30 Minute EMOM Full Body Workout | Challenge Yourself!
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- Опубліковано 9 лют 2025
- Challenge yourself with full body EMOM. Every Minute on the Minute, sculpt and strengthen your entire body with this power-packed, time-efficient fitness session
I used a set of 7.5kg/16.5Lbs &10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: Complete the target repetitions for your level inside of the minute. Rest out any remaining time inside the minute. Repeat for 2 rounds
______________________________________
1️⃣Goblet Squat (30,25,20) (10kg/22Lbs)
2️⃣SA Swing & Switch (30,25,20) (10kg/22Lbs)
3️⃣Snatch (20,16,12) (10kg/22Lbs)
4️⃣Sumo Deadlift (25,20,15) (10kg/22Lbs)
5️⃣Floor Chest Press (20,15,10) (7.5kg/16.5Lbs)
6️⃣Renegade Row (20,16,12) (7.5kg/16.5Lbs)
7️⃣Clean & Press (15,12, 9) (7.5kg/16.5Lbs)
8️⃣Reverse Lunge (20,16,12) (7.5kg/16.5Lbs)
9️⃣Push Press