{"id":56568,"date":"2025-11-10T05:00:00","date_gmt":"2025-11-10T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56568"},"modified":"2025-11-14T12:46:25","modified_gmt":"2025-11-14T11:46:25","slug":"20-min-emom-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/de\/blog\/move\/20-min-emom-dumbbell-workout\/","title":{"rendered":"Workout der Woche: 20 Min. EMOM-Dumbbell-Workout"},"content":{"rendered":"\n<p><strong>ALLE FITNESSLEVEL <\/strong>\/EMOM-Dumbbell-Workout\/ 20 Minuten<\/p>\n\n\n\n<p><strong>Ausr\u00fcstung<\/strong>: Dumbbells &amp; Trainingsbank<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Manchmal sind ein paar Dumbbells und ein Plan alles, was du brauchst. <\/strong>Keine komplizierten Ger\u00e4te, kein ausgekl\u00fcgeltes Konzept, sondern nur du, die Gewichte und eine Uhr.<strong> Genau hier kommt EMOM ins Spiel. EMOM steht f\u00fcr \u201eEvery Minute On the Minute\u201c und ist ganz einfach: Schaffe alle Wiederholungen in unter einer Minute, nutze die verbleibenden Sekunden zur Erholung und beginne mit der n\u00e4chsten Minute wieder von vorne.<\/strong><\/p>\n\n\n\n<p>Genau so funktioniert dieses EMOM-Dumbbell-Workout. <strong>4 \u00dcbungen <\/strong>mit jeweils <strong>12 Wiederholungen<\/strong> <strong>innerhalb von 1 Minute<\/strong>. Die Single-arm Overhead Press wird einseitig ausgef\u00fchrt (1 Minute pro Seite). Mache insgesamt <strong>4 Runden<\/strong> und du solltest f\u00fcr dieses Workout etwa <strong>20 Minuten<\/strong> ben\u00f6tigen<strong>.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Single-arm Overhead Press<\/li>\n\n\n\n<li>Dumbbell Step-ups<\/li>\n\n\n\n<li>Dumbbell Chest Press<\/li>\n\n\n\n<li>Dumbbell Front Squats<\/li>\n<\/ol>\n\n\n\n<p><strong>Schnapp dir die Dumbbell, stell deinen Timer ein und leg los!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-default\"><a href=\"https:\/\/evofitness.at\/de\/mitgliedschaften\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de.png\" alt=\"evo at standard sales campaign blog de\" class=\"wp-image-56820\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 \u00dcbungen (1 einseitig)<\/li>\n\n\n\n<li>4 Runden<\/li>\n\n\n\n<li>EMOM<\/li>\n\n\n\n<li>Dauer: 20 Minuten<\/li>\n\n\n\n<li>Ausr\u00fcstung: Dumbbells &amp; Trainingsbank<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT \u00dcBUNGSLISTE<\/h2>\n\n\n\n<p><strong>4 <\/strong><strong>Runden<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DUMBBELL SINGLE-ARM OVERHEAD PRESS<\/h3>\n\n\n\n<p><strong>12 Wiederholungen pro Seite<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stehe aufrecht, die F\u00fc\u00dfe schulterbreit auseinander und halte eine Dumbbell auf Schulterh\u00f6he.<\/li>\n\n\n\n<li>Spanne deine K\u00f6rpermitte an und dr\u00fccke die Dumbbell \u00fcber den Kopf, bis dein Arm vollst\u00e4ndig gestreckt ist.<\/li>\n\n\n\n<li>Komme langsam wieder in die Ausgangsposition zur\u00fcck.<\/li>\n\n\n\n<li>Absolviere alle Wiederholungen auf einer Seite, bevor du zur anderen Seite wechselst.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/Gzk9AJZxPPo?si=nXaNpBWO3z7advOQ\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; DUMBBELL STEP-UPS<\/h3>\n\n\n\n<p><strong>12 <\/strong><strong>Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stelle dich vor eine Bank und halte ein Paar Dumbbells.<\/li>\n\n\n\n<li>Stelle einen Fu\u00df auf die Bank und dr\u00fccke dich durch die Ferse nach oben, um das Bein zu strecken.<\/li>\n\n\n\n<li>Komme mit dem K\u00f6rper in eine aufrechte Position, ohne den anderen Fu\u00df vollst\u00e4ndig auf der Bank abzustellen.<\/li>\n\n\n\n<li>Beuge das Knie wieder und setze nur den einen Fu\u00df wieder am Boden ab.<\/li>\n\n\n\n<li>Komme sofort wieder nach oben und achte darauf, dass die Kraft ausschlie\u00dflich aus deinem Bein kommt.<\/li>\n\n\n\n<li>Wiederhole.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/Slr17a6-Xjk?si=u3eIhRKbBfoN-bZm\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; DUMBBELL CHEST PRESS<\/h3>\n\n\n\n<p><strong>12 <\/strong><strong>Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lege dich flach auf eine Bank und halte in jeder Hand eine Dumbbell auf Brusth\u00f6he.<\/li>\n\n\n\n<li>Die F\u00fc\u00dfe stehen flach auf dem Boden, die Rumpfmuskulatur ist angespannt.<\/li>\n\n\n\n<li>Dr\u00fccke die Dumbbells gerade nach oben, bis deine Arme vollst\u00e4ndig gestreckt sind.<\/li>\n\n\n\n<li>Senke sie langsam wieder zur\u00fcck in die Ausgangsposition.<\/li>\n\n\n\n<li>Halte w\u00e4hrend der gesamten \u00dcbung die Handgelenke gerade und die Ellbogen leicht angewinkelt.