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

21st October 2024

ALL LEVELS / EMOM full-body workout / 30 minutes

Equipment: Kettlebells & dumbbells

EMOM might seem like a cryptic code you’d find in a secret agent’s handbook, but it’s just a type of HIIT (high-intensity interval training) workout that will inject some spice into your workout routine. It stands for “Every Minute On the Minute,” which means you must complete a set of reps within 60 seconds. Nail it, and you’ve earned the rest of the minute to rest; if you fall short, you’ll get no time to stop.

That’s the plan with this EMOM full-body workout. It has 4 exercises, 10 to 15 reps, to complete in 6 rounds. As a bonus, you’ll have one spare minute to rest after completing the 4 exercises. In total, this session will take you 30 minutes to complete.

Goblet squats
Deadlift to row
Push-ups
Curl to shoulder press

Ready? Let’s do this!

WORKOUT SETUP

4 exercises
10 to 15 reps
EMOM
6 rounds
30 minutes total
Equipment: Kettlebells & dumbbells

WORKOUT EXERCISE LIST

6 rounds

1 – GOBLET SQUATS

10-15 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.

2 – DEADLIFT TO ROW

10-15 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.
With your arms returned to the lower position, raise your upper body back up.

3 – PUSH-UPS

10-15 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.

4 – CURL TO SHOULDER PRESS

10-15 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.