Workout of the week: 20-min EMOM strength workout

ALL LEVELS / EMOM strength workout / 20 minutes

Equipment: Dumbbells & kettlebell

A type of HIIT (high-intensity interval training), EMOM is an acronym for “Every Minute On the Minute”. This means you must hit a specified number of reps of a particular exercise at the start of each minute and within those 60 seconds. Usually, this means that if you complete the required repetitions before the minute is over, you get that spare time to catch a breath. However, that will not be the case with today’s workout.

This EMOM strength workout consists of 4 different groups, each with 2 exercises. You must complete 15 reps of the 1st exercise and perform the 2nd exercise throughout the rest of the minute. You’ll have 1-minute rest after completing a round of the 4 groups. Perform 4 rounds for a 20-minute workout.

1st group

Dumbbell lunges 15x
Deep squat

2nd group

Dumbbell chest press 15x
Push-ups

3rd group

Dumbbell deadlifts 15x
Kettlebell swings

4th group

Dumbbell rows 15x
Inverted press

Ready? Let’s do this!

WORKOUT SETUP

EMOM (Every Minute On the Minute)
4 groups, 2 exercises each
1st exercise – 15 reps
2nd exercise the rest of the minute
4 rounds
1-minute rest between rounds
20 minutes total
Equipment: Dumbbells & kettlebell

WORKOUT EXERCISE LIST

4 rounds

1st GROUP

1 – DUMBBELL LUNGES

15 reps

Hold a dumbbell in each hand and stand with feet hip-width apart.
Arms should remain straight and gently squeezed by the sides. Keep the shoulder set and the core engaged.
Take a step forward and bend down towards the floor. Aim for both knees to bend to 90 degrees comfortably or to an appropriate point.
Keep the dumbbells secure by your sides and the core engaged as you return to standing.
Repeat on the other leg and alternate continuously.

2 – DEEP SQUAT HOLD

Rest of the minute

Stand with feet shoulder-width apart, and feet turned out slightly for comfort. Engage the core and set the shoulders.
Raise the arms in front of the chest and slowly squat down, pushing the knees outwards, so they remain over the toes. Squat until the hip crease is below knee level and keep the arms in front for balance and stability.
Hold this position for a while, ensuring that you continue to breathe comfortably.

2nd GROUP

1 – DUMBBELL CHEST PRESS

15 reps

Grab two suitably heavy dumbbells, curl them to your chest, and lie back on the bench
Engage your core, set the shoulders, and turn the dumbbells so that the fingers are facing forwards. Position the dumbbells so that the elbows are bent to 90 degrees and in line with the shoulders. The dumbbells should sit close to the armpits (a maximum stretch for the chest). This is the starting position for the dumbbell chest press.
Keeping the core engaged and low back in neutral, press the dumbbells straight up and in towards each other, squeezing the chest muscles as you press. Pause at the top before returning to the start position.
Repeat.

2 – PUSH-UPS

Rest of the minute

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

3rd GROUP

1 – DUMBBELL DEADLIFTS

15 reps

Begin by standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat.

2 – KETTLEBELL SWINGS

Rest of the minute

Hold the kettlebell with two hands and hinge the hips to initiate a swing.
Rapidly drive hip extension to swing the kettlebell upwards.
Control the downswing with a hip hinge swinging the kettlebell between the legs.
Repeat.

4th GROUP

1 – DUMBBELL ROWS

15 reps

Grab a pair of dumbbells. Engage the core and set the shoulders.
Keeping the core engaged and the shoulders set, hinge at the hips until the dumbbells are just below the knees.
Bring the dumbbells towards your torso.
Return under control and repeat for reps or time.

2 – INVERTED PRESS

Rest of the minute

Begin in a push-up position, with the core engaged and the shoulders set.
Keeping arms and legs straight, push the hips up to come into the inverted V position. This is the start position.
Keeping the shoulders set and the core engaged, lower your head towards your hands, keeping the elbows out to the sides.
Imagine the same motion as a standing overhead press with a barbell.
Maintain a strong core as you push back to the start position.
Repeat for reps or time.