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30 min Full Body EMOM

30 min full body  EMOM&nbsp;workout!This workout will burn but remember, the most painful workouts are always the most rewarding in the end.&nbsp;Set your

One-Arm Squat To Shoulder Press

Burpee Mountain Climber

Sprint

Pushup Renegade Row with Dumbbell

Stair Sprints

30 min full body  EMOM&nbsp;workout!This workout will burn but remember, the most painful workouts are always the most rewarding in the end.&nbsp;Set your timer for 30 minutes &amp; complete 5 rounds of the following circuit. Switch exercises every minute on the minute. Your rest is the remaining time you have after you complete your reps before the following minute starts. Plus, you get a 1-minute rest between rounds.

Day 1

Week 1

	Intermediate (2-3 years)
	13 minutes/day
	Fat Loss, Gain Strength, Lose Weight, Build Muscle
	1 x Dumbbell, Bodyweight, 2 x Dumbbell Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.One-Arm Squat To Shoulder Press See Exercise Notes	5 rounds	6 reps	0s
1B.Burpee Mountain Climber	5 rounds	10 reps	0s
1C.Sprint	5 rounds	15s	0s
1D.Pushup Renegade Row with Dumbbell See Exercise Notes	5 rounds	6 reps	0s
1E.Stair Sprints	5 rounds	50s	60s

30 min Full Body EMOM

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Day 1

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