains. Go slow here. Make that a habit early on in your physique journey, and you’ll reap huge dividends.
Here’s the workout:
Warmup 25 jumping jacks.
Cluster 1
Kettlebell Swings
Pushups (2 seconds down, 2 seconds up)
Kettlebell Swings
Pushups (2 seconds down, 2 seconds up)
Cluster 2
Kettlebell Presses Right Arm (2 seconds down, 2 seconds up)
Goblet Lunges Right Leg (2 seconds down, 2 seconds up)
Kettlebell Presses Left Arm (2 seconds down, 2 seconds up)
Goblet Lunges Left Leg (2 seconds down, 2 seconds up)
Cluster 3
Goblet Squats Goblet Lunges Right (2 seconds down, 2 seconds up)
Lying KB Bench Press Right Goblet Lunges Right (2 seconds down, 2 seconds up)
Goblet Squats Goblet Lunges Right (2 seconds down, 2 seconds up)
Lying KB Bench Press Left Goblet Lunges Right (2 seconds down, 2 seconds up)
Cluster 4
Get-up Right (2 seconds down, 2 seconds up)
Bent Over Row Right Arm (2 seconds down, 2 seconds up)
Get-up Left (2 seconds down, 2 seconds up)
Bent Over Row Left Arm (2 seconds down, 2 seconds up)
Cluster 5
KB Clean Right (2 seconds down, 2 seconds up)
One Leg KB Deadlift Right (2 seconds down, 2 seconds up)
KB Clean Left (2 seconds down, 2 seconds up)
One Leg KB Deadlift Left (2 seconds down, 2 seconds up)