A 18-minute EMOM cycling through 3 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is a dumbbell.
The Workout
Minute 1: 30-sec Hollow Hold
Minute 2: 8 Single-Arm DB Overhead Lunges
Minute 3: 20 Russian Twists
Tips
Complete all reps before the minute ends - that gap is your rest.
If you have less than 10 seconds per minute, reduce reps by 2–3 and rebuild from there.
Pick a weight you can move unbroken for all rounds. Dropping the dumbbells early means the load is too heavy.
Keep the dumbbells close to your body on presses and carries - it reduces shoulder strain over longer sets.
Rest the dumbbells on your thighs between sets rather than bending all the way down to the floor each time.