This Full Body Dumbbell EMOM (Every Minute on the Minute) workout is a great way to build strength and endurance while keeping your workout structured. If you’re new to strength training, don’t worry! Below, I’ll walk you through how to perform each move safely and effectively.
How the Workout Works:
- At the start of each minute, perform the assigned exercise and reps.
- Once you finish, rest for the remainder of the minute.
- Move on to the next exercise at the top of the next minute.
- Repeat all exercises for 4 rounds (total workout time: 20 minutes).
Exercise Breakdown for Beginners
1️⃣ Goblet Squat (Minute 1: 12-15 reps)
Muscles Worked: Quads, glutes, core
✅ How to Do It:
- Hold a dumbbell vertically at chest level with both hands.
- Stand with your feet slightly wider than shoulder-width apart.
- Engage your core and lower your hips as if sitting in a chair.
- Keep your chest up and knees tracking over your toes.
- Lower until your thighs are at least parallel to the ground, then push back up.
❌ Common Mistakes:
- Rounding the back – Keep your chest up and core tight.
- Knees caving in – Press them outward slightly as you squat.
2️⃣ Dumbbell Push Press (Minute 2: 10-12 reps)
Muscles Worked: Shoulders, triceps, core
✅ How to Do It:
- Hold a dumbbell in each hand at shoulder height with palms facing forward.
- Slightly bend your knees and use your legs to help drive the weights overhead.
- Fully extend your arms, then slowly lower the dumbbells back to your shoulders.
❌ Common Mistakes:
- Locking out knees too hard – Keep a slight bend for stability.
- Pressing too far forward – Dumbbells should go up, not outward.
3️⃣ Romanian Deadlift (Minute 3: 12-15 reps)
Muscles Worked: Hamstrings, glutes, lower back
✅ How to Do It:
- Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Keep a slight bend in your knees and hinge at the hips, lowering the dumbbells down your legs.
- Stop when you feel a stretch in your hamstrings (around mid-shin level).
- Engage your glutes to return to standing.
❌ Common Mistakes:
- Rounding the back – Keep your spine neutral and core tight.
- Bending knees too much – This is a hip-hinge movement, not a squat.
4️⃣ Renegade Row (Minute 4: 8-10 reps per side)
Muscles Worked: Back, biceps, core
✅ How to Do It:
- Start in a plank position with hands gripping dumbbells on the floor.
- Keep your feet slightly wider than shoulder-width for balance.
- Row one dumbbell up to your ribs, keeping your core tight and hips level.
- Lower it back down and repeat on the other side.
❌ Common Mistakes:
- Letting hips twist – Keep them stable to engage your core.
- Rushing – Move with control to prevent momentum from doing the work.
5️⃣ Russian Twist (Minute 5: 20 reps total, 10 per side)
Muscles Worked: Core, obliques
✅ How to Do It:
- Sit on the floor, holding a dumbbell with both hands at chest level.
- Lean back slightly and lift your feet off the ground (or keep them down for stability).
- Rotate your torso to the right, bringing the dumbbell beside your hip.
- Twist to the left, repeating the motion in a controlled manner.
❌ Common Mistakes:
- Using just your arms – Twist from your core, not your shoulders.
- Rushing – Move deliberately to engage your muscles.
Tips for Beginners
Start light – Choose dumbbells that allow proper form without straining.
Focus on form – Quality over speed or weight!
Modify if needed – Reduce reps or use body weight if the movement is too challenging.
Stay consistent – This workout is designed to improve endurance and strength over time!
Ready to give the Full Body Dumbbell EMOM a shot? Start with one round, then build up to four!
