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

19th August 2024

EMOM lower-body workout | Entraînement du bas du corps EMOM

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.

Squats
Kettlebell swings
Dumbbell box step-ups
Mountain climbers

Let’s conquer this EMOM!

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.