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gf11 Full Body | Dumbbell Strength EMOM Workout
Welcome to my full body strength workout with dumbbells designed in a fun EMOM (every minute on the minute) style. 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 dive right into the 11-minute 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
Following a 1-minute warmup, this workout is is made up of 9 minutes of EMOM (every minute on the minute) and a 1 minute AMRAP (as many reps as possible) finisher. The purpose of the workout is to strength train your entire body while challenging your cardiovascular endurance. I used 20 pound weights.
Full 11-minute Workout Video:
Workout Breakdown:
Start a new exercise at the top of each minute 1-9. Finish the number of assigned reps and rest the remainder of the minute. During the final minute work for the entire minute completing as many reps as possible.
Side Lunge with Hanging Snatch (Min 1, 4, 7)
Minute 1: 5 Reps Left + 5 Reps Right
Minute 4: Same as Minute 1; Option to increase to 6 reps per side
Minute 7: Same as Minute 1; Option to increase to 7 reps per side
Cleans + Squat (Min 2, 5, 8)
Minute 2: 10 Cleans + 10 Squats
Minute 5: Same as Minute 2; Option to increase to 11 reps of each move
Minute 8: Same as Minute 2; Option to increase to 12 reps of each move
Lighthouse + Kettlebell Swing
Minute 3: 5 sets Lighthouse + 5 Kettlebell Swing Left + 5 Kettlebell Swing Right
Minute 6: Same as Minute 3; Option to increase to 6 reps of each move
Minute 9: Same as Minute 3; Option to increase to 11 reps of each move
1 minute Finisher
AMRAP – As Many Reps As Possible
Burpee – Pushup – Pushback – Plank Jack – Stand
