I love an EMOM (Every Minute on the Minute) workout. With a smart mix of thrusters, deadlifts, planks, and handstand holds, this workout challenges total-body strength, core stability, and conditioning—all without wasting a single minute. The EMOM format keeps you moving with built-in structure, allowing you to push hard while still managing fatigue. Whether you’re training at home or in the gym, this workout is designed to help you build strength, improve endurance, and finish feeling accomplished—not crushed. Find all of our minimal equipment workouts here.

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Workout Description

Prior to beginning the workout set up your 4 stations. You want to make sure that you’re warming up to an appropriate weight for both your dumbbell thrusters and dumbbell deadlifts.This should be a weight that you’re able to complete all 10 reps without stopping while maintaining good form. At the start of the timer complete 10 dumbbell thrusters. You will rest the remainder of the minute. At the top of the next minute complete a 30 second plank, rest the remaining 30 seconds. At the top of the next minute complete 10 Dumbbell Deadlifts, resting the remainder of the minute. Next complete a 30 second handstand hold (see modification options below if needed). Rest the remainder of the minute. Repeat this entire sequence for 5 rounds, for a total of 20 minutes.

Equipment Needed

• Dumbbells
• Mat for plank holds

Modification Options

Beginner: Pick a weight for both the dumbbell thrusters and dumbbell deadlifts in which you can complete all 10 reps consecutively. The weight should be challenging, but you should be able to maintain good form throughout. If unable to do the handstand hold, Substitute for 10 dumbbell strict press.

Advanced: Pick a weight for both the dumbbell thrusters and dumbbell deadlifts in which you can complete all 10 reps consecutively. The weight should be challenging, but you should be able to maintain good form throughout.

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