Andrew Tracey’s Home EMOM Workout

Join Men’s Health and the UK’s brightest fitness personalities for Men’s Health Weekenders, a virtual festival of health, workouts and wellness, every weekend in January 2021

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The second weekend of MH Weekenders — our virtual festival of health, workouts and wellness, taking place every weekend in January — saw another salvo of expert fitness and health content delivered straight to viewers, including cover model workouts, Michelin-starred Chef’s recipes, mental resilience talks and calming yoga flows.

One such highlight was Men’s Health Fitness Editor Andrew Tracey‘s full-body, 15-minute kettlebell workout. As Tracey explains in the video above, you’ll be working through five different exercises across three total rounds, never grinding out more than six reps per side, and following an EMOM (every minute, on the minute) format.

Your mission is simple: pick a medium to heavy weight for the workout — if you don’t have a kettlebell, a dumbbell works just as well — and find enough space to burpee in. Once acquired, stick the video on and get ready to work. See you in 30.

15 EMOM (3 Rounds)

6/6 Loaded Rows (Each Arm)

  1. Assume a press-up position with your knees bent at 90-degree angles and directly underneath your hips. Your knees should be elevated.
  2. Without allowing your lower back to rise or round, brace your abs.
  3. Keep your core tight and your back straight as you ‘row’ the weights past your chest
  4. Reverse the movement to return the weight to the floor. That’s one rep.
    1. 6/6 Kneeling Press

      1. Kneel with an upright posture and neutral spine. Grab the kettlebell with the hand opposite to your kneeling leg.
      2. To clean into the rack position, contract your glutes and extend your hips, rather than just relying on your arm. Keep your elbow high to further engage your shoulder.
      3. Press the weight over your head and pause. Keep your spine straight and arm extended.
      4. Lower the weight to the rack position, then the ground. That’s one rep.
        1. 6/6 Reverse Lunge

          1. Start standing, just as you would with a regular lunge, and tighten your core. Hold the weight in your left hand.
          2. Step back with your right leg and plant your left forefoot in the ground.
          3. Slowly bend your left knee, doing everything possible to keep your left shin perpendicular with the ground.
          4. Lower down until your left thigh is parallel with the ground, pause, then, drive up through your right heel and return to standing.
          5. Squeeze your glutes at the top of the movement.
          6. You can alternate legs every rep, or do all your reps on one leg. Just be sure to switch the w.eight
            1. 6/6 Hang Clean

              1. Hold a kettlebell in one hand by your side.
              2. Bend your knees, lowering the kettlebells to your shins, before driving your body up to standing position.
              3. At the same time, raise the kettlebells to your collar bone with your palm facing inwards.
              4. Return the kettlebell back to starting position and repeat.
                1. 6 Climber Burpees

                  1. Set up on the floor as though in a sprinter’s blocks, with one foot positioned beneath your waist and one back, with your leg straight.
                  2. Explosively swap foot positions.
                  3. From there, while keeping your arms extended, jump your legs back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
                    1. About MH Weekenders

                      Men’s Health Weekenders is a month-long festival of fitness, with a healthy dose of food for thought thrown in for good measure. We are assembling the best trainers and athletes in the game, as well as inspirational figures from the worlds of sport, psychology and nutrition, to help our audience kick-start the new year positively and hit the ground running.

                      Click on the events HERE, or below, to see details of what is happening each day and register for session reminders plus a FREE copy of our Men’s Health Weekenders e-zine.

                      Saturday, January 23, 2021

                      10:00 AM – 10:30 AM

                      Saturday Morning Burn, with the MH Squad

                      John Chapman and Leon Bustin of the Lean Machines and CrossFit athlete Zack George take you through a functional fitness session that is simple to do but tough on calories.

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                      2:00 PM – 2:30 PM

                      Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp

                      AT and Tom lay down a double dumbbell “chipper”, setting a huge total of reps to complete and then chipping away until you get to zero. Sure and steady will win you an unparalleled pump.

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                      7:00 PM – 7:20 PM

                      Saturday Night Dopamine Feasts, with Tom Kerridge: Pickled Pastrami Soup

                      There’s eating well, and there’s eating well – and luckily for you, Tom Kerridge knows a thing about both. His hot pastrami and pickle broth is a dish that’s as good for your weight-loss goals as it is for your taste buds.

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                      Sunday, January 24, 2021

                      10:00 AM – 10:35 AM

                      Feel-Good HIITs, with Bradley Simmonds

                      Get your endorphin fix with these full-body workouts created by top PT and former MH cover star Bradley Simmonds. From simple dumbbell and kettlebell moves to intense Tabata, these sessions are guaranteed to start your Sunday morning the right way.

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                      2:00 PM – 2:40 PM

                      Face Time with Conor “the Destroyer” Benn

                      The WBA continental welterweight champion shares how he prepares mentally for fight night, answers your reader questions and contemplates what it’d be like to walk into the ring to Celine Dion’s “My Heart Will Go On”…

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                      7:00 PM – 7:20 PM

                      The Mindful Cool-Down, sleep easy with Michael James Wong

                      Sleep easy by tuning in and calming down with Michael’s beginner’s yoga and meditation session that will banish the insomnia that can often end the weekend. Breathe in, breathe out. Good night.

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                      Friday, January 29, 2021

                      Men’s Health Weekenders Shopping Weekend

                      Join Men’s Health Weekenders from midday on Friday 29 January to midnight Sunday 31 January for a full weekend of shopping with exclusive discounts at our virtual Men’s Health marketplace filled with some our favourite health and wellness brands.

                      Saturday, January 30, 2021

                      10:00 AM – 10:30 AM

                      Saturday Morning Burn, with the MH Squad

                      Gus Vaz Tostes, the head coach of WIT Training, leads you through a heart-pumping dumbbell workout with a six-pack finisher that will hit your core from every angle, with Faisal Abdalla and Scott Britton keeping you moving.

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                      2:00 PM – 2:30 PM

                      Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp

                      Get to grips with odd-object training by taking on this AMRAP from AT and Tom, which tasks you to perform “as many rounds of possible” armed with a sandbag, heavy backpack or anything you fancy picking up…

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                      7:00 PM – 7:15 PM

                      Saturday Night Dopamine Feasts, with Tom Kerridge: Gammon Steak with Dill Pickle Dressing

                      We’ve got gammon steaks and fried duck eggs on the menu for our final cook-along with the UK’s favourite Michelin-starred chef – a classic feel-good combo that’s starch-light and happy-heavy.

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                      Sunday, January 31, 2021

                      10:00 AM – 10:35 AM

                      Feel-Good HIITs, with Bradley Simmonds

                      Get your endorphin fix with these full-body workouts created by top PT and former MH cover star Bradley Simmonds. From simple dumbbell and kettlebell moves to intense Tabata, these sessions are guaranteed to start your Sunday morning the right way.

                      SIGN UP

                      2:00 PM – 2:40 PM

                      Strength in Numbers, with Spencer Matthews and Shaun Stafford

                      The reality star and his very muscular trainer share the swole truth about the transformation that saw Matthews’s body fat drop to 5%, while his five-rep deadlift went up to 130kg. Made in Chelsea, remade by MH.

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                      7:00 PM – 7:20 PM

                      The Mindful Cool-Down, with Michael James Wong

                      As MH Weekenders and January comes to a close, move into 2021 motivated and inspired with Michael’s final session of yoga and a last chance to sit down and take stock before moving forward.

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