{"id":58955,"date":"2025-03-10T00:00:00","date_gmt":"2025-03-09T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/28-min-emom-strength-workout\/"},"modified":"2025-05-23T10:50:48","modified_gmt":"2025-05-23T08:50:48","slug":"28-min-emom-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/28-min-emom-strength-workout\/","title":{"rendered":"Workout of the week: 28-min EMOM strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ EMOM strength workout \/ 28 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, kettlebell &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If your routine has started to feel as thrilling as watching paint dry, fear not \u2014 this four-letter word is here to save the day: <strong>EMOM. Short for \u201cEvery Minute On the Minute,\u201d<\/strong> this method is as effective as it is exciting. The concept is simple: complete a set number of reps for an exercise within a single minute. Finish early? Enjoy some well-earned rest. Fall short? No rest for you.<strong> It\u2019s like turning your workout into a game, with one promise: it will shake up your fitness routine.<\/strong><\/p>\n\n\n\n<p>Get ready to experience the thrill of our <strong>EMOM strength workout<\/strong>. Each of the <strong>4 rounds<\/strong> lasts <strong>7 minutes<\/strong> and features <strong>6 exercises<\/strong> with varying repetitions. <strong>You\u2019ll perform each exercise within one minute, with the final minute reserved for your well-earned rest. <\/strong>To make the flow seamless, the workout includes 2 exercises with dumbbells, 2 with a kettlebell, and 2 that require no equipment at all. All combined, <strong>this workout will take you 28 minutes to complete.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell deadlifts <strong>20-25x<\/strong><\/li>\n\n\n\n<li>Dumbbell Seated z-press <strong>15-20x<\/strong><\/li>\n\n\n\n<li>Kettlebell squat <strong>20-25x<\/strong><\/li>\n\n\n\n<li>Kettlebell swing <strong>20-25x<\/strong><\/li>\n\n\n\n<li>Burpees <strong>15-20x<\/strong><\/li>\n\n\n\n<li>Single leg tuck-ups <strong>1-min<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s do this!<\/strong><\/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<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercises<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>Rest 1-minute after each round.<\/li>\n\n\n\n<li>28 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells, kettlebell &amp; gym mat<\/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><\/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\">1 &#8211; DUMBBELL DEADLIFTS<\/h3>\n\n\n\n<p><strong>20-25 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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<li>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<li>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<li>Repeat.<\/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\">2 &#8211; DUMBBELL SEATED Z-PRESS<\/h3>\n\n\n\n<p><strong>15-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the floor with your legs straight out in front of you.<\/li>\n\n\n\n<li>Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.<\/li>\n\n\n\n<li>Press the dumbbells overhead until your arms are fully extended.<\/li>\n\n\n\n<li>Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.<\/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\">3 &#8211; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>20-25 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keeping the kettlebell close to your chest, squat and maintain your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up and repeat.<\/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\">4 &#8211; KETTLEBELL SWING<\/h3>\n\n\n\n<p><strong>20-25 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.<\/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\">5 &#8211; BURPEES<\/h3>\n\n\n\n<p><strong>15-20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously.<\/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\">6 &#8211; SINGLE LEG TUCK-UPS<\/h3>\n\n\n\n<p><strong>1-minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lay down on your back, legs stretched and arms by your side.<\/li>\n\n\n\n<li>Crunch forward while bringing one knee close to the chest.<\/li>\n\n\n\n<li>The opposite foot stays straight and touches the ground.<\/li>\n\n\n\n<li>Finish with hands down by the foot you bring close to the chest.<\/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\">After this thrilling EMOM strength workout, you can choose your next challenge here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/20-min-medicine-ball-workout\/\">20-min medicine ball workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/40min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-emom-strength-workout\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/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<\/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","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ EMOM strength workout \/ 28 minutes Equipment: Dumbbells, kettlebell &amp; gym mat If your routine has started to&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58956,"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: 28-min EMOM strength workout | EVO Fitness","_seopress_titles_desc":"Is your routine feeling dull? Shake it up with a \u201cEvery Minute On the Minute.\u201d Start now with our EMOM strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,583,935,936,1138,1195],"class_list":["post-58955","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","tag-art"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58955","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=58955"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58955\/revisions"}],"predecessor-version":[{"id":112785,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58955\/revisions\/112785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58956"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}