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    Workout of the week: 24-min EMOM lower-body workout

    19th August 2024
    EMOM lower-body workout

    ALL LEVELS / EMOM lower-body workout / 24 minutes

    Equipment: Kettlebell, dumbbells & gym box

    Tired of the same old routine holding you back? If you’re looking for exciting new ways to work out, let us introduce you to EMOM—Every Minute On the Minute. This approach challenges you to complete a set number of reps within just one minute. Finish early for bonus rest time; use the whole minute and face the consequences of not having time for a break.

    This EMOM lower-body workout has 4 exercises to complete in 6 rounds with no time to rest in between. You must complete the number of reps within a minute and only rest if there’s time between exercises. All combined, this workout will take you 24 minutes to complete.

    1. Squats
    2. Kettlebell swings
    3. Dumbbell box step-ups
    4. Mountain climbers

    Let’s conquer this EMOM!

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    WORKOUT SETUP

    • 4 exercises
    • 6 rounds
    • No time to rest
    • 24 minutes total 
    • Equipment: Kettlebell, dumbbells & gym box

    WORKOUT EXERCISE LIST

    6 rounds

    1 – Squats

    20 reps

    • Stand on your feet, placing them at the same distance as that of your shoulder lines.
    • Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
    • Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
    • Repeat.

    2 – Kettlebell swings

    30 reps

    • Hold the kettlebell with both hands.
    • Hinge the hips to initiate the swing movement. 
    • Rapidly drive hip extension to swing the kettlebell upwards. 
    • Control your swing descent with a hip hinge by swinging the kettlebell between your legs. 
    • Repeat. 

    3 – Dumbbell box step-ups

    20 reps

    • Grab and hold the dumbbells in your hands. 
    • Step up with the right foot — press through the heel to straighten the leg.
    • The left foot should then meet the right one on the top of the step. 
    • Bend your right knee and step down with the opposite foot.
    • Repeat.

    4 – Mountain climbers

    50 reps

    • Start with your hands on the floor at shoulder-width, with arms extended.
    • The hands must be in line with your chest line.
    • Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
    • Pull your knees alternately to your chest.
    • Make sure you’re standing on your hands with a tight core.

    Now that this EMOM lower-body workout is complete, choose your next workout below:

    • 20-min functional bodyweight workout
    • 12-min metabolic strength workout
    • 30-min strength EMOM workout
    • 35-min chest and triceps workout
    • Full-body workout for time
    • 20-min pyramid full-body workout
    • 30-min full-body bodyweight workout 
    • 18-min full-body strength workout 
    • 25-min full-body strength workout
    • 20-min glutes workout
    • 30-min 100 reps workout
    • 21-min EMOM strength workout
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