Total-Body EMOM Circuit

Lisa Blevins / CF-L1 Coach and Personal Trainer
Shot on location at Sportsbarn Chattanooga / Downtown
Photography by Terry Henson

“In this total-body circuit, you’ll be performing a different exercise Every Minute, On the Minute (EMOM). An EMOM is an interval workout in which a specific number of reps are performed at the start of every minute, followed by a period of rest for the remainder of the minute. For instance, if it takes 20 seconds to complete 12 push-ups, then you get a 40-second recovery. This workout is 20 minutes totaling four complete rounds, and the harder you work, the more rest you earn and fat you’ll burn.” – Lisa

For the workout, you’ll need two dumbbells or kettlebells and a timing device. The dumbbells should allow you to complete the required reps in under 40 seconds – if not, use lighter weights. Now set your timer for one-minute intervals and get busy!

Minute 1:

16-24 Dumbbell Reverse Lunges

Targets hamstrings and glutes

Standing tall and holding a dumbbell in each hand, step straight back so that your knee makes light contact with the floor while your front knee remains behind your toes. Keep your shoulders over your hips and your eyes facing forward. Then return to the starting position by stepping forward, driving through the heel of your front foot. Repeat on the opposite side.

Minute 2:

12 Push-Ups

Targets chest and triceps

Position yourself face down on the floor (or on a platform) with your shoulders over your hands and fingertips forward with your feet behind you. To start, dig your hands and toes into the floor, creating full-body tension from head to heel so that you are in a plank with your shoulders, hips, and knees aligned. Next, keeping elbows angled toward your feet, push your “plank” up and fully extend your arms – that’s one. Then, start the next rep by maintaining full-body tension and lowering your body to the floor, landing your chest and hips lightly.

Minute 3:

15 Dumbbell Thrusters

Targets quads and shoulders

With dumbbells in hand and palms facing each other, rest the dumbbells on your shoulders. Next, hinge your hips back slightly and descend to the bottom of a squat, taking your hips below your knees. Stand up explosively, pressing the dumbbells overhead. Perform the next rep by again descending into a squat while returning the dumbbells to your shoulders.

Minute 4:

12 Plank Rows

Targets back and biceps

Set the dumbbells on the floor shoulder-width apart. With your hands on the dumbbells, position yourself in a high plank (like the top of a push-up). Your back should be flat, with shoulders directly over your wrists and feet slightly wider than your shoulders. Next, engage your abdominals, glutes, and quads, keeping your shoulders and hips square to the floor. Resist rocking your hips up and down as you lift the right dumbbell and row it back toward your hip. Lower and repeat on the left side, continually alternating.



 

Minute 5:

10 Burpees

Total-body cardio

Begin in a standing position, then jump down – place your hands on the floor under your shoulders and shoot your feet back so that your entire body lands on the floor with control. Next, push yourself up as you would in a push-up, and jump your feet back in toward your hands. Complete the move with an explosive jump into the air while clapping your hands overhead.

*Repeat these moves three more times for 20 minutes of work.

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