This Crossfit EMOM exercise will blast your whole physique in 20 minutes

Whether you're a CrossFitter or not, there are certain CrossFit techniques that anyone interested in becoming functionally strong and insanely fit should do at least occasionally. One such protocol is the EMOM - short for “every minute to the minute”.

With minimal equipment, you can get a lot done in no time with this exercise machine. Case in point: the less than 20-minute EMOM workout that requires nothing more than a pair of dumbbells, developed by former CrossFitter competitor Nathan Pontious.

"EMOM sets are a new and challenging way to train," says Pontious, founder of the HomeBodies fitness program and ambassador for the After Bar. "In my opinion, they offer several advantages and advantages over less structured training methods. EMOM workouts are ideal for those who need an extra boost in motivation, where the length of your rest phase is determined in relation to your energy output. "

How to do an EMOM

The acronym pretty much tells you what to do. Every minute to minute you are doing one set of an exercise with a prescribed number of repetitions; When you've finished these repetitions, rest for the rest of the minute. In the next minute, do your next repetitions.

For example, if the EMOM calls for six reps and you need 20 seconds to complete those reps, rest for the remaining 40 seconds.

Some EMOMs require you to do the same exercise every minute. These are usually your shorter workouts - i.e. a four or five minute EMOM. Other EMOMs (like Pontious's) will guide you through several exercises. In this case, you're still only doing one exercise per minute and then moving on to the next exercise in the next minute.

The advantages of EMOM training

Pontious loves programming EMOMs for several reasons - time efficiency is one of them. He mentions the increased ability to work as a further advantage.

“Your ability to work is your ability to exercise and relax,” he says. “EMOM training forces you to start your next set earlier than you otherwise could. All of this forces you to get fitter and faster. Increased work capacity has a big impact on other aspects of your training so you can train harder for longer. "

The EMOM format is also ideal for specifying working and rest times and for spontaneous intensity adjustments.

"EMOMs do a lot of the thinking and decision-making for a training session," says Pontious. “The clock decides when you work and when you rest. Every minute you can also see whether you have completed the prescribed work faster or slower. If it takes you 35 seconds in the first minute and 50 seconds in the second, you can clearly see that you came out of the gate hot and lost the pace. You can then make the necessary adjustments to find a travel pace instead of following your red line for the entire workout. "

The training overview "The devil is in the details"

Pontious ’" Devil’s in the Details "routine is a 20-minute EMOM in which each of the five exercises is performed for four sets each.

Together, these five movements will work the majority of your major muscle groups. The Double Jack Burpees and Devil's Press are full-body movements that also hit the chest and shoulders; the Russian dumbbell swing is a great exercise for the back chain (leg muscles, glutes, lower back); the alternating reverse lunge is a classic leg movement; and the V situp burns the core. And of course, all five EMOM-style movements provide great, high-intensity cardio stimulus.

"This is a nasty little piece of my HomeBodies programming that will really get the heart rate going," says Pontious of the routine. "The nice thing about this training is the unifying effect that the burpees and the devil's press will have in the last few minutes."

Devil's in the Details 20-minute EMOM workout


Before starting this EMOM routine, do a thorough warm up consisting of light cardio and dynamic full body stretching.

You will need a pair of dumbbells to complete the workout as described. Pontious recommends 30-40 pound dumbbells for men and 15-30 pound dumbbells for women, but if in doubt, you can adjust accordingly.

At the beginning of each minute, do the exercises and repetitions listed below, one at a time. For example, the first exercise (Double Jack Burpees) is done at the beginning of minutes 1, 6, 11 and 16; the second exercise (Russian double dumbbell swing) is performed in minutes 2, 7, 12 and 17; and so forth.

  1. Double jack burpees x 6 (+1 repetition after each completed round *)
  2. Russian swing double dumbbell x 16
  3. Double dumbbell, alternating reverse lunge x 16
  4. V situp x 16
  5. Dumbbell Devil & # 39; s Press x 6 (+1 repetition after each completed round *)

* 6 repetitions on the first run, then 7, 8 and 9 repetitions on the following rounds.

Exercise descriptions

  • Double Jack Burpee: This is very similar to a standard burpee. Only one difference: instead of doing a vertical jump at the top of each rep, you do two jumping jacks.
  • Double dumbbell Russian swing: Swings are usually done with kettlebells. Here the exercise is done with a pair of dumbbells. Place your feet on the floor far enough for the dumbbells to travel between your legs on each rep, and keep your grip neutral (palms and forearms showing continuously). In Russian swings the weights are pulled up to shoulder height (while in American swings the weights go overhead).
  • Double dumbbell alternating reverse lunge: Stand with your feet together and hold dumbbells by your sides like suitcases. Step back one foot and drop your knee to the floor in a lunge, then push that leg off to return to the starting position. Repeat on the opposite leg, switching sides on every other repetition. Do 8 reps on each side for a total of 16 reps.
  • V situp: Lie face up on the floor with your arms outstretched and legs straight. Contract your core muscles to bring your hands and feet together above your hips while keeping both your arms and legs straight.
  • Dumbbell devil press: Stand on a pair of dumbbells with your feet fairly wide apart (about shoulder width). Lower the dumbbells to the floor between your feet, kick your feet back like a burpee, and do a push-up while your hands are still holding the dumbbell handles (hexagonal dumbbells are recommended to minimize rolling). After the push-up, pull your feet back under you and immediately go into a double dumbbell snatch that ends with the dumbbells overhead and arms outstretched. This is a repetition.

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