{"id":58671,"date":"2024-03-04T00:00:00","date_gmt":"2024-03-03T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/21-min-emom-strength-workout\/"},"modified":"2024-03-04T00:00:00","modified_gmt":"2024-03-03T23:00:00","slug":"21-min-emom-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/21-min-emom-strength-workout\/","title":{"rendered":"Workout of the week: 21-min EMOM strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ EMOM strength workout \/ 21 minutes<\/p>\n\n\n\n

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

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

If you’re searching for workouts that offer more of a thrilling challenge than a routine, let us introduce you to EMOM. An acronym for “Every Minute On the Minute” this approach adds a unique twist to your exercise sessions.<\/strong> Here’s the deal: you must complete a set number of reps for a specific exercise within just one minute. Finish ahead and earn bonus rest time; fall short, and there’s no rest for you.<\/strong> This time-driven challenge injects excitement into every moment.<\/p>\n\n\n\n

Experience the thrill of our EMOM strength workout<\/strong>. Each of the 3 rounds lasts 7 minutes<\/strong>, featuring 6 exercises with a different range of repetitions<\/strong>. You must complete the number of reps within a minute. The final minute is your well-earned rest. In total, this workout takes just 21 minutes to complete<\/strong>.<\/p>\n\n\n\n

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  1. Dumbbell deadlifts <\/li>\n\n\n\n
  2. Burpees<\/li>\n\n\n\n
  3. Sumo-goblet squat with kettlebell <\/li>\n\n\n\n
  4. Kettlebell swing <\/li>\n\n\n\n
  5. Curl to shoulder press <\/li>\n\n\n\n
  6. Russian sit-ups<\/li>\n<\/ol>\n\n\n\n

    Let’s work out! <\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 6 exercises <\/li>\n\n\n\n
    • 7 rounds <\/li>\n\n\n\n
    • 7th round is 1-minute rest<\/li>\n\n\n\n
    • 21 minutes total <\/li>\n\n\n\n
    • Equipment: Dumbbells, gym mat & kettlebells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

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

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

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

      20-25 reps<\/strong><\/p>\n\n\n\n

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      • Begin in standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your lower back, hold the dumbbells by your side.<\/li>\n\n\n\n
      • Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.<\/li>\n\n\n\n
      • At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.<\/li>\n\n\n\n
      • Repeat for time or reps.<\/li>\n<\/ul>\n\n\n\n