{"id":115121,"date":"2026-02-16T05:00:00","date_gmt":"2026-02-16T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115121"},"modified":"2026-02-16T13:46:12","modified_gmt":"2026-02-16T12:46:12","slug":"20-min-emom-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-emom-upper-body-workout\/","title":{"rendered":"Workout of the week: 20-min EMOM upper-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ EMOM upper-body workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym mat<\/p>\n\n\n\n

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When you think about upper-body training, long and slow repetitions on heavy machines usually come to mind.<\/strong> But EMOMs are here to disrupt that idea. By working against the clock instead of resting whenever you feel like it, EMOMs bring intensity, focus, and a faster pace to this upper-body session,<\/strong> turning regular strength work into a dynamic and engaging challenge.<\/p>\n\n\n\n

This EMOM upper-body workout<\/strong> features 4 exercises<\/strong>, each with a specific number of reps to complete within one minute<\/strong>. You\u2019ll perform a different exercise every minute, then use the 5th minute to rest<\/strong>. With 4 rounds<\/strong> to complete, this workout will take you 20 minutes<\/strong> to finish.<\/p>\n\n\n\n

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  1. Dumbbell floor press – 12-15x<\/li>\n\n\n\n
  2. Bent over dumbbell row – 12-15x<\/li>\n\n\n\n
  3. Dumbbell push press – 12-15x<\/li>\n\n\n\n
  4. Gorilla rows – 20x<\/li>\n<\/ol>\n\n\n\n

    Is the clock ready? Let’s EMOM!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 4 exercises<\/li>\n\n\n\n
    • Different reps<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • EMOM (Every Minute on the Minute)<\/li>\n\n\n\n
    • 20 minutes total <\/li>\n\n\n\n
    • Equipment: Dumbbells & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

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

      <\/div>\n\n\n\n

      1 \u2013 Dumbbell Floor Press<\/h3>\n\n\n\n

      12\u201315 reps<\/strong><\/p>\n\n\n\n

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      • Lie on your back with your knees bent and feet flat on the floor.<\/li>\n\n\n\n
      • Hold a dumbbell in each hand with your elbows resting on the floor and palms facing forward.<\/li>\n\n\n\n
      • Engage your core and press the dumbbells straight up until your arms are fully extended.<\/li>\n\n\n\n
      • Lower them under control until your elbows gently touch the floor.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
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