Workout of the week: 21-min EMOM strength workout

4th March 2024

ALL LEVELS / EMOM strength workout / 21 minutes

Equipment: Dumbbells, gym mat & kettlebells

If you’re searching for workouts that offer more of a thrilling challenge than a routine, let us introduce you to EMOM. An acronym for “Every Minute On the Minute” this approach adds a unique twist to your exercise sessions. Here’s the deal: you must complete a set number of reps for a specific exercise within just one minute. Finish ahead and earn bonus rest time; fall short, and there’s no rest for you. This time-driven challenge injects excitement into every moment.

Experience the thrill of our EMOM strength workout. Each of the 3 rounds lasts 7 minutes, featuring 6 exercises with a different range of repetitions. You must complete the number of reps within a minute. The final minute is your well-earned rest. In total, this workout takes just 21 minutes to complete.

Dumbbell deadlifts
Burpees
Sumo-goblet squat with kettlebell
Kettlebell swing
Curl to shoulder press
Russian sit-ups

Let’s work out!

WORKOUT SETUP

6 exercises
7 rounds
7th round is 1-minute rest
21 minutes total
Equipment: Dumbbells, gym mat & kettlebells

WORKOUT EXERCISE LIST

7 rounds

1 – DUMBBELL DEADLIFTS

20-25 reps

Begin in 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 lower 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 for time or reps.

2 – BURPEES

15-20 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.

3 – SUMO-GOBLET SQUAT WITH KETTLEBELL

20-25 reps

Hold two kettlebells, one in each hand.
Keep your core tight.
Drive your hips up.
Keep your weight through the centre of your feet.

4 – KETTLEBELL SWINGS

20-25 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.

5 – CURL TO SHOULDER PRESS

20-25 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

6 – RUSSIAN SIT-UPS

1 minute

Start in a supine position, with your legs bent and your feet on the floor hip-width apart.
Grab a dumbbell with both hands horizontally, stretching your arms. That’s your starting position.
Engage the core and perform a full sit-up, bringing your arms overhead.
Return to the starting position, with your core engaged all the time, and repeat.