Two dumbbells, four moves and ten minutes – that’s all you need to nab an impressively swole upper body.
This short and sharp dumbbell only ‘EMOM’ – that's every minute on the minute – targets your chest, back, shoulders and arms, delivering an express dose of muscle-building goodness, while also spiking your heart rate and cranking up the dial on your metabolism.
You’ll be battling against the clock, working your way through a pair of movements at the beginning of each minute, alternating between pushing movements using your chest, triceps and shoulders, and their pulling counterparts, pumping up your back and biceps.
Working EMOM, you’ll hit start on the clock and begin by cranking out up to 15 press-ups with your hands on your dumbbells (don’t worry if you don’t nail all 15 reps, just aim for 8-15 and make sure you’re challenging yourself). Next up, you’ll move immediately into 8-16 renegade rows, before resting for the remainder of the first minute. In the second minute you’ll grind out a set of back-building bent-over rows, followed by a set of shoulder burning piston presses, again resting for the remainder of the minute. Keep alternating back and forth until you reach ten minutes, totalling five rounds and up to 300 reps.
Remember, you’re going at the top of each minute – coast through those sets at your own peril, as you’ll be eating into your precious rest time. My advice? Lift hard, then rest harder.
Looking for a virtual workout partner? Grab your dumbbells, hit play on the video below and allow our Fitness Editor Andrew Tracey to guide you through each movement, before tackling the workout in realtime alongside you.
A. Press-ups on dumbbells x 8-15
Assume a strong plank position, with your core tight and hands gripping your dumbbells directly below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
B. Renegade rows x 8-16
After your final press-up remain in a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side. Continue in this fashion, alternating arms. Once you hit your reps, rest for the remainder of the minute.
A. Bent-over row x 8-15
After your push press, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating.
B. Piston press x 8-16
Stand tall and lift your dumbbells onto your shoulders. Press one bell overhead explosively until your arm is fully locked out (A). Lower it back to your shoulder and simultaneously press the opposite arm overhead (B). Alternate in this fashion, keeping the dumbbells in constant motion. Rest once your done and get ready to jump back into your first pairing.
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