This 15-minute POWER EMOM workout is a high-energy, strength-focused session designed to build power, muscle, and full-body strength in a short amount of time. Each minute brings a new set of compound movements that challenge your legs, glutes, upper body, and core while keeping intensity high and rest built in. We’ll repeat the 3-minute sequence for three rounds, using strength and explosive patterns to boost power and efficiency. Expect to feel strong, worked, and energized.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Before You Begin

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Description

Following a warmup, this workout is made up of a 3-minute assignment done for 3 rounds. There’s a break in between rounds. The purpose of the workout is to complete the strength and power moves as quickly (and safely with good form) as possible to earn rest before the next round set. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.

Workout Video

Workout Breakdown

There are 3 minutes in each set. You’ll complete each minute’s exercises and rest until the start of the next minute. There is a minute rest between 3-minute sets.