{"id":113152,"date":"2025-06-23T05:00:00","date_gmt":"2025-06-23T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=113152"},"modified":"2025-06-20T13:35:13","modified_gmt":"2025-06-20T11:35:13","slug":"15min-dumbbell-emom-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15min-dumbbell-emom-workout\/","title":{"rendered":"Workout of the week: 15-min dumbbell EMOM workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong>\/ <\/strong>dumbbell EMOM workout \/ 15 minutes <\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells <\/p>\n\n\n\n

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If you’re looking to shake up your routine, EMOM is a great way to do it. <\/strong>Short for “Every Minute On the Minute”, this type of workout style adds intensity to your training sessions. The idea is simple: complete the assigned reps within one minute. The faster you finish, the more time you get to rest \u2014 but if you don’t finish in time, you go straight into the next round with no break.<\/strong> <\/p>\n\n\n\n

This dumbbell EMOM workout<\/strong> delivers all the intensity using just one piece of equipment \u2014 the dumbbell<\/strong>. It features a 3 exercises<\/strong> and varying reps, with 30 seconds of rest<\/strong> between exercises<\/strong>. You’ll complete 4 rounds<\/strong>, which will take 15 minutes.<\/strong> <\/p>\n\n\n\n

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  1. Dumbbell deadlift – 15-20x <\/li>\n<\/ol>\n\n\n\n
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    1. Dumbbell shoulder press – 8-15x <\/li>\n<\/ol>\n\n\n\n
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      1. Plank row – 12-16x <\/li>\n<\/ol>\n\n\n\n

        Let’s HIIT it!<\/strong> <\/p>\n\n\n\n

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        \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
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        WORKOUT SETUP <\/h2>\n\n\n\n
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        • EMOM <\/li>\n<\/ul>\n\n\n\n
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          • 3 exercises <\/li>\n<\/ul>\n\n\n\n
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            • 4 rounds <\/li>\n<\/ul>\n\n\n\n
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              • 30 seconds rest between exercises <\/li>\n<\/ul>\n\n\n\n
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                • 15 minutes <\/li>\n<\/ul>\n\n\n\n
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                  • Equipment: Dumbbells  <\/li>\n<\/ul>\n\n\n\n
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                    WORKOUT EXERCISE LIST <\/h2>\n\n\n\n

                    4 rounds<\/strong> <\/p>\n\n\n\n

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                    1 – DUMBBELL DEADLIFT <\/h3>\n\n\n\n

                    15 to 20 reps<\/strong> <\/p>\n\n\n\n

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                    • Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. <\/li>\n<\/ul>\n\n\n\n
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                      • Keep your chest up, shoulders back, and a slight bend in your knees. <\/li>\n<\/ul>\n\n\n\n
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                        • Hinge at the hips and lower the dumbbells along your legs until you feel a stretch in your hamstrings. <\/li>\n<\/ul>\n\n\n\n
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                          • Push through your heels to return to standing, squeezing your glutes at the top. <\/li>\n<\/ul>\n\n\n\n
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                            • Repeat. <\/li>\n<\/ul>\n\n\n\n