EMOM

🏋️ 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.

17 workouts found

Long Full-Body Grinder (25 min)

  • Minute 1: 10 Kettlebell Swings
  • Minute 2: 10 Goblet Squats
  • Minute 3: 10 Push-ups
  • Minute 4: 10 Dumbbell Rows
  • Minute 5: 15 Sit-ups
Start workout
0

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
Start workout
0

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
Start workout
0

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
Start workout
0

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
Start workout
0

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
Start workout
0

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
Start workout
0

Push-Pull-Press (15 min)

  • Minute 1: 8 Pull-ups or Rows
  • Minute 2: 10 Push-ups
  • Minute 3: 8 Dumbbell Push Press
Start workout
0

Push + Legs Combo (18 min)

  • Minute 1: 8 Dumbbell Push Press
  • Minute 2: 10 DB Front-Rack Squats
  • Minute 3: 12 Push-ups
Start workout
0

Legs on Fire (20 min)

  • Odd Minutes: 10 Dumbbell Walking Lunges (each leg)
  • Even Minutes: 15 Goblet Squats
Start workout
0

Dumbbell Complex (15 min)

  • Each minute: 3 DB Deadlifts, 3 DB Power Cleans, 3 DB Deadlifts
Start workout
0

Full Body Finisher (12 min)

  • Minute 1: 10 Burpees
  • Minute 2: 12 Kettlebell Goblet Squats
  • Minute 3: 10 Dumbbell Hang Power Cleans
Start workout
0

Sprint + Strength (18 min)

  • Minute 1: 15 Calorie Row or Assault Bike
  • Minute 2: 8 Dumbbell Deadlifts
  • Minute 3: 6 Dumbbell Thrusters
Start workout
0

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
Start workout
0

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
Start workout
0

Dumbbell Strength (16 min)

  • Minute 1: 8 Dumbbell Deadlifts
  • Minute 2: 8 Dumbbell Front Squats
  • Minute 3: 8 Dumbbell Push Press
  • Minute 4: Rest
Start workout
0

Full-Body Burner (20 min)

  • Odd Minutes: 10 Dumbbell Thrusters
  • Even Minutes: 15 Kettlebell Swings
Start workout
0
← Back to all workouts