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/nwxoC-dzKUk?si=I60WayRvdIlAsFQv\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DUMBBELL FRONT SQUATS<\/h3>\n\n\n\n<p><strong>12 <\/strong><strong>Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halte ein Paar Dumbbells auf Schulterh\u00f6he, die Handfl\u00e4chen zueinander gerichtet.<\/li>\n\n\n\n<li>Stehe aufrecht, die F\u00fc\u00dfe schulterbreit auseinander und spanne deine K\u00f6rpermitte an.<\/li>\n\n\n\n<li>Gehe in die Squat-Position, indem du die H\u00fcfte nach hinten schiebst und die Knie beugst, bis deine Oberschenkel parallel zum Boden sind.<\/li>\n\n\n\n<li>Dr\u00fccke dich durch die Fersen wieder nach oben in eine aufrechte Position, wobei die Dumbbells in der gleichen Position bleiben.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/SUv600k7oKU?si=uD7RMBftgCl0uI7P\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">EMOM-Dumbbell-Workout geschafft? Es dauert nur 1 Minute, dir gleich dein n\u00e4chstes Workout auszusuchen.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/15-min-cardio-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">15 Min. Kardio-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25-min-ganzkoerper-halloween-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Ganzk\u00f6rper-Halloween-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/15-min-leiter-kraft-challenge\/\" target=\"_blank\" rel=\"noreferrer noopener\">15 Min. Leiter-Kraft-Challenge<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/24-min-amrap-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 Min. AMRAP-Kraft-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/15-min-kraft-workout-fuer-die-vordere-muskelkette\/\" target=\"_blank\" rel=\"noreferrer noopener\">15 Min. Kraft-Workout f\u00fcr die vordere Muskelkette<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25-min-gluteus-medius-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Kraft-Workout f\u00fcr den Gluteus Medius<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/12min-metabolisches-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">12 Min. metabolisches Kraft-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-lat-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Lat-Kraft-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/30-min-brust-und-trizeps-workout-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. Brust- und Trizeps- Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25min-unterkoerper-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Unterk\u00f6rper-Kraft-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25-min-bizeps-and-trizeps-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Bizeps- und Trizeps-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-dumbbell-compound-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Dumbbell-Compound-Workout<\/a>\u00a0\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-tage-probetraining\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de.png\" alt=\"evo at trial cta 7 days blog male de\" class=\"wp-image-56834\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALLE FITNESSLEVEL \/EMOM-Dumbbell-Workout\/ 20 Minuten Ausr\u00fcstung: Dumbbells &amp; Trainingsbank Manchmal sind ein paar Dumbbells und ein Plan alles, was du&#8230;<\/p>\n","protected":false},"author":5,"featured_media":56509,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"102","_seopress_titles_title":"Workout der Woche: 20 Min. EMOM-Dumbbell-Workout | %%sitetitle%%","_seopress_titles_desc":"EMOM beweist, dass sich 1 Minute wie eine Ewigkeit anf\u00fchlen kann. Mit diesem 20-min\u00fctigen EMOM-Dumbbell-Workout kannst du dich selbst davon \u00fcberzeugen.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[1443,1450,1462,1655,952,1376],"class_list":["post-56568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow-2","tag-dumbbell-workout-2","tag-workout-of-the-week-2","tag-emom-hanteltraining","tag-workout-der-woche","tag-emom-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/56568","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/comments?post=56568"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/56568\/revisions"}],"predecessor-version":[{"id":56600,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/56568\/revisions\/56600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media\/56509"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media?parent=56568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/categories?post=56568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/tags?post=56568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}