Workout of the week: 30-min EMOM full-body workout

ALL LEVELS / EMOM full-body workout / 30 minutes

Equipment: Barbell, core bag, pull-up bar & gym mat

EMOM, an acronym for “Every Minute On the Minute”, is a form of high-intensity interval training (HIIT) that will make you hit a specified number of reps of a particular exercise at the start of each minute and within those 60 seconds. So, if you complete the required repetitions before the minute is over, you get that spare time to catch a breath. The faster you complete your reps, the more you rest before the next minute starts; on the other hand, this urge to finish as soon as possible makes this workout more intense and might also leave you without any energy after a couple of rounds. So, keep a steady and manageable pace throughout the session.

Today’s EMOM full-body workout consists of 3 different EMOMs, each with 2 exercises. Each EMOM has 4 rounds, each with 2 minutes total — 1 minute for each exercise. Complete the 4 rounds before moving on to the next EMOM. You’ll have 1-minute rest between EMOMs. This session should take you around 30 minutes to complete.

1st EMOM

Push-up
Core bag squat

2nd EMOM

Barbell row
Barbell lunge

3rd EMOM

Burpee pull-up
Abdominal hollow

The clock is ticking, let’s do this EMOM!

WORKOUT SETUP

3 EMOM groups with 2 exercises each
4 rounds
Each group takes 2 minutes – 1 for each exercise
1-minute rest between EMOM groups
30 minutes total
Equipment: Barbell, core bag, pull-up bar & gym mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Barbell = a broom handle with a gym bag with weights on it
Core bag = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

1st EMOM

4 rounds

1 – PUSH-UP

25 reps

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.

2 – CORE BAG SQUAT

25 reps

Grab the handles of a core bag and clean it to a front squat position.
Keep the core engaged as you squat to a deep position, maintaining your knees on the line of your feet.
Return and repeat.

2nd EMOM

4 rounds

1 – BARBELL ROW

25 reps

Grab a suitably loaded barbell with a shoulder-width grip. Engage the core and set the shoulders. Lift the bar to assume a standing position – this is your start position.
Keeping the core engaged and the shoulders set, hinge at the hips until the bar is just below the knees. Row the bar towards your belly button and lower again. Immediately deadlift the bar to a standing position – this combination movement completes one repetition.
Return under control and repeat.

2 – BARBELL LUNGE

10 reps on each leg

Place the barbell across your back in a comfortable position.
Engage the core, step your right foot forward and drop into a lunge position.
Make sure both legs are bent, and your left knee is as close to the floor as possible. That’s one rep.
Get back up and repeat on the left side.
Perform 10 reps on each leg.

3rd EMOM

4 rounds

1 – BURPEE PULL-UP

12 reps

Start in a standing position underneath a bar. Engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
Simultaneously jump the legs back and catch the floor in a push-up position.
Perform a push-up and on the way up, drive the hips up rapidly and drop into a squat position.
As soon as you stick the squat, jump up and grab the bar. Use the momentum of the jump and perform an assisted pull-up.
Return to standing and repeat continuously.

2 – ABDOMINAL HOLLOW

25 reps

Lie on your back on a lightly padded exercise mat.
Tighten your abdominal muscles – this will flatten your back to the floor. Hold this flat-back position – this is the abdominal hollow start position.
Raise the arms and legs just a few inches off the floor, while maintaining the back flat. Your body shape should look like a ‘dish’.
Hold this shape and breathe comfortably for 1 minute.