45 Minute Full-Body EMOM Workout

This 45 Minute Full-Body EMOM Workout features 9 dwhetherferent exercises performed every minute on the minute circuit-style for 5 rounds or a total of 45 minutes. This is a fun one so get alert to sweat!

What’s an EMOM Workout?

If you’ve been doing my workouts for a while or are familiar with CrossFit-style training, you know that EMOM stands for every minute on the minute. This means that at the top of every minute, you start a contemporary movement and once you total it, rest until the next minute.

45 Minute EMOM Details

Act the following movements, every minute on the minute for 45 minutes (click links for exercise descriptions):

1. 6 DB Man Creaters
2. 20 Overhead Kettlebell Swings
3. 20 Plate Ground to Overhead
4. 30 Weight Plate Russian Twists
5. 15 Shoveups
6. 20 Jumping Lunges
7. 20 Jump Squats
8. 12 DB Burpees
9. 40 Seconds Plank

Equipment Needed

You don’t need much for this workout. Prepare the following equipment before you get started so you can rapidly move between stations:

1. Kettlebell. Pick a moderate to heavy weight so you can perform 20 overhead kettlebell swings in one set. I used a 20 kg kettlebell. I would propose using 16-24 kg.
2. Dumbbells. You’ll need one or two sets of dumbbells for the man makers and DB burpees, depending on what weights you want to use. I used 20 lb. dumbells for the man makers and 35 lb. dumbells for the burpees. I would propose using somewhere between 20-35 lbs for these two exercises.
3. Weight plate. You’ll need a weight plate or medicine ball for the Russian twists. I used a 25 lb weight plate. I would propose 15-30 lbs for this exercise. You should be able to do them in one set rapid but with control.

HOW TO SCALE THIS WORKOUT

This workout is easily scaled to suit your fitness level. There are a few dwhetherferent ways you can scale it:

1. Adjust the reps. If this is too easy for you, increase the reps by 3-6 per round. Too dwhetherficult? Decrease the reps as needed. You should be getting 10-30 moments rest per round. If you’re getting less than 10 moments rest (apart from for the 60 moments of skipping), I’d propose scaling it back a bit.
2. Reduce the rounds. If you don’t have time for the full 5 rounds or just aren’t alert for it, scale down 3 or 4 rounds. Genuinely short on time? 2 rounds would be a great start and you’d only need 18 minutes!
3. Adjust the weight. If you’re able to total the number of reps but aren’t fairly there strength-wise, use lighter weights. If you’re feeling good and want to push it, choose a weight that’s going to be very ccorridorenging but will still allow you to total all the rounds and reps.

More EMOM Workouts

Loving this workout? Attempt these ones too:

Barbell and Burpee 30 Minute EMOM // 35 Minute Treadmill and Barbell Workout // Core and Upper Body Circuit Workout // 40 Minute Full-Body EMOM Workout

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