{"id":44216,"date":"2022-09-05T03:00:00","date_gmt":"2022-09-05T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-emom-strength-workout\/"},"modified":"2022-09-05T03:00:00","modified_gmt":"2022-09-05T01:00:00","slug":"20-min-emom-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-emom-strength-workout\/","title":{"rendered":"Workout of the week: 20-min EMOM strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ EMOM strength workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, barbell & kettlebell<\/p>\n\n\n\n

<\/div>\n\n\n\n

Shifting from summer to autumn is not always easy.<\/strong> Your routines change, you ditch the relaxed attitude adopted during the summer months and, sadly, the cold weather settles in. September can act as a temporal landmark and act like an <\/strong>opportunity for a reset<\/strong><\/a> \u2014 to start fresh and in full force. <\/p>\n\n\n\n

To help you make the transition smoother and give you an extra bit of power to start this month, we decided to bring you an EMOM workout<\/strong>. In case you don’t know, EMOM<\/strong> stands for Every Minute On the Minute, a type of HIIT<\/strong> (High-Intensity Interval Training)<\/a> that, as its name indicates, requires you to complete a predefined number of reps of different exercises within 60 seconds. <\/strong>Then, if you have any time left, you can use it to rest before moving on to the next group of exercises or reps. <\/p>\n\n\n\n

This session specifically is an EMOM strength workout<\/strong>. It has only 4 exercises<\/strong>, each with a different number of reps, and each to perform within 1 minute<\/strong>. You’ll do 5 rounds<\/strong> with no rest in between. All combined, this workout should take you around 20 minutes<\/strong> to complete. <\/p>\n\n\n\n

  1. Dumbbell sumo squat 20x <\/li>
  2. Push-up and row 15x<\/li>
  3. Barbell shoulder press 15x <\/li>
  4. Kettlebell swing 25x <\/li><\/ol>\n\n\n\n

    Time to make these minutes count!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 4 exercises<\/li>
    • 5 rounds<\/li>
    • EMOM<\/li>
    • 20 minutes<\/li>
    • Equipment: Dumbbells, barbell & kettlebell<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li>
      • Barbell = a broom handle with a gym bag with weights on it<\/li>
      • Kettlebell = bag with some weights, such as books, cans of food<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        5 rounds<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – DUMBBELL SUMO SQUAT <\/h3>\n\n\n\n

        20 reps<\/strong><\/p>\n\n\n\n

        • Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.<\/li>
        • Feet apart (about twice your shoulder width) with your toes pointing out slightly. <\/li>
        • Lower your body as far as you can, hips back and knees bent. <\/li>
        • Pause before pushing yourself to the starting position. <\/li>
        • Maintain your core tight and your torso upright. <\/li><\/ul>\n\n\n\n