ALL LEVELS / shoulder and core EMOM / 20 minutes
Equipment: Dumbbells, cable machine & exercise mat
A toned upper body is one of the most common goals people have when they join a gym. Chest and arms usually get most of the attention, but shoulders deserve just as much of it. They are involved in almost every upper-body movement, from pressing and pulling to carrying and stabilising weight.
That’s why this shoulder and core EMOM workout brings both areas together. You’ll complete 5 exercises, one every minute, each with a different number of reps, across 4 rounds. Together, this workout will take about 20 minutes to complete.
- Dumbbell shoulder press — 10 reps
- Cable lateral raises — 12 reps
- Rear delt fly machine — 12 reps
- Dumbbell Russian twist — 20 reps
- Plank — 45 seconds
Let’s get to work!
WORKOUT SETUP
- 5 exercises
- Different reps
- 4 rounds
- EMOM (rest for the remainder of the minute)
- 20 minutes total
- Equipment: Dumbbells, cable machine & exercise mat
WORKOUT EXERCISE LIST
4 rounds
1 – Dumbbell shoulder press
10 reps
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.
- Keep your feet flat on the floor and your core engaged.
- Press the dumbbells upward until you fully extend your arms.
- Lower the weights back to shoulder height with control.
- Repeat.
2 – Cable lateral raises
12 reps each arm
- Stand next to a cable machine, feet shoulder-width apart, and the handle set to the lowest position.
- Grab the handle with the hand furthest from the machine and keep a slight bend in your elbow.
- With control, lift your arm to the side until it’s aligned with your shoulder.
- Pause at the top, then slowly lower the handle back down.
- Complete 15 reps on one arm, then switch sides.
3 – Rear delt fly machine
12 reps
- Sit down facing the machine, with your chest against the pad and the handles set in front of you.
- Grab the handles and keep a slight bend in your elbows.
- Engage your rear delts to open your arms to the sides in a reverse fly motion.
- Pause briefly, then slowly return to the starting position with control.
- Repeat.
4 – Dumbbell Russian twist
20 reps (10 each side)
- Sit on the ground with your knees bent.
- Lift your feet from the ground.
- Hold the dumbbell with both hands. Move the dumbbell from one side to another over the hip.
- Keep your legs stable and your back straight.
5 – Plank
45 seconds
- Start lying on your front, with your elbows under your shoulders and forearms on the floor.
- Engage your core and lift your hips off the floor.
- Keep your body in a straight line from head to heels, without letting your hips drop or rise too high.
- Set your shoulders, keep breathing naturally, and hold the position for 45 seconds.
After this shoulder and core EMOM, it’s time to pick your next workout.
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