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Choose a kettlebell you can swing for crisp sets without losing your hinge, and scale the press with one arm or a lighter bell if needed. This is a great short session for a busy day, and you can keep the pace smooth by using the last 10-15 seconds of each minute to recover. Inspired by today's trends — Best No-Equipment Workouts on BODi by Beachbody for 2026.
Swing & Press EMOM
- 15 Kettlebell Swing @ 24kg
- 8 Push Press @ 20kg
- 15 Kettlebell Swing @ 24kg
- 8 Push Press @ 20kg
- 15 Kettlebell Swing @ 24kg
- 8 Push Press @ 20kg
- 15 Kettlebell Swing @ 24kg
- 8 Push Press @ 20kg
- 15 Kettlebell Swing @ 24kg
- 8 Push Press @ 20kg
EQUIPMENT
kettlebell
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