EMOM Conditioning
Three 20-minute EMOM sessions a week: a set of work at the start of every minute, rest for what's left of it. Kettlebell, dumbbell, pull-up and bodyweight movements; add reps per minute as it gets easier.
Frequency: 3x / week · Duration: 4 weeks · Workout: ~25 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 6 exercises across the week, 12 sets in total at 20 reps throughout, resting about 30s between them.
Goals: Fat Loss, General Fitness
Equipment: Dumbbells, kettlebell, Minimal
Weekly Schedule
EMOM Push — Conditioning
- EMOM 20: 10 Push-ups + 10 Squats: 1 × 20
- Plank: 3 × 45s, rest 30s
EMOM Pull — Conditioning
2 exercises (Pro).
EMOM Full — Conditioning
2 exercises (Pro).
Progression Guidance
Increase reps per minute as conditioning improves.