{"id":58939,"date":"2025-02-17T00:00:00","date_gmt":"2025-02-16T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/18-min-emom-strength-workout\/"},"modified":"2025-05-23T10:58:05","modified_gmt":"2025-05-23T08:58:05","slug":"18-min-emom-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/18-min-emom-strength-workout\/","title":{"rendered":"Workout of the week: 18-min EMOM strength workout\u00a0"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ EMOM strength workout \/ 18 minutes&nbsp;<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbell, kettlebell, gym bench &amp; incline chest press machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>February may be the shortest month of the year, but it&#8217;s proof that big things come in small packages \u2014 just like <strong>EMOM workouts. Short for &#8220;Every Minute On the Minute&#8221;, this<\/strong> <strong><a href=\"https:\/\/evofitness.ch\/tabata-vs-hiit\/\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT (high-intensity interval training<\/a>) style challenges you to perform reps of an exercise at the start of every minute, using the remaining seconds to rest<\/strong>. It&#8217;s fast, intense, and perfect for making every moment of your workout count.<\/p>\n\n\n\n<p>Today, we bring an <strong>EMOM strength workout\u202f<\/strong>with a twist:<strong> instead of completing your reps within 1 minute, you&#8217;ll have 2 minutes to finish.\u202f<\/strong>This workout has\u202f<strong>2 different groups of 3 exercises performed over 4 rounds. Each round should take you no longer than 2 minutes, <\/strong>with your rest time depending on how quickly you complete your reps. <strong>You&#8217;ll also get a 1-minute rest between groups,<\/strong> meaning this workout will take around <strong>18 minutes to complete<\/strong>.<\/p>\n\n\n\n<p><strong>1st group<\/strong>&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell shoulder press 20x&nbsp;<\/li>\n\n\n\n<li>Barbell squat 20x&nbsp;<\/li>\n\n\n\n<li>Kettlebell swings 10x&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>2nd group<\/strong>&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell hip thrust 20x&nbsp;<\/li>\n\n\n\n<li>Barbell deadlift 20x&nbsp;&nbsp;<\/li>\n\n\n\n<li>Incline chest press 10x&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s start this EMOM!<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 groups with 3 exercises each&nbsp;<\/li>\n\n\n\n<li>4 rounds&nbsp;<\/li>\n\n\n\n<li>EMOM with 2 minutes&nbsp;&nbsp;<\/li>\n\n\n\n<li>18 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Barbell, kettlebell, gym bench &amp; incline chest press machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds <\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1st EMOM<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL SHOULDER PRESS<\/h4>\n\n\n\n<p>20 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.<\/li>\n\n\n\n<li>Exhale as you push the barbell straight upward.<\/li>\n\n\n\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n\n\n\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n\n\n\n<li>Do not lock your elbows out; use a grip wider than shoulder width.<\/li>\n\n\n\n<li>To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends.<\/li>\n\n\n\n<li>Your head should be facing forward, not looking up.<\/li>\n\n\n\n<li>Keep your elbows a little forward, not directly out to the sides, and your wrists directly above your elbows.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; BARBELL SQUAT<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Load a barbell on a rack at upper-chest height.<\/li>\n\n\n\n<li>Step under the barbell so that it rests on the back of your shoulders. Grasp the bar at each side.<\/li>\n\n\n\n<li>Dismount the barbell and step backwards carefully. Your feet should be shoulder-width apart and pointing slightly outwards.<\/li>\n\n\n\n<li>Inhale as you squat down by simultaneously pushing your butt backwards and bending your knees forward. Keep your torso upright, and descend until your knees bend at a 90-degree angle.<\/li>\n\n\n\n<li>Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright. Repeat<\/li>\n\n\n\n<li>Keep your back straight, torso upright, head up, and feet flat.<\/li>\n\n\n\n<li>Keep your knees and feet pointing in the same direction.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; KETTLEBELL SWINGS<\/h4>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2nd EMOM<\/strong><\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL HIP THRUST<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a loaded barbell next to and parallel to a bench.<\/li>\n\n\n\n<li>Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.<\/li>\n\n\n\n<li>Grasp the barbell at each side. This is your starting position.&nbsp;<\/li>\n\n\n\n<li>Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.<\/li>\n\n\n\n<li>Keep your torso rigid, and exhale as you raise the barbell by extending your hips until fully extended.<\/li>\n\n\n\n<li>Hold for a count of two and squeeze your glutes.<\/li>\n\n\n\n<li>Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.<\/li>\n\n\n\n<li>To prevent the bench from tipping over, place it against a wall.<\/li>\n\n\n\n<li>If the barbell hurts your pelvis, use padding.<\/li>\n\n\n\n<li>Do not allow your back to slide up and down against the side of the bench.<\/li>\n\n\n\n<li>Keep your torso rigid. Your back shouldn&#8217;t arch, and your pelvis shouldn&#8217;t tilt.<\/li>\n\n\n\n<li>All of the movement should occur in your hips.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; BARBELL DEADLIFT<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n<li>Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n<li>To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n<li>Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; INCLINE CHEST PRESS<\/h4>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Keep the momentum going after this EMOM strength workout, and pick your next challenge here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-valentines-partner-workout\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-zone-2-cardio-workout\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-lower-body-superset-workout\/\">20-min lower body superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15-minutes-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/new-years-strength-workout\/\">20-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-minute-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/16-min-emom-christmas-workout\/\">16-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30minfullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ EMOM strength workout \/ 18 minutes&nbsp; Equipment: Barbell, kettlebell, gym bench &amp; incline chest press machine February&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 18-min EMOM strength workout | EVO Fitness","_seopress_titles_desc":"February may be short, but it proves great things come in small packages: just like this 18-min EMOM strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,583,935,936,1138],"class_list":["post-58939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-emom","tag-workout-of-the-week","tag-wow","tag-emom-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58939","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58939"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58939\/revisions"}],"predecessor-version":[{"id":112808,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58939\/revisions\/112808"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58940"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}