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20 minute EMOM workout

This is a full body Every Minute on the Minute (EMOM) workout. You need a set of dumbbells and 20 minutes for this one! EMOM means that we start every minute with an exercise for a set number of reps, you rest for the remainder of the minute before starting with another set of exercises on the next minute.

  • Minute 1: 10 squats, 10 pulse squats, 10 pulse squat holds

  • Minute 2: 10 bent over rows, 10 upright rows, 10 overhand rows

  • Minute 3: 6 reverse lunges & 6 split squats (one side first, and then the other)

  • Minute 4: 10 chest presses, 10 alternating chest presses (5 each side), 10 tricep focussed presses

  • Minute 5: 15 squat jacks with floor touch, 25 mountain climbers

We do 4 rounds for 20 minutes total workout.

Here is a follow along video where you can workout with me. If you need more rest or find you aren't getting enough, complete less reps to give yourself a longer break. eg 8 of each squat.

I introduce the workout and the exercises at the beginning of the video... if you want to scroll straight to the start, I get going at just before 6 minutes in.

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