{"id":58389,"date":"2026-10-05T05:00:00","date_gmt":"2026-10-05T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58389"},"modified":"2026-08-30T11:52:29","modified_gmt":"2026-08-30T09:52:29","slug":"20-min-shoulder-and-core-emom","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-core-emom\/","title":{"rendered":"Workout of the week: 20-min shoulder and core EMOM"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ shoulder and core EMOM \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, cable machine & exercise mat<\/p>\n\n\n\n

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A toned upper body is one of the most common goals people have when they join a gym.<\/strong> 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.<\/strong><\/p>\n\n\n\n

That\u2019s why this shoulder and core EMOM workout<\/strong> brings both areas together. You\u2019ll complete 5 exercises<\/strong>, one every minute<\/strong>, each with a different number of reps<\/strong>, across 4 rounds<\/strong>. Together, this workout will take about 20 minutes<\/strong> to complete.<\/p>\n\n\n\n

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  1. Dumbbell shoulder press \u2014 10 reps<\/li>\n\n\n\n
  2. Cable lateral raises \u2014 12 reps<\/li>\n\n\n\n
  3. Rear delt fly machine \u2014 12 reps<\/li>\n\n\n\n
  4. Dumbbell Russian twist \u2014 20 reps<\/li>\n\n\n\n
  5. Plank \u2014 45 seconds<\/li>\n<\/ol>\n\n\n\n

    Let’s get to work!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n