Welcome to my 45-minute live stream full body strength workout. We work all our major muscle groups in 3:1 intervals and EMOM (every minute on the minute) patterns. 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 5 sets of 6-minutes each. Each set has 3 exercises. The first three minutes is 45 seconds of work and 15 seconds of rest of each exercise. Minutes 4-6 is an EMOM incorporating 6 reps of each of the 3 exercises in that set. The purpose of the workout is to increase your functional strength and endurance and challenge yourself to complete the EMOM challenge in the minute allowed. I used 4 lb (1.8 kg) and 8 lb (3.6 kg) weights.

Workout Video:

Workout Breakdown:

There are 5 sets in this workout. Each set includes 3 exercises and each of the exercise is performed for 45 seconds with 15 seconds rest (that’s minutes 1-3). In minutes 4-6 all three exercises are utilized, 6 reps of each every minute. There is a 1:15 minute rest between sets.