This EMOM (Every Minute on the Minute) workout consists of five exercises designed to target multiple muscle groups and improve overall strength and conditioning. Each exercise is performed for a specific number of reps, with the goal of completing all reps within one minute.
This EMOM workout is a challenging and intense workout that can be adjusted to match the individual's fitness level. It is important to properly warm up and use proper form to avoid injury.
All you will need for this workout is a set of Dumbbells that suit you individually, make sure the weight is heavy enough to really challenge you, but not so heavy that you compromise on the correct form.
1. Dumbbell Deadlifts (15 reps)
2. Devil’s Press (6 reps)
3. Dumbbell Snatch (12 reps total)
4. Dumbbell Lunges (14 reps total)
5. Dumbbell Thruster (12 reps)

Repeat this circuit 4 times for a total 20 minutes. Each minute, perform the specified number of reps for each exercise.
This EMOM workout targets many muscle groups in the body;
Dumbbell Deadlifts: This exercise works the muscles in the legs, glutes, and lower back. It is an excellent exercise for building strength and power in the posterior chain.
Devil’s Press with Dumbbells: The Devil's Press is a compound exercise that targets the shoulders, triceps, core, and glutes. It involves an overhead press and a squat, making it a full-body movement that requires strength, power, and coordination.
Dumbbell Snatch: This is a complex and dynamic exercise that works the muscles in the legs, back, shoulders, and arms. It is an excellent full-body exercise that improves strength, power, and coordination.
Dumbbell Lunges: This exercise targets the muscles in the legs, particularly the quadriceps, hamstrings, and glutes. It also helps improve balance and stability.
Dumbbell Thruster: This exercise works the legs, glutes, shoulders, and core. It is a functional exercise that improves strength and endurance.
It is important to remember to warm up before starting this workout and to use proper form to avoid injury. It may also be helpful to work with a trainer or physical therapist to determine the appropriate weight for each exercise.
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