🏋️ Dumbbell EMOM Workouts
Build strength and muscle with these dumbbell-focused EMOM (Every Minute On the Minute) workouts. All you need is a pair of dumbbells to get started.
16 workouts found
Conditioning EMOM (20 min)
- Minute 1: 10 Burpees
- Minute 2: 12 Dumbbell Deadlifts
- Minute 3: 10 Push-ups
- Minute 4: 20 Mountain Climbers (each leg)
- Minute 5: Rest
Dumbbell Athletic Flow (15 min)
- Minute 1: 6 Dumbbell Snatches (each arm)
- Minute 2: 8 Dumbbell Front Squats
- Minute 3: 10 Push-ups + 10 Sit-ups
Dumbbell Multi-Move Madness (20 min)
- Minute 1: 5 DB Deadlifts
- Minute 2: 5 DB Hang Cleans
- Minute 3: 5 DB Front Squats
- Minute 4: 5 DB Push Press
- Minute 5: Rest
- 👉 All unbroken if possible. Repeat x4 rounds
Athletic EMOM (20 min)
- Minute 1: 6 Dumbbell Snatches (each side)
- Minute 2: 8 Box Jumps
- Minute 3: 8 Pull-ups or DB Rows
- Minute 4: 10 Push-ups
- Minute 5: 20-second Plank + 10 Flutter Kicks
Dumbbell Full-Body Grind (20 min)
- Minute 1: 8 DB Power Cleans
- Minute 2: 6 DB Push Press
- Minute 3: 8 Goblet Squats
- Minute 4: 10 DB Rows
- Minute 5: 20-sec Plank
Functional 4-Pack (20 min)
- Minute 1: 10 Dumbbell Thrusters
- Minute 2: 10 Renegade Rows
- Minute 3: 12 KB Swings
- Minute 4: 15 Sit-ups
- Minute 5: Rest
Push-Pull-Press (15 min)
- Minute 1: 8 Pull-ups or Rows
- Minute 2: 10 Push-ups
- Minute 3: 8 Dumbbell Push Press
Push + Legs Combo (18 min)
- Minute 1: 8 Dumbbell Push Press
- Minute 2: 10 DB Front-Rack Squats
- Minute 3: 12 Push-ups
Legs on Fire (20 min)
- Odd Minutes: 10 Dumbbell Walking Lunges (each leg)
- Even Minutes: 15 Goblet Squats
Dumbbell Complex (15 min)
- Each minute: 3 DB Deadlifts, 3 DB Power Cleans, 3 DB Deadlifts
Full Body Finisher (12 min)
- Minute 1: 10 Burpees
- Minute 2: 12 Kettlebell Goblet Squats
- Minute 3: 10 Dumbbell Hang Power Cleans
Sprint + Strength (18 min)
- Minute 1: 15 Calorie Row or Assault Bike
- Minute 2: 8 Dumbbell Deadlifts
- Minute 3: 6 Dumbbell Thrusters
Dumbbell Grind (15 min)
- Minute 1: 10 DB Snatches (5 each arm)
- Minute 2: 8 DB Front-Rack Reverse Lunges (each leg)
- Minute 3: 12 DB Bent Over Rows
Upper Body Strength (16 min)
- Minute 1: 10 Strict Pull-ups
- Minute 2: 12 Dumbbell Shoulder Press
- Minute 3: 10 Diamond Push-ups
- Minute 4: Rest
Dumbbell Strength (16 min)
- Minute 1: 8 Dumbbell Deadlifts
- Minute 2: 8 Dumbbell Front Squats
- Minute 3: 8 Dumbbell Push Press
- Minute 4: Rest
Full-Body Burner (20 min)
- Odd Minutes: 10 Dumbbell Thrusters
- Even Minutes: 15 Kettlebell Swings