{"id":58355,"date":"2022-12-19T00:00:00","date_gmt":"2022-12-18T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/12-min-emom-christmas-workout\/"},"modified":"2022-12-19T00:00:00","modified_gmt":"2022-12-18T23:00:00","slug":"12-min-emom-christmas-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/12-min-emom-christmas-workout\/","title":{"rendered":"Workout of the week: 12-min EMOM Christmas workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ EMOM Christmas workout \/ 12 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, barbell & kettlebell<\/p>\n\n\n\n

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

“Can you hear the Christmas bells?” You better hear them because Christmas is just around the corner<\/strong> \u2014 it’s already next Sunday. Yes, 2022 flew by, and here we are, a few days away from December 25th<\/strong>. It’s the perfect opportunity to reflect on the past year and consider what matters the most. <\/strong>Namely, love, health, and other things like: how good is Santa’s workout? He has to be in great shape to deliver so many gifts in such a short time<\/strong>.<\/p>\n\n\n\n

Now, this EMOM Christmas workout <\/strong>won’t make you as strong as him right away, but if you behave well, you’ll get there. It’s an EMOM (Every Minute On a Minute) session<\/strong>, which means you must complete a predefined number of reps of different exercises within 60 seconds.<\/strong> This combination of cardio and strength guarantees you’ll meet Santa’s deadline. It has 4 exercises<\/strong>, each with a different rep range, to complete in 3 rounds.<\/strong> All combined, it will take you 12 minutes to complete. <\/strong><\/p>\n\n\n\n

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  1. Dumbbell sumo squat – 15 to 20x<\/li>\n\n\n\n
  2. Deadlift to row – 15 to 20x<\/li>\n\n\n\n
  3. Barbell shoulder press – 15 to 20x <\/li>\n\n\n\n
  4. Kettlebell swing – 20 to 30x<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s work for those Christmas presents!<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises <\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • EMOM (Every Minute On a Minute)<\/li>\n\n\n\n
    • Different rep range for each exercise<\/li>\n\n\n\n
    • 12 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells, barbell & kettlebell<\/li>\n<\/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

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      • Kettlebell = bag with some weights, such as books, cans of food <\/li>\n\n\n\n
      • Dumbbells = water bottles filled with water and \/ or sand<\/li>\n\n\n\n
      • Barbell = a broom handle with a gym bag with weights on it<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

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

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

        1 – DUMBBELL SUMO SQUAT <\/h3>\n\n\n\n

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

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        • Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.<\/li>\n\n\n\n
        • Feet apart (about twice your shoulder width) with your toes pointing out slightly. <\/li>\n\n\n\n
        • Lower your body as far as you can, hips back and knees bent. <\/li>\n\n\n\n
        • Pause before pushing yourself to the starting position. <\/li>\n\n\n\n
        • Maintain your core tight and your torso upright. <\/li>\n<\/ul>\n\n\n\n