The Ultimate EMOM Dumbbell Workout for Size, Strength, and Full-Body Fitness
Knowing what body part or muscle group to hit first in the gym can be a confusing subject. We've explored that subject in depth, here. But the truth is, you don’t have to split your body up into individual parts to get the most out of your muscle-building efforts. In fact, research has shown that full-body workouts can be just as effective for packing on size and strength – and may actually be the safer bet if, like most of us, you can’t live in the gym six days a week.
This full-body workout requires basic equipment, but hits four of the biggest movement patterns you can perform: pushing, pulling, squatting, and hinging. You'll get a total body stimulus, designed to add size and build strength. You'll also tick off all of your muscle-building bases, perfect if you can only make it to the gym a few times each week.
How to Perform the Full Body EMOM Workout
The full-body workout uses the ‘EMOM’ method, which stands for ‘every minute on the minute’. This time savvy protocol means you’ll know exactly how long your workout is going to last, making it perfect for those weeks when time isn’t on your side.
Simply start a stopwatch and at the beginning of every minute perform the prescribed reps of one of four movements, resting for the remainder of the minute. Each minute you’ll perform a different movement, starting again from the first exercise once you’ve completed a set of each. Rotate through all of the exercises in this fashion for eight total rounds, a total working time of just 32 minutes. Efficient.
Make a note of the weights you use for each movement, and attempt to hit the higher end of the prescribed rep ranges. Once you can complete all sets of an exercise at the top end of the reps, i.e. 8 sets of 12 reps, you’ll know it’s time to go heavier in your next session.
The Full-Body Workout
EMOM (Every Minute On the Minute) x 32 Minutes
Minute 1: Dumbbell bench press x 6-10
Lay flat on a bench or the floor, your knees bent, pushing your feet into the floor. Press a pair of dumbbells into the air, locking out your elbows (A). Lower the bells slowly until they touch your chest (B). Keeping your elbows at 45-degree angle, pause here before explosively pressing back up. Repeat.
Minute 2: Dumbbell Row x 8-12
Stand tall with your dumbbells in your hands. 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. Control the bells and avoid moving your torso and using momentum to help.
Minute 3: Front Squat x 10-15
Clean your dumbbells onto the front of your shoulders (A). From here, drop into a front squat until the crease of your hips drops below your knees. Keeping your torso upright (B), drive back up. Take a deep breath at the top and repeat.
Minute 4: Dumbbell Deadlift x 10-15
With your dumbbells on the floor just outside your feet, hinge down and grip them with soft knees and your back as flat as possible (A). Squeeze your lats, grip your weights and stand upright, ‘pushing the ground away’ with your feet (B). Take a deep breath and slowly reverse the movement, returning your weights to the ground, keeping them close to your body throughout. Your arms should be hanging straight throughout this movement, think of them as hooks.
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