Workout of the week: 16-min EMOM Christmas workout

23rd December 2024

ALL LEVELS / EMOM Christmas workout / 16 minutes

Equipment: Kettlebell, dumbbells & barbell

Being Santa Claus is no easy job. First, you’ve got to carry a giant sack of gifts (one for every child in the world—the well-behaved ones, at least). Then, he has to descend through chimneys and drive all night, guiding a sleigh pulled by reindeer. That kind of work takes serious strength and endurance. In fact, Santa has probably done a ton of workouts like this one to get there.

Introducing our EMOM Christmas workout! While it won’t make you as strong as Santa right away, it’ll help you on your way. This EMOM (Every Minute On the Minute) session means you must complete a set number of reps for different exercises within 60 seconds. This blend of cardio and strength will have you meeting Santa’s deadlines in no time. The workout includes 4 exercises, each with a different rep range, completed in 4 rounds. Altogether, it’ll take just 16 minutes to finish.

Kettlebell squat – 15 to 20x
Deadlift to row – 15 to 20x
Barbell shoulder press – 15 to 20x
Kettlebell swing – 20 to 30x

Ready to channel your inner Santa? Let’s go!

WORKOUT SETUP

EMOM (Every Minute On a Minute)
4 exercises
4 rounds
Different rep range for each exercise
16 minutes total

WORKOUT EXERCISE LIST

4 rounds

1 – KETTLEBELL SQUAT

15 to 20 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, squat maintaining your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

2 – DEADLIFT TO ROW

15 to 20 reps

Standing up proud, hold two dumbbells in each arm.
Now, bend forward until your upper body is slightly parallel to the ground. Your back should remain under tension/straight throughout the motion.
Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.
Raise your upper body back up with your arms returned to the lower position.

3 – BARBELL SHOULDER PRESS

15 to 20 reps

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out, and use a grip that is a little wider than shoulder-width.
To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backwards as the bar descends.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides.
Keep your wrists directly above your elbows.

4 – KETTLEBELL SWING

20 to 30 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.