30-Minute Muscle

BIG results in a SMALL amount of time

Working out doesn’t have to mean giving up the day job. Grab this EMOM workout by the horns and smash your total body goals in just 30 minutes!

The EMOM Principle

EMOM (every minute on the minute) is a format that dictates performing X number of reps at the top of each minute, then resting for the remainder of the minute. Repeat for Y minutes, noting the “work” portion versus the “rest” portion.

For example

Work: 1-3 reps (may take 5-10 seconds)
Rest: 50-55 seconds
Result: A strength and power-focused workout

Work: 8-10 reps (may take 20-30 seconds)
Rest: 30-40 seconds
Result: You’re in prime muscle-building territory

It’s no secret that building lean muscle burns fat and gives you a leaner, more toned appearance. Whether you plan to step on stage, or simply want to get your bikini body in check, follow these 12 exercises for a total body blast that induces hypertrophy in just half your lunch hour!

Total Body EMOM

Directions: Warm up for 3 minutes, then perform 3 rounds of the following 9 exercises. Use a moderate weight that brings you close to failure by 20 seconds without losing technique. AMPRAP= “as many reps as possible.”

EXERCISE REPS/TIME
DECLINE PUSH UPS
OVERHEAD BARBELL PRESS
DUMBBELL SUMO SQUAT
LYING LEG RAISES
JUMP/PLYO SQUATS
STIFF LEGGED DEADLIFTS
BENT OVER BARBELL ROW
SIDE LATERAL RAISES
DUMBBELL HAMMER CURLS
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC
AMRAP/20 SEC

Too easy? Perform 4 rounds instead of 3!

Decline Push Ups
With your feet on a bench, place your hands on the floor about shoulder width apart (the closer you bring them in, the more you’ll put the emphasis on your triceps).

Keeping your shoulders over your hands, bend your elbows and lower your chest towards the floor, then push up back to the start position. Keep your core tight throughout and don’t allow your back to arch.

Overhead Barbell Press
Using either an unweighted bar, or a bar loaded with a suitable weight, stand with your feet slightly wider than shoulder width apart. Grip the bar so it’s comfortable and ensure your core is tight and your chest is open.

Exhale and push the bar straight up above your head until the arms are straight. Lower down to return to the start.

Dumbbell Sumo Squat
Taking a wide stance, turn your toes out and grip a dumbbell in two hands so that it hangs down towards the floor.

Open out your chest and ensure your shoulders are back and relaxed. Bend your knees until you’re in a deep squat position. Push right into the glutes until you can feel them working at the bottom of this position.

Return to the start, squeezing your glutes at the top of the movement.

Lying Leg Raises
Lay down on a matt or comfortable surface and engage your core muscles. Take your arms down by your sides, or under the lower back for support if preferred.

Keeping your legs straight, raise them up towards the ceiling until they are at a right angle with the floor, then control them back down, not allowing them to make contact with the matt.

Jumping/Plyometric Squats
Raise your arms out in front of you at shoulder height and squat down, keeping your shoulders back and core engaged.

Drive up through the balls of the feet, jumping as high as you can and straightening your legs out at the top of the movement. Use your arms to propel you up. Land back into the start position and repeat in a bouncing motion without pausing.

Stiff Legged Deadlifts
Load up a bar with a suitable weight and take a narrow stance.

Keeping your back straight and using your hips as a lever, lower the bar down towards the floor. You should feel the hamstrings and glutes working throughout the movement.

Return to the start position, driving the hips forward as you stand straight.

Bent Over Barbell Row
Take an overhand grip on a bar and with a shoulder width stance, bend your knees and lever your body forward into a bent over position with a straight back.

Drop the bar down until your arms are straight, then keeping your elbows in, pull them back in a rowing motion bringing the bar up towards your chest. Return to the start and repeat. Use a weighted bar if desired.

Side Lateral Raises
Using two suitable weighted dumbbells, stand with your arms down by your sides and your knuckles facing outwards. With a very slight softness to the elbows, raise the dumbbells up to shoulder height, then control them back down.

Ensure you keep your chest open, shoulders back and core tight throughout the movement.

Dumbbell Hammer Curls
Using two suitably weighted dumbbells, stand so that the flat side of the weights is facing forwards. Curl them up towards in a hammer-like motion. Keep the elbows still, moving only the forearms to lift.

Slowly control back to the start. Keep your core tight throughout.

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