Workout of the week: 18-min EMOM workout for strength

21st March 2022

ALL LEVELS / EMOM workout for strength / 18 minutes

Equipment: Barbell, dumbbells & kettlebell

If you have been following EVO, by now, you probably know what the acronym EMOM stands for. If you don’t, let us refresh your memory: Every Minute On the Minute, which means you have to complete a specific number of reps of a particular exercise within 60 seconds. Then, whatever time you have left will be your resting period. This popular type of workout has many benefits — they’re perfect for those short on time; they can be challenging, and they’ll definitely help you improve your fitness levels.

This EMOM workout for strength will do all the above with a twist. Yes, we love spicing up your workouts, and that’s why, for today, we’ll change EMOM’s meaning, and instead of doing your reps within 1 minute, you’ll do them in 2 minutes. This workout has 2 different groups, with 3 exercises to perform in 4 rounds, and each round should take you 2 minutes to perform. Your resting period depends on how soon you finish the specific number of reps within the 2 minutes, and you’ll get 1-minute rest between groups.

1st group

Barbell overhead press 20x
Barbell front squat 20x
Kettlebell swings 10x

2nd group

Barbell lunge 20x
Barbell deadlift 20x
Dumbbell chest press 10x

Let’s start this EMOM!

WORKOUT SETUP

2 groups with 3 exercises each
4 rounds
EMOM but with 2 minutes
18 minutes total
Equipment: Barbell, dumbbells & kettlebell

WORKING OUT FROM HOME? NO PROBLEM.

Barbell = a broom handle with a gym bag with weights on it
Dumbbells = water bottles filled with water and / or sand
Kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

4 rounds each group

1st GROUP

1 – BARBELL OVERHEAD PRESS

20 reps

Grab a suitably-weighted barbell in a rack position (barbell resting loosely in palms, at your chest level). Make sure you choose a weight that allows you to perform the 4 rounds.
Engage your core, squeeze your shoulder blades together, and press the barbell overhead, pausing for a few seconds at the top.
Make sure you press until you lock out your arms.
Then, engage your back muscles and return the barbell to the rack position. That’s one rep.
Repeat 20 times.

2 – BARBELL FRONT SQUAT

20 reps

Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).
Begin the movement by squatting down, keeping the back straight.
Aim to drop the hips just below the knees while maintaining balance and control of the bar.
Return to the start position and repeat 20 times.

3 – KETTLEBELL SWINGS

10 reps

Hold the kettlebell with two hands and hinge the hips to initiate a swing.
Rapidly drive hip extension to swing the kettlebell upwards.
Control the downswing with a hip hinge swinging the kettlebell between the legs.
Repeat.

2nd GROUP

1 – BARBELL LUNGE

20 reps

Place the barbell across your back in a comfortable position.
Engage the core, step your right foot forward and drop into a lunge position.
Make sure both legs are bent, and your left knee is as close to the floor as possible. That’s one rep.
Get back up and repeat on the left side.
Perform 20 reps.

2 – BARBELL DEADLIFT

20 reps

Stand behind the bar with feet hip to shoulder-width apart. Your feet should be close to the bar.
From here, bend the knees slightly and push the hips back to bend down and grab the bar, keeping back straight. Once you have the bar, keep the back straight, engage the core, and drive the hips forward and up, returning to standing. Keep the shoulder and core set through the movement.
When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).
Repeat 20 times.

3 – DUMBBELL CHEST PRESS

10 reps

Grab two suitably heavy dumbbells, curl them to your chest, and lie back on the bench.
Engage your core, set the shoulders, and turn the dumbbells so that the fingers are facing forwards. Position the dumbbells so that the elbows are bent to 90 degrees and in line with the shoulders. The dumbbells should sit close to the armpits (a maximum stretch for the chest). This is the starting position for the dumbbell chest press.
Keeping the core engaged and low back in neutral, press the dumbbells straight up and in towards each other, squeezing the chest muscles as you press. Pause at the top before returning to the start position.
Repeat 10 times.