Fast and Furious EMOM Arm Workout
Meg and I love EMOM workouts - which means Every Minute On the Minute. We find that we work super hard in a short amount of time and end up actually end up keeping our heart rate up much higher than we would for a standard strength workout.
This particular workout pairs some cardio elements with the arm exercises, so the result is almost a HIIT type workout, without the treadmill! Sound brilliant to me!
directions:
Set the timer for 4 minutes
At the beginning of every minute do both sets of exercises (for the cardio set run through the entire circuit of three exercises at the start of each minute).
You are your own trainer with this - you control how fast you go.
Depending upon how long you break between sets, you can be done this workout in 35-40 minutes.
READ THIS! You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.
equipment:
Dumbbells or bands
Bench
workout:
WARM UP CARDIO STARTER SET - 4 MINUTES
20 Squat Jack Arms Overhaead - Modified 10 Squat Jacks
20 High Knees - 10 High Knee Skips
10 Knee Ups each leg
SET ONE - 4 MINUTES
10 Chest Press - 5 Squat and Press (light weight for squat and press, faster tempo)
SET TWO - 4 MINUTES
10 Bicep Curls - 10 Lateral Hops
SET THREE - 4 MINUTES
10 Dips - 20 Bench Hops or 10 High Knee Skip
SET FOUR - 4 MINUTES
10 Alternating One Arm Rows - 5 Side Shuffle Toe Touch
SET FIVE - 4 MINUTES
10 Front Raises - 5 Burpees or 10 Jumping Jacks
SET SIX - 4 MINUTES
10 Chest Flies - 10 Tricep Extentions
SET SEVEN - 4 MINUTES
10 Reverse Flies - 20-30 Skiers
SET EIGHT - 4 MINUTES
10 Hammer Curls - 10 Shoulder Presses
