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UPPER BODY EMOM

By Ashley and Amanda Rosenberg

Experience
Intermediate (2-3 years)
Time
17 minutes/day
Good for
Athletic Performance, Increase Stamina, Gain Strength, Build Muscle, Tone Body, Fat Loss
Equipment
Other, 2 x Dumbbell, 1 x Dumbbell, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This workout is dumbbell only and 25 minutes long.

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Day 1 - Upper

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An EMOM workout, short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set.


Repeat 5x

Circuit
Tricep Dip to Alternating Leg Raise Leg Raise demonstrationPlay Tricep Dip to Alternating Leg Raise Leg Raise demonstration
5 sets, 12 reps, (rest 60s)
MINUTE 1
Time between exercises: 60s
Show Alternative Exercises
Bridge Chest Press demonstrationPlay Bridge Chest Press demonstration
5 sets, 15 reps, (rest 60s)
MINUTE 2
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
5 sets, 8 reps, (rest 60s)
Each side MINUTE 3
Time between exercises: 60s
Show Alternative Exercises
Jumping Jacks With Shoulder Presses demonstrationPlay Jumping Jacks With Shoulder Presses demonstration
5 sets, 30 reps, (rest 60s)
MINUTE 4
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration
5 sets, 15 reps, (rest 60s)
MINUTE 5
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/7/2021, UTC


Last Updated: 11/1/2021, UTC

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