Workout of the week: 30-min EMOM full-body workout
ALL LEVELS / EMOM full-body workout / 30 minutes
Equipment: Barbell, core bag, pull-up bar & gym mat
EMOM, an acronym for “Every Minute On the Minute”, is a form of high-intensity interval training (HIIT) that will make you hit a specified number of reps of a particular exercise at the start of each minute and within those 60 seconds. So, if you complete the required repetitions before the minute is over, you get that spare time to catch a breath. The faster you complete your reps, the more you rest before the next minute starts; on the other hand, this urge to finish as soon as possible makes this workout more intense and might also leave you without any energy after a couple of rounds. So, keep a steady and manageable pace throughout the session.
Today’s EMOM full-body workout consists of 3 different EMOMs, each with 2 exercises. Each EMOM has 4 rounds, each with 2 minutes total — 1 minute for each exercise. Complete the 4 rounds before moving on to the next EMOM. You’ll have 1-minute rest between EMOMs. This session should take you around 30 minutes to complete.
1st EMOM
- Push-up
- Core bag squat
2nd EMOM
- Barbell row
- Barbell lunge
3rd EMOM
- Burpee pull-up
- Abdominal hollow
The clock is ticking, let’s do this EMOM!
WORKOUT SETUP
- 3 EMOM groups with 2 exercises each
- 4 rounds
- Each group takes 2 minutes – 1 for each exercise
- 1-minute rest between EMOM groups
- 30 minutes total
- Equipment: Barbell, core bag, pull-up bar & gym mat
WORKING OUT FROM HOME? NO PROBLEM.
If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.
Alternative equipment
- Barbell = a broom handle with a gym bag with weights on it
- Core bag = bag with some weights, such as books, cans of food
WORKOUT EXERCISE LIST
1st EMOM
4 rounds
1 – PUSH-UP
25 reps
- Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
- Engage the core and glutes.
- Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
- Push the body upwards and return to the start position. Repeat.
2 – CORE BAG SQUAT
25 reps
- Grab the handles of a core bag and clean it to a front squat position.
- Keep the core engaged as you squat to a deep position, maintaining your knees on the line of your feet.
- Return and repeat.
2nd EMOM
4 rounds
1 – BARBELL ROW
25 reps
- Grab a suitably loaded barbell with a shoulder-width grip. Engage the core and set the shoulders. Lift the bar to assume a standing position – this is your start position.
- Keeping the core engaged and the shoulders set, hinge at the hips until the bar is just below the knees. Row the bar towards your belly button and lower again. Immediately deadlift the bar to a standing position – this combination movement completes one repetition.
- Return under control and repeat.
2 – BARBELL LUNGE
10 reps on each leg
- 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 10 reps on each leg.
3rd EMOM
4 rounds
1 – BURPEE PULL-UP
12 reps
- Start in a standing position underneath a bar. Engage the core.
- Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
- Simultaneously jump the legs back and catch the floor in a push-up position.
- Perform a push-up and on the way up, drive the hips up rapidly and drop into a squat position.
- As soon as you stick the squat, jump up and grab the bar. Use the momentum of the jump and perform an assisted pull-up.
- Return to standing and repeat continuously.
2 – ABDOMINAL HOLLOW
25 reps
- Lie on your back on a lightly padded exercise mat.
- Tighten your abdominal muscles – this will flatten your back to the floor. Hold this flat-back position – this is the abdominal hollow start position.
- Raise the arms and legs just a few inches off the floor, while maintaining the back flat. Your body shape should look like a ‘dish’.
- Hold this shape and breathe comfortably for 1 minute.
How good is this EMOM full-body workout? Find more like this below:
- 30-min full-body Tabata workout
- 30-min cardio Pilates workout
- 20-min barbell strength workout
- 25-min functional full-body workout
- 30-min full-body strength workout
- 15-min full-body workout for time
- 45-min strength and core workout
- 30-min functional strength workout
- 15-min full-body EMOM workout
- 12-min cardio AMRAP workout
- 20-min functional full-body workout
- 15-min rowing workout
- 10-min functional upper body workout
- 20-min lower body dumbbell workout
- 20-min strength cable workout
