EMOM Workouts – 7 Dumbbell Domination Exercises!

EMOM Workouts

EMOM Workouts – 7 Dumbbell Domination Exercises!

A few weeks ago we embarked on an unknown journey, through uncharted waters of the EMOM workout!

We had so much fun making the video, that we decided to come back to it. Last time out we did a body weight workout that lasted for 20 minutes, which was a real calorie burner and worked the entire body.

To do that workout click here.

Now, im not some kind of drill sergeant that likes to dish out grueling workouts, but as we all know with EMOM that you can’t really have it any other way! I know some of you are thinking my sadistic streak is coming out here, but that’s not the case…honest.

Cadet In Training

As you may or may not know, EMOM stands for Every Minute On the Minute and has been widely popularized by those in the Crossfit community.

These types of workouts not only improve strength and reps, but also cardiovascular output too. Win win isn’t it! The aim of the game is to do a certain number of reps within that minute period, sounds easy right?

Think again, lets not forgot our friend (who’s not really a friend, but we don’t want to offend anyone) who we know as Lactic acid and “they” will be raring to lend a helping hand as the reps increase through the workout.

Once you complete the reps, you must make use of the time you have left in that minute to prepare for the next exercise, for those that do these kinds of exercises will know they can be very intense and you will burn major calories not only during but after the workout has finished too.

This is due to the fact your metabolism has to work at a higher rate which results in excess post-exercise oxygen consumption. No pain no gain right?

Creative Thinking

The structure of these kinds of workouts allows for great variety in training and does allow for various levels of fitness to participate and get involved too.

Most EMOM workouts will incorporate body weight, cardio and strength exercises within the routine and with a decent level of fitness, you should be able to complete the reps within 40 seconds. Easier said than done though by the time those last reps are being smashed out.

Dumbbell Division

For the workout we have today, we decided to use dumbbells exclusively for the entire routine. Using two 5kg weights, I know this doesn’t sound much to some, but I guarantee that you’ll know you’ve used them once the workout has finished.

I was going to use 7.5kg weights, im glad I opted for a lower weight, as it meant my form wasn’t compromised and I could perform the exercises correctly. It doesn’t mean your a hero if you use a heavy weight, it just means you may injure yourself, especially if you aren’t used to this type of training.

I know you are dying to know what the workout is this time round, so here it is:

  1. Press up leg tuck – 20
  2. Side lunge and press – each side – 12
  3. Leg raise with pull over and fly – 6
  4. Hammer curl with deltoid blast – 8
  5. Backward lunge, chest expansion & rear deltoid lift – 6
  6. Squat press and curl – 10
  7. Plank low row – 26

Work It Private

As you may or may not know, I am a big fan of two rounds and this workout is the same. You can see from the exercises above that all muscle groups are being used here, not only that but we are moving and using the dumbbells in a way which compliment functional fitness. This means the exercises allow the body to move as it should and will help with day to day tasks easier and more efficiently.

If you wanted to follow along with the workout in question here, then please click on the image below.


Hit The Showers

I understand that we are all different and are working towards different goals, but with this workout I burned 290 calories in 18 minutes.

Which you will agree, is quite a high intensity workout to have done that. Not that it’s a contest, im just giving you a ball park figure I got. Over time these workouts will drastically improve your speed, strength and overall fitness levels that will have those muscle-bound bozos at the gym rubber necking to check out your performance!

Being used to working with kettlebells made me realise just how important it is to vary your routines with different equipment, different levels of intensity and weight. Just using 5kg weights here, was a good challenge and wasnt easy by any means.

If you have tried this EMOM full body dumbbell workout and found it useful, then please comment below and let me know your thoughts as I would love to hear them.

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