Ready to get your sweat on? This full body workout is Every Minute On the Minute. There are four rounds, with a bonus if you’re feeling ambitious and motivated.

Each round has eight minutes of work. Keep that positive attitude high. Focus on what you want – not what you don’t want. When you do this, these things become your reality. Think “I know I can do better” and “I know I will be better.” Keep that momentum going through each and every day. 

Let’s make it happen!


Round 1 consists of 10 jumping jacks then 10 alternating lunges every minute on the minute for 8 minutes. Let’s get to it.

Jumping Jacks

Stand tall, then jump your feet out. At the same time, send your arms high to the sky. Jump back in and bring your arms back to your side and do 10 of these.

Alternating Lunges

Begin standing tall. Step your right foot forward and bend both knees coming into a full lunge. Keep your torso tall. Step back, and alternate sides. Continue to do this until you reach 10.


Round 2 includes 5 snatches on the left, then 5 snatches on the right, then 5 squats – again, every minute on the minute for eight minutes!


Set the kettlebell on the floor in between your legs. Grab the kettlebell with one hand and pull it back with your elbow, extending your arm and the kettlebell above your head. Bring it back down and do 5 repetitions on your left side, then 5 on your right side.

If you can’t do a snatch, try a one-arm kettlebell swing. This means swinging the kettlebell up to shoulder height using only one arm. Make sure to still do 5 on each side.


Hold the kettlebell in both hands and begin by standing tall. Squat down until your thighs are parallel to the ground, then stand back up. That’s one repetition. Complete 5 in total.


Round 3 involves 6 bicep curls, 6 upright rows, and 6 tricep extensions every minute on the minute for 8 minutes.

Bicep Curl

Hold a kettlebell in both hands in front of you with your arms extended down. Bend your elbows and keep your upper arm stable. Bring the kettlebell up toward your chest, then slowly lower. Repeat this for 6 repetitions in total.

Upright Row

Stand tall with the kettlebell in both hands and your arms extended down in front of you, with your palms facing in. Pull the kettlebell up toward your chin while bending your elbows out. Slowly lower and repeat for a total of 6 repetitions.

Tricep Extension

Hold the kettlebell in both hands and extend your arms above your head. Bend your elbows, bringing the kettlebell behind your head, then extend your elbows. This is one repetition. Complete a total of 6 reps.


Round 4 consists of 10 kettlebells swings and 10 burpees every minute on the minute for 8 minutes.

Kettlebell  Swings

Begin with the kettlebell in between your legs, a slight bend in your knees, and your torso parallel to the ground. Swing the kettlebell up, while at the same time standing up tall and squeezing your glutes. Allow the kettlebell to fall, and repeat for a total of 10 repetitions.


Stand tall, and bring your hands down to the floor, jumping your feet back into a plank position. Jump your feet forward and stand back up. Repeat for a total of 10 repetitions. 

If you can’t go all the way down to the floor, place your hands on a stool or chair. If you struggle with burpees, check out these 5 burpee progressions you can use to build yourself up!

BONUS: Sally Up & Sally Down

Put on the song ‘sally up sally down’ and follow along by squatting when you hear sally down and standing back up when you hear sally up.

If you prefer to do this part without music, do 20 squats with 5 pulses at the bottom each to finish off your workout!

Way to Work Hard!

Remember, train yourself to say only what you want. Focus on the solution – not the problem. Only then will you get what you really want. Think that fitness will be in your life forever. Get through each workout and show yourself who you can be. When you push past what you think is possible, you prove to yourself again and again that you are capable of more than you think.