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45-Minute Fusion Workout – Arms & EMOM

Welcome to my 45-minute live stream arms and EMOM (every minute on the minute) workout. We alternate between sets of arms with light weights high reps and EMOM challenges with specific rep count targets. 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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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 4 sets. Sets 1 & 3 are arms work, while sets 2 & 4 are EMOM. The sets vary in length from 6-12 minutes. The purpose of the workout is to increase your muscular endurance by using light weights and continuous reps for arm work and take fun breaks with EMOM challenges in between arm sets. I used 4 lb (1.8 kg) & 8 lb (3.6 kg) weights.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout, each differing in length. There is a 1 minute rest between each set.
Set 1 (Arms) – 30s per move, 6 min total
Set 2 (EMOM) – 3 rounds, 6 min total
Set 3 (Arms) – 35s per move + 10s rest, 9 min total
Set 4 (EMOM) – 3 rounds, 12 min total

Exercises

Set 1 – Arms

  1. Hammer Curl
  2. Lateral Raise
  3. Reverse Fly
  4. Pec Deck
  5. Serving Bicep
  6. Overhead Tricep Press

Set 2 – EMOM

  1. (8) Reverse Lunge with Raised Arms + (8) Suitcase Swing
  2. (8) Double Arm Snatch + (8) Standing Jackknife

Set 3 – Arms

  1. Around the World
  2. Piston Row
  3. I-Y-T
  4. Tricep Kickback
  5. Wide Overhead Press
  6. Upright Row

Set 4 – EMOM

  1. (8 sets) Plank Tap Out + (8 sets) Bicycle
  2. (8) Rainbow + (8) Roll Up
  3. (8) Front Lunge with Twist + (8) Center Wood Chopper
  4. (8) Windmill L + (8) Windmill R

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