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Transform your workout with the EMOM dumbbell routine, which allows you to build up strength with just the right intensity for a safe, effective burn
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Have you ever heard about EMOM exercises? The acronym stands for “Every Minute On the Minute” and, as the name hints at, this method allows you to sneak in a full-body workout in a short amount of time. It is essentially a turbocharged workout hack for those who are short on time but still want to stay active and fit. And here’s the beauty of it: EMOM exercises are customizable to meet your personal fitness goals and needs.
Essentially, EMOM excels at in squeezing a set number of reps in under 60 seconds. But ultimately, you decide how the workout progresses: You pick your moves, decide the reps and get a breather till the next minute. As a result, the faster you finish the reps, the more time you have to rest before moving on to the next move.
EMOM can easily become your secret weapon for strength, endurance, discipline and even trimming rest time. So, it’s perfect for everyone from newbies to gym buffs. As always, when dealing with a new exercise system, consulting with a fitness pro is a great idea to develop your EMOM plan.
Case in point: Nellie Barnett, a certified trainer, online coach and expert in glute training and nutrition, introduces a transformative approach to fitness through her innovative EMOM workout. This five-minute routine extends beyond traditional exercises like push-ups, squats and sit-ups, offering a dynamic mix that engages various muscle groups and motion ranges.
Essentially, this Five-Minute Dumbbell EMOM routine delivers a comprehensive full-body training package. It strikes the perfect balance by providing ample challenge while ensuring a rewarding exercise experience without overwhelming intensity.
<h2>GETTING STARTED WITH THE FIVE MINUTE DUMBBELL EMOM WORKOUT</h2>
To dive into the five-minute dumbbell EMOM workout, gather a pair of medium-weight dumbbells and set your timer (most smartphones would have a timer function, usually as part of the alarm app) for five minutes. Begin with a one-minute warm-up to get your muscles ready.
Here’s the drill: Each move includes a certain number of reps and you’ve got one minute per exercise. Hit those reps, take a breather until the next minute kicks in, then switch to the next exercise. Keep this going until the clock hits five. Make sure to maintain the proper form.
<h2>WORKOUT STEPS</h2>
(Tones the legs, arms and core) 
-Plant your feet firmly on the ground, shoulder-width apart, then pick up a pair of equal-weight dumbbells and lift them by your shoulders.
-Straighten your left leg and then bend your right leg until it appears to squat to the right.
-Return to the center and mirror the move on the other side.
(Works the hamstrings and glutes)
-Hold both dumbbells in the center with your palms facing each other. H Plant your feet shoulder-width apart and engage those abs and glutes.
-Then, using gluteal pressure, swing the dumbbells forward and backwards. Think kettlebell swings. Keep your arms extended and your back straight, —eyes ahead, no arching or bending. 6 rounds of Push Presses
(Engages the shoulders, legs, and abdominal muscles)
-Stand with your feet slightly wider than hip-width apart. Hold the dumbbells at shoulder height then tighten or contract your shoulder blades, abs and glutes.
-Bend your knees to gather some power and push the dumbbells straight up. Get those arms almost locked out overhead and feel the abs tighten up. 4 rounds of Reciprocal Rows
(Blasts the back and core) 
-Stand firm, feet hip-width apart and clutch the dumbbells in a neutral grip (one on each side of your body). Slightly bend your knees, but keep your spine straight. • Tighten your shoulder blades, abs and core muscles to reinforce proper overall posture.
-Raise the dumbbell in your right hand, pull it toward your chest then gently lower it. Switch sides. Keep alternating as you go through the reps.
Adjusting this workout to match your fitness level is important. You can use heavier dumbbells or do more reps if you want to challenge yourself or, conversely, tone it down. Never sacrifice form or risk injury for the sake of challenging yourself. Instead, go for that sweet spot where you push yourself without pushing too hard.
Photography Wong Sim 
Styling Peter Zewet 
Grooming Irene Tedj 
Styling Assistants Edwin Habibun, Jay Robert Davies 
Model Mitchell Wick/Chadwick

Mitchell Wick by Wong Sim for DAMAN Feb/Mar 2024 001.jpg

Crunch time: the EMOM dumbbell routine