Jarrod Cardona Boosts Strength With 16m Kettlebell EMOM
Intense 8-round circuit rotational presses alternating lunges and progressive weight burn.
Manjari is a lifestyle writer with over three years of experience creating content across beauty, wellness, and sports. She discovered her passion for writing during her school years and refined her skills during her post-graduation at Manipal University, where she gained expertise in research and writing.
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Jarrod Cardona, famously known as The Crazy Trainer, has once again raised the bar in fitness routines with a challenging 16-minute kettlebell Every Minute on the Minute (EMOM) workout. The exercise session, showcased on his Instagram, features a meticulously planned circuit that includes 8 repetitions each of rotational presses and alternating lunges per round. This detailed progression not only underscores his commitment to pushing physical limits, but also serves as an inspiring blueprint for athletes looking to enhance their functional strength and endurance.
Workout Breakdown
The workout starts off moderately at 12kg for the first two rounds. As the minutes tick by, Cardona ramps up the intensity by increasing the weight to 16kg for the subsequent two rounds, followed by a jump to 24kg for the next pair of rounds. The challenge culminates with a hefty 32kg (approximately 70lbs) for the final two rounds. This progression is designed to push the body’s stabilizing muscles, particularly targeting the shoulders and core, making the rotational presses especially demanding. By the end of the 8 rounds, shoulders are left burning—a testament to the intensity of the workout.
Cardona’s approach is methodical. The first exercise, the rotational press, requires controlled movement as the weight is pressed overhead while rotating through the torso, engaging the core deeply. The alternating lunges that follow in each minute further elevate the cardiovascular demand, ensuring that both the upper and lower body are actively involved. His focus on quality and progression demonstrates a clear understanding of functional training—where balance, core stability, and strength are synchronized for optimum performance.
Technique And Progression
During the workout, Cardona emphasizes the significance of gradual weight increase. Starting at a lower weight allows the muscles to warm up and adapt to the movement patterns. The progressive loading from 12kg to 32kg not only minimizes the risk of injury but also maximizes strength gains. The careful transition between weights is a fundamental technique in high-intensity interval training, as it challenges the body continuously and prevents plateaus in strength improvement. Followers of his routine have noted how the escalating weights contribute to a noticeable ‘shoulder burn,’ a clear indicator that the muscles are being pushed to their limits.
The post also includes a nod to @touchgrassco, highlighting a connection with quality fitness apparel. This subtle endorsement underlines Cardona’s commitment to both performance and presentation—a balance that many in the wellness community appreciate. Furthermore, the structured EMOM format ensures that each minute becomes a mini-challenge, reinforcing the importance of discipline and consistency in any high-performance training regime.
Context And Training Consistency
This EMOM session is far from an isolated event in Cardona’s career. His social media feed is replete with previous workouts that showcase diverse training routines, ranging from unconventional back exercises to hard-hitting complex circuits. In one of his earlier posts, he shared an extensive back workout routine which included exercises like Pendlay rows, landmine split cleans, and kettlebell swings. Both videos mirror his philosophy of progressive overload and highlight the importance of variety in work routines to keep training engaging and effective.
For many, Cardona’s workouts serve as a blueprint for structuring effective training sessions at home or in the gym. The integration of alternating lunges and rotational presses not only makes the workout dynamic but also ensures that multiple muscle groups are engaged simultaneously. Each minute of the EMOM is crafted to maintain intensity while giving minimal rest, thus improving cardiovascular resilience alongside muscular endurance. This type of training, which blends strength with a high cardiovascular demand, is increasingly popular among fitness enthusiasts aiming for overall performance improvement.
Beyond the physical benefits, Cardona’s regimen speaks volumes about mental grit. The steady increase in weights over eight rounds is as much a mental challenge as it is physical, demanding concentration, persistence, and a well-planned strategy. His transparency about the shoulder burn and the intensity of the presses invites his followers to realistically assess their progress and adjust their workouts accordingly. Such honest communication in the fitness world can serve as a motivational tool for many.
As the workout concludes, followers are left with a clear message: building strength and achieving peak performance is a journey that requires method, consistency, and a willingness to embrace discomfort. Cardona, through his strategic exercise breakdown and genuine enthusiasm for training, reinforces the notion that high-intensity sessions pave the way for transformational gains both physically and mentally.
The 16-minute kettlebell EMOM, therefore, is not just a set of exercises—it is a testament to disciplined, progressive training that champions functional strength and endurance. This detailed breakdown not only provides a template for enthusiasts but also adds to Cardona’s reputation as a forward-thinking coach who consistently inspires his community to push beyond their perceived limits.
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