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gf11 Full Body | Dumbbell Strength EMOM Workout
Welcome to my full body strength workout with dumbbells. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.
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
After a 1-minute warmup, this workout is a 10 minute EMOM with 4 unique moves. EMOM stands for Every Minute on the Minute. You will perform the # reps specified as quickly and safely as possible and then rest for the remainder of the minute. At the top of each minute, a new exercise starts. You will need a set of medium/heavy dumbbells. I used 20 pounds.
Full 11-minute Workout Video:
Workout Breakdown:
Perform the assigned number of reps for each exercise in the specified minute. Rest for the remainder of the minute.
Minutes 1 & 5:
Dead Lift with Upright Row (12 reps)
Stand with feet shoulder width apart and legs straight, but not locked out. With palms facing the body and arms straight, hinge from the hip and lower the weights as you bend. Stand and bring the elbows high while keeping the wrists straight. Return to the starting position.
Modification: Eliminate weight and/or reduce range of motion
Progression: Use heavier weight
Be careful: Keep back straight
Minutes 2-3, 6-7, 9-10:
Kettlebell Swings (8 reps) +
Rear Lunge with Overhead Press (8 reps)
Left Lunge with Right Press on rounds 2, 6, 9.
Right lunge with Left press on rounds 3, 7, 10.
Stand with legs straight holding one weight. Hinge from the hip as you swing the weight between the legs with straight arms. Swing the weight back up to shoulder level and exchange hands. Repeat on opposite side. Lying supine with straight arms and legs, raise the arms and legs to the ceiling and lower back down to the floor.
Modification: Bend the knees slightly, drop the weight or reduce the range of motion
Progression: Use a kettle bell or heavier weight
Be careful: Keep back straight
Rack the weight on one shoulder. Step back with the opposite leg and lower into a reverse lunge. As you stand, lift the weight overhead. Return to the starting position.
Modification: Eliminate the overhead press and keep weight down to side
Progression: Use heavier weight or two weights (one in each hand)
Be careful: Keep knee behind toes on the lunge back
