This CrossFit-style EMOM combines hard conditioning efforts with muscle-building moves to go all out in your quest for a bigger, faster physique. Requiring only two dumbbells and cardio equipment, this 20-minute crucible will get your heart rate up, burn your lungs, and build total body fitness while stimulating your shoulders, legs, back, and chest.
EMOM or “minute by minute” is a clever way to adjust your reps and sets so that the amount of rest you get is determined by the amount of time it takes you to complete the task.
It’s easy to understand, just start the clock and perform the prescribed task at the start of each minute. Once completed, rest for the remaining time before repeating or moving on to the next movement. Circuit style where you complete a pre-specified number of rounds.
In the workout below, start a new movement at the beginning of each minute and start again after the fourth exercise. Performing a total of 5 rounds will give you a full-body workout in just under 20 minutes. At least for the first round, choose a weight that allows you to get close to the recommended maximum number of repetitions, and then try to maintain a consistent number of repetitions.
Air bike x 15-20kcal
Prepare to ride your bike – the saddle should be adjusted so that your back is straight and your knees are slightly bent at the bottom of the cycle (a). Sprint with maximum effort, then settle into a pace that allows you to hit your calorie goal in 30 to 40 seconds. Keep your torso and head up and control your breathing (B). Basically, try not to mess around.
Push press x 6-12
Place the dumbbells on your shoulders, palms facing inward. Inhale and tighten your core. (A) get down on your knees and use your legs to help (B) Push the dumbbells up over your head. Slowly lower your shoulders in a controlled manner and repeat.
dumbbell deadlift x 10-15
Place the dumbbells on the floor just outside your feet, hinge down, and grip the dumbbells with a flat back and neutral spine (a). Squeeze your lats to stand up straight, push off the ground with your feet, and tighten your upper glutes (B). Your arms should hang straight during this movement. Think of your arm like a hook.
Renegade Row Press Up x 16-22 (total)
Hold a dumbbell in both hands and stand on a strong plank. Lower your chest to the ground (a) then push back explosively. Shift your weight to your left hand and row the right dumbbell towards your waist (B). Pause briefly, then lower the weight in a controlled manner.Repeat on the left side (C). Each press-up/row equals one repetition.
Andrew, who has worked in the health and fitness field for nearly 18 years as a personal trainer, nutritionist, breathing coach, and writer, has spent nearly half his life finding ways to improve people’s bodies and minds.
As our fitness editor, he writes and tests thousands of workouts each year, digs deep into the science behind muscle building and fat loss, and conducts research on health. We pride ourselves on keeping health at the forefront of reliable, relatable and trustworthy fitness information. Psychology of performance and recovery.
While constantly updating his knowledge base with seminars and courses, Andrew loves practice as well as theory, from CrossFit and Strongman competitions to ultramarathons and multiple 24-hour workout stints. , we work on everything and test our training regularly. (Very unofficial) World record attempt.
You can find Andrew on Instagram (@theandrew.tracey) or hold up a “Free Pizza” sign and wait for him to show up.
