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Joey Perez Official Hybrid Athlete | Strength & Longevity | Kettlebells | Steel Mace | Content Creator

09/16/2026

One kettlebell. 30 minutes. Full body.

Get shredded with this athletic EMOM built around power, rotation, conditioning, and control.

EMOM = Every Minute on the Minute. Start a new movement at the beginning of each minute, complete the prescribed reps, then rest for the remainder of that minute.

5 movements • 6 rounds • 30 minutes

Min 1: Half Figure-8 → Waiter Clean → Reverse Half Figure-8 → Sn**ch — 3/side
Min 2: Goblet Jumping Lunges — 8–10 reps
Min 3: Close-Grip KB Push-Ups — 10–15 reps
Min 4: Cross-Body Step-Back Swing — 6–8/side
Min 5: Half-Kneeling Windmill Press — 5–6/side

Training note: Choose a weight that allows crisp, explosive movements. Adjust the load between movements as needed. If you’re limited to a lighter bell, increase the reps and aim for 30 seconds of work each minute.

Save this workout and follow for more functional strength + conditioning.

09/15/2026

One Kettlebell. 30 Minutes. Full Body.

An athletic EMOM built around power, rotation, conditioning, and control.

EMOM = Every Minute on the Minute. Start a new movement at the beginning of each minute, complete the prescribed reps, then rest for the remainder of that minute.

5 movements • 6 rounds • 30 minutes

Min 1: Half Figure-8 → Waiter Clean → Reverse Half Figure-8 → Sn**ch — 3/side
Min 2: Goblet Jumping Lunges — 8–10 reps
Min 3: Close-Grip KB Push-Ups — 10–15 reps
Min 4: Cross-Body Step-Back Swing — 6–8/side
Min 5: Half-Kneeling Windmill Press — 5–6/side

‼️Training note: Choose a weight that allows crisp, explosive reps. Adjust the load between movements as needed… an adjustable kettlebell makes this easy. If you’re limited to a lighter bell, increase the reps and aim for 30 seconds of work each minute.

Gear: Freak Athlete | Training Equipment Adjustable Kettlebell
Shorts: Centric®

Save this workout and follow for more functional strength + conditioning.

09/01/2026

One Kettlebell. 40 min Full Body + Core.

Choose a weight that challenges you while still allowing crisp, controlled reps. The weight doesn’t have to be the same for every movement. If you have an adjustable kettlebell, adjust the load based on the exercise and your strength level.

⚡ Kettlebell Complex — 5–6 rounds

Complete one side fully, then switch. Rest 90 sec between rounds.

• B-Stance Suitcase Deadlift — 10/side
• Half Figure 8 → Clean → Front Squat — 6/side
• Kickstand Swings — 8/side
• Overhead March — 12–20 steps/side

⚡ Hypertrophy — 4 rounds

• Weighted Dips — 8–12
• Single-Arm Bent-Over Row — 12–15/side

Rest 60 sec between rounds.

⚡ Finisher: Shoulders + Core — 4 rounds

• Single-Arm KB Z Press — 8–10/side
• Steel Mace 360 — 10–12/side

Rest 60 sec between rounds.

‼️ Don’t have a mace?

‼️ Substitute Seated KB Hip-To-Hip Halos — 8–12/side.

Control every rep. Stay explosive where power is required, and slow things down where stability and control matter most.

One of the biggest advantages of an adjustable kettlebell is being able to change the load on the fly. Go heavier for strength movements, lighter where needed, and keep the workout moving without needing multiple kettlebells.

Adjustable kettlebell: .co
105 cm adjustable steel mace:

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302 Goldridge Dr
Georgetown, TX
78633

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