Grab a stopwatch and a pair of dumbbells to maximise muscle growth and metabolic burn with this full body workout that uses time-tested movements for guaranteed gains. You’re going to be working ‘EMOM’ or ‘every minute on the minute’, performing the prescribed reps at the top of each minute then resting for the remainder.
Unlike our other EMOMs – which work in a ‘circuit’ fashion to stave off tired muscles and maximise your output – this time we’re going the other way, focusing on five sets of a single movement at a time, capitalising on ‘metabolic stress’ and causing a chemical cascade of muscle building hormones.
In minutes one to five, you’ll focus on a single movement, performing your reps at the beginning if each minute. You’ll then transition to a second movement in minutes six to ten, a third in eleven to fifteen, and a final movement to see you through to the twenty minute mark.
Focus on your form and tension throughout, each rep should look as good as the first. If you need to break up a set to keep your form tight, do it, just make sure you’re finished by the end of the minute or you’re in for a long set…
Mins 1-5: Dumbbell Cleans x 10
Hold your dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control to the ground and repeat.
Mins 6-10: Front Squat x 10
Clean your dumbbells onto your shoulders and stand tall (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.
Mins 11-15: Push Press x 10
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. After 10 reps, switch partners.
Mins 16-20: Renegade Rows x 16 (8 each side)
After your final squat, drop into 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 (left+right equals one rep)
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