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Day 5

20 Minute Full Body EMOM

20 min · EMOM

Use a lighter dumbbell or kettlebell as needed. Scale lateral squats by reducing depth or range. Scale alternating single-dumbbell push-ups to an elevated surface or knees. Frog pumps can be bodyweight. Overhead triceps extensions can use a lighter load. Good mornings can be bodyweight or shortened in range.

How it runsEvery minute on the minute for 20 minutes. Minute 1: lateral squats in the goblet position. Minute 2: alternating single-dumbbell push-ups. Minute 3: weighted frog pumps. Minute 4: overhead triceps extensions. Minute 5: good mornings. Repeat for 4 total rounds.

Each minute

  1. Min 1
    Lateral squats in the goblet position
  2. Min 2
    Alternating single-dumbbell push-ups
  3. Min 3
    Frog pumps
  4. Min 4
    Overhead triceps extensions
  5. Min 5
    Good mornings
What EMOM means

EMOM means Every Minute On the Minute. At the top of each minute you start that minute's movement. Where the minute names a rep count, get those reps in and rest whatever time is left; where it does not, the work fills the minute — as many quality reps as you can hold form for.

Scaling options

Keep the chest tall during lateral squats and drive through the full foot. Stay braced through the push-ups and keep hips from rotating excessively as you move the weight. Squeeze the glutes at the top of frog pumps. Keep ribs stacked during triceps extensions. Hinge at the hips with a neutral spine on good mornings.

The idea

Challenge Day 5 workout; single DB/KB full-body option with legs and triceps focus.

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