Ready to make the most of your next 20 minutes? This EMOM (Every Minute on the Minute) workout is designed to push you, challenge you, and keep your body moving with minimal rest. With a combination of shoulder presses, front squats, weighted sit-ups, and lunges, you’ll work multiple muscle groups and keep your heart rate up the entire time. Grab your weights and let’s get to it! Find all of our minimal equipment workouts here.

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Workout Description

At the start of minute 1 complete 8 strict dumbbell shoulder presses (25lbs). Rest the remainder of the minute. At the start of minute 2 complete 12 Dumbbell Front Squats (25’s). Rest the remainder of the minute. At the beginning of minute 3 complete 15 weighted dumbbell (25lbs) sit ups. Rest the remainder of that minute. At the beginning of minute 4 compete 30 feet of walking lunges with 25 lb dumbbells in each hand in the front rack position. Rest the remainder of that minute. Repeat this sequence for 5 total rounds until your timer goes off at 20 minutes.

Equipment Needed

• Dumbbells
• Mat if desired for sit-ups

Modification Options

Advanced: Use 35 pound dumbbells for each movement.

Beginner: Decrease the weight of the dumbbell as needed so that all reps can be completed with good form.

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