{"id":58273,"date":"2022-07-25T00:00:00","date_gmt":"2022-07-24T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-emom-fullbody-workout\/"},"modified":"2022-07-25T00:00:00","modified_gmt":"2022-07-24T22:00:00","slug":"30-min-emom-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-emom-fullbody-workout\/","title":{"rendered":"Workout of the week: 30-min EMOM full-body workout\u00a0"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ EMOM full-body workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, core bag, pull-up bar & gym mat<\/p>\n\n\n\n

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

EMOM<\/strong>, an acronym for “E<\/strong>very M<\/strong>inute O<\/strong>n the M<\/strong>inute”, is a form of high-intensity interval training<\/a> (HIIT) <\/strong>that will make you hit a specified number of reps of a particular exercise at the start of each minute and within those 60 seconds<\/strong>. So, if you complete the required repetitions before the minute is over, you get that spare time to catch a breath. The faster you complete your reps, the more you rest before the next minute starts<\/strong>; on the other hand, this urge to finish as soon as possible makes this workout more intense<\/strong> and might also leave you without any energy after a couple of rounds. So, keep a steady and manageable pace throughout the session.<\/p>\n\n\n\n

Today’s EMOM full-body workout<\/strong> consists of 3 different EMOMs<\/strong>, each with 2 exercises<\/strong>. Each EMOM has 4 rounds<\/strong>, each with 2 minutes total<\/strong> \u2014 1 minute for each exercise<\/strong>. Complete the 4 rounds before moving on to the next EMOM. You’ll have 1-minute rest between EMOMs<\/strong>. This session should take you around 30 minutes<\/strong> to complete.<\/p>\n\n\n\n

1st EMOM<\/strong><\/p>\n\n\n\n

  1. Push-up<\/li>
  2. Core bag squat<\/li><\/ol>\n\n\n\n

    2nd EMOM <\/strong><\/p>\n\n\n\n

    1. Barbell row<\/li>
    2. Barbell lunge<\/li><\/ol>\n\n\n\n

      3rd EMOM <\/strong><\/p>\n\n\n\n

      1. Burpee pull-up<\/li>
      2. Abdominal hollow<\/li><\/ol>\n\n\n\n

        The clock is ticking, let’s do this 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
        • 3 EMOM groups with 2 exercises each<\/li>
        • 4 rounds<\/li>
        • Each group takes 2 minutes \u2013 1 for each exercise<\/li>
        • 1-minute rest between EMOM groups<\/li>
        • 30 minutes total<\/li>
        • Equipment: Barbell, core bag, pull-up bar & gym mat<\/li><\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

          If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

          Alternative equipment<\/strong><\/p>\n\n\n\n

          • Barbell = a broom handle with a gym bag with weights on it<\/li>
          • Core bag = bag with some weights, such as books, cans of food <\/li><\/ul>\n\n\n\n
            <\/div>\n\n\n\n

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

            1st EMOM<\/h3>\n\n\n\n

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

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

            1 \u2013 PUSH-UP<\/h4>\n\n\n\n

            25 reps<\/strong><\/p>\n\n\n\n

            • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>
            • Engage the core and glutes.<\/li>
            • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>
            • Push the body upwards and return to the start position. Repeat.<\/li><\/ul>\n\n\n\n