Pete McCall by Pete McCall
on

Just when I think I have a good grasp on how to design an effective exercise program, someone comes out with a new approach to organizing a workout. Recently, I worked out with a buddy who introduced me to the EMOM—Every Minute on the Minute—method of structuring a workout. Once I got done sweating and caught my breath, I was immediately hooked on this simple, yet extremely effective approach to working out.

An EMOM workout requires you to set a timer for 60 seconds and perform a specific number of reps for each of two exercises back-to-back and then rest until the next minute starts. In the first EMOM below, for example, do 10 repetitions of two-handed kettlebell swings followed immediately by 10 push-ups; then rest for the remainder of the minute. For those days when time is a factor, following the EMOM protocol can help you get the most out of a brief exercise session.

This installment of the One Weight Workout series focuses on EMOMs using a combination of kettlebell and body-weight exercises. Set a timer for six minutes and every 60 seconds do the assigned number of reps for each exercise; then rest for the remainder of the minute. Do this workout three times a week and add a minute every two weeks until you get to 10 minutes per each pair of exercises. If you’re looking for a great way to help a client get off a plateau, adding an EMOM day to his or her program could be that additional shot in the arm to move past a sticking point.

EMOM 1

Reps

Length*

Rest Interval

Two-hand Kettlebell Swing

 

Push-up

10

 

10

6 minutes progressing to 10 minutes

2-3 minutes after the 6-minute EMOM

EMOM 2

Clean and Press

 

Glute Activation Lunge

6+

 

8+

6 minutes progressing to 10 minutes

2-3 minutes after the 6-minute EMOM

EMOM 3

Half Turkish Get-up

 

Squat Jumps

5+

 

6

6 minutes progressing to 10 minutes

2-3 minutes after the 6-minute EMOM

EMOM 4

Pullover Crunch

 

Glute Bridge

8

 

10

6 minutes progressing to 10 minutes

2-3 minutes after the 6-minute EMOM

*  Add one minute every two weeks until you get to 10 minutes.

+ Do all reps on one side at a time.

If time is a factor, select only one or two EMOMs and have fun!

EMOM 1

EMOM 2

EMOM 3

EMOM 4

 

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