Power Hour EMOM
I love me a good EMOM. Don't know what an EMOM is? Come on down! Literally, scroll down.
Every Minute on the Minute.
That's it! EMOM stands for every minute on the minute. You do the prescribed exercise and rep count in one minute. You can go as fast or as slow as you want, but that will determine how much rest time you get. For example, if you fly through the first exercise and get it done in 20 seconds, you have 40 seconds of rest until the next exercise starts. Or vice versa, you take 40 seconds to do the exercise, then you only have 20 seconds of rest before starting again.
The beauty of this workout is you only need two pieces of equipment - dumbbells and a jump rope. There are ten exercises that you will be moving through. If you don't have time (or just don't want to move for 60 minutes), you can do this for 20, 30, or 40 minutes, or really however long you would like.
Minute 1 = Exercise 1. Minute 2 = Exercise 2. And so on. Once you get to 10 minutes/exercises, you cycle through it all again. So Minute 11 = Exercise 1. Minute 12 = Exercise 2. Make sense?
I did this one for 40 minutes. It was not easy! I couldn't feel my arms afterwards....so there's that. If you do this workout, let me know! Would love to know how you made out. Tag me on Instagram @sweat_and_sweets XOXO
Power Hour EMOM
Exercise 1: 15 dumbbell squats
Exercise 2: 12 dumbbell shoulder press
Exercise 3: 10 single-arm dumbbell-overhead reverse lunch (5 each side)
Exercise 4: 30 bicycle abs (L+R=1)
Exercise 5: 8 burpees
Exercise 6: 30 double unders (if you can't do dubs, single unders are fine too!)
Exercise 7: 12 dumbbell high pulls
Exercise 8: 25 air squats
Exercise 9: 12 alternating dumbbell snatches
Exercise 10: 15 v-ups