Workout of the week: 30-min strength EMOM workout

6th May 2024

ALL LEVELS / strength EMOM workout / 30 minutes

Equipment: Dumbbells, barbell & incline chest press machine

If you’re looking to spice up your routine, there’s a thrilling way to do it: EMOM. Short for “Every Minute On the Minute”, this method brings a layer of challenge to your regimen. The concept is simple: complete the reps for a specific exercise within one minute. Finish early and time to rest; fall short, and you end up with no rest.

What’s better than one EMOM? Two EMOMs! And that’s what you’ll get in this strength EMOM workout. It consists of 2 EMOMs, each with 3 exercises with different reps and 30 seconds rest between exercises. You must complete 4 rounds of both, resulting in a 30-minute session.

EMOM 1

Dumbbell deadlift
Curl to shoulder press
Plank row

EMOM 2

Barbell squat
Bent over row
Incline chest press

Ready? Let’s conquer these EMOMs!

WORKOUT SETUP

2 EMOMs
3 exercises each
Different number of reps
30 seconds rest between exercises
4 rounds
Equipment: Dumbbells, barbell & incline chest press machine

WORKOUT EXERCISE LIST

4 rounds

EMOM 1

1 – DUMBBELL DEADLIFT

15 to 20 reps

Begin in standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your lower back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat for time or reps.

2 – CURL TO SHOULDER PRESS

8 to 15 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

3 – PLANK ROW

12 to 15 reps

Assume a pushup position and place your hands on a set of dumbbells.
Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.
As you raise your elbow as high as possible, contract your shoulder blades together.
Perform the same motion with the opposite arm.
Continue alternating between arms.

EMOM 2

1 – BARBELL SQUAT

12 to 15 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, and 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 for reps or time.

2 – BENT OVER ROW

12 to 15 reps

Stand over a loaded barbell, with the bar lining up with your toes.
Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.
Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
Keep your back straight and close to horizontal; keep your elbows close to your body.
Pull with your back muscles, not your arms.

3 – INCLINE CHEST PRESS

12 to 15 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.