{"id":44673,"date":"2024-12-23T04:00:00","date_gmt":"2024-12-23T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/16-min-emom-christmas-workout\/"},"modified":"2025-05-16T11:28:14","modified_gmt":"2025-05-16T09:28:14","slug":"16-min-emom-christmas-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/16-min-emom-christmas-workout\/","title":{"rendered":"Workout of the week: 16-min EMOM Christmas workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ EMOM Christmas workout \/ 16 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebell, dumbbells &amp; barbell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Being Santa Claus is no easy job<\/strong>. First, you&#8217;ve got to carry a giant sack of gifts (one for every child in the world\u2014the well-behaved ones, at least). Then, he has to descend through chimneys and drive all night, guiding a sleigh pulled by reindeer. <strong>That kind of work takes serious strength and endurance<\/strong>. In fact, Santa has probably done a ton of workouts like this one to get there.<\/p>\n\n\n\n<p>Introducing our <strong>EMOM Christmas workout<\/strong>! While it won&#8217;t make you as strong as Santa right away, it&#8217;ll help you on your way. This <strong>EMOM (Every Minute On the Minute) session means you must complete a set number of reps for different exercises within 60 seconds.<\/strong> This blend of cardio and strength will have you meeting Santa&#8217;s deadlines in no time. The workout includes<strong> 4 exercises, each with a different rep range, completed in 4 rounds<\/strong>. Altogether, it&#8217;ll take just <strong>16 minutes to finish.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell squat &#8211; <strong>15 to 20x<\/strong><\/li>\n\n\n\n<li>Deadlift to row &#8211; <strong>15 to 20x<\/strong><\/li>\n\n\n\n<li>Barbell shoulder press &#8211; <strong>15 to 20x<\/strong><\/li>\n\n\n\n<li>Kettlebell swing &#8211; <strong>20 to 30x<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to channel your inner Santa? Let&#8217;s go!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EMOM (Every Minute On a Minute)<\/li>\n\n\n\n<li>4 exercises<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>Different rep range for each exercise<\/li>\n\n\n\n<li>16 minutes total<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>15 to 20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keeping the kettlebell close to your chest, squat maintaining your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; DEADLIFT TO ROW<\/h3>\n\n\n\n<p><strong>15 to 20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.&nbsp;<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly parallel to the ground. Your back should remain under tension\/straight throughout the motion.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.&nbsp;<\/li>\n\n\n\n<li>Raise your upper body back up with your arms returned to the lower position.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; BARBELL SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>15 to 20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.<\/li>\n\n\n\n<li>Exhale as you push the barbell straight upward.<\/li>\n\n\n\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n\n\n\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n\n\n\n<li>Do not lock your elbows out, and use a grip that is a little wider than shoulder-width.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Your head should be facing forward, not looking up.&nbsp;<\/li>\n\n\n\n<li>Keep your elbows a little forward, not directly out to the sides.<\/li>\n\n\n\n<li>Keep your wrists directly above your elbows.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; KETTLEBELL SWING<\/h3>\n\n\n\n<p><strong>20 to 30 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">EMOM Christmas workout: done. Finish the year strong with the challenges below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30minfullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35min-fullbody-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/16min-back-and-shoulder-workout\/\">16-min back and shoulder workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-shoulder-strength-workout\/\">25-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/emom-lower-body-workout\/\">24-min EMOM lower-body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ EMOM Christmas workout \/ 16 minutes Equipment: Kettlebell, dumbbells &amp; barbell Being Santa Claus is no easy job&#8230;.<\/p>\n","protected":false},"author":7,"featured_media":44674,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 16-min EMOM Christmas workout | EVO Fitness","_seopress_titles_desc":"Get in Santa shape with our EMOM Christmas workout! Build strength and endurance for a holiday fitness boost.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,981,1254],"class_list":["post-44673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-emom-workout","tag-emom-christmas-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44673","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44673"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44673\/revisions"}],"predecessor-version":[{"id":54637,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44673\/revisions\/54637"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44674"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}