Short on time but still want to train every major muscle group? This full-body EMOM from Men’s Health Cover Guy 2024 finalist Ty Oliver packs strength work and a serious conditioning hit into just 25 minutes.
You’ll move through five exercises targeting your shoulders, chest, back, legs and core, completing a set number of reps at the start of each minute. Whatever time remains is yours to recover before the next movement begins. The aim isn’t to lift as heavy as possible or race through sloppy reps. Choose weights that challenge you while still allowing you to maintain clean form from the first round to the fifth. “The goal is quality reps, not chasing the clock,” says Oliver.
Meet the expert: Ty Oliver, online personal trainer, lifestyle content creator and Men’s Health Cover Guy 2024 finalist.
Equipment needed: A pair of dumbbells and a kettlebell, all from Trojan.
Time: 25 minutes
Format: Five-move EMOM for five rounds
What Is an EMOM?
EMOM stands for “every minute on the minute”. Begin the prescribed exercise or combination at the start of each minute. Once you’ve completed the reps, rest for whatever time remains before moving on to the next station when the following minute begins.
READ MORE: The Best At-Home Trojan Workout to Train Smarter and Build Muscle
Work through all five stations to complete one round. Repeat for five rounds, or 25 minutes in total.
How To Do The Workout
- Minute 1: 10 Push Ups and 2 Dumbbell Push Presses
- Minute 2: 12 Goblet Squats
- Minute 3: 10 Dumbbell Bent-Over Rows
- Minute 4: 10 Dumbbell RDLs Into a High Pull
- Minute 5: 15 Kettlebell Swings
- Complete five rounds in total
Pick weights that allow you to complete every rep with control. Start each movement at the beginning of its minute and use the time left over to recover.
1A. Push Up
Reps: 10
Start in a high-plank position with your hands on the dumbbells beneath your shoulders. Brace your core and keep your body in a straight line from your head to your heels. Bend your elbows to lower your chest towards the floor, then push through your hands to return to the starting position. That’s one rep.
1B. Dumbbell Push Press
Reps: 2
Stand with your feet about shoulder-width apart and hold the dumbbells at your shoulders. Bend your knees slightly, then drive through your legs to press the weights overhead. Finish strongly at the top before lowering the dumbbells back to your shoulders under control. Complete these immediately after your Push Ups.
Form focus: Generate the drive through your legs, finish strongly overhead and control the weights on the way down.
2. Goblet Squat
Reps: 12
Stand with your feet about shoulder-width apart and hold the kettlebell tightly against your chest with both hands. Brace your core, sit down into a deep squat and keep your chest lifted. Drive through the floor to return to standing. That’s one rep.
Form focus: Keep the kettlebell close to your chest throughout the movement and squat only as deeply as you can while maintaining good form.
3. Dumbbell Bent-Over Row
Reps: 10
Stand with a dumbbell in each hand and a slight bend in your knees. Hinge at your hips and lower your torso while keeping your back flat. Let the weights hang beneath your shoulders, then drive your elbows backwards to pull the dumbbells towards your ribs. Lower the weights with control. That’s one rep.
Form focus: Keep your back flat and concentrate on driving your elbows backwards rather than pulling from your hands.
4. Dumbbell RDL Into a High Pull
Reps: 10
Stand tall with a dumbbell in each hand in front of your thighs. Soften your knees, push your hips backwards and lower the weights along your legs into a Romanian deadlift. Drive your hips forwards to stand tall, then bring the dumbbells upwards into a high pull, leading with your elbows. Lower the weights under control before beginning the next rep.
Form focus: Control the entire movement and keep your core tight as you move from the hip hinge into the high pull.
5. Kettlebell Swing
Reps: 15
Stand with your feet slightly wider than hip-width apart and hold the kettlebell with both hands. Hinge at your hips and allow the weight to travel back between your legs. Snap your hips forwards to propel the kettlebell in front of you, allowing it to float before guiding it back into the next rep.
Form focus: This is a hip hinge, not a squat. Snap your hips forwards and let the kettlebell float rather than trying to lift it with your arms.
Make Every Round Count
The first round is only the beginning. As fatigue builds, your remaining recovery time may start to shrink. Resist the urge to rush through your reps. Keep your technique clean, control the weights and make every movement count. Five stations. Five rounds. Twenty-five minutes. Grab your weights and get ready to build that Cover Guy body.
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Shop The Gear
Trojan is exclusively available at Makro and Game stores nationwide, or online through their websites.
Follow Trojan on social media: @TrojanHealthZA on Instagram and Trojan Health and Fitness ZA on Facebook.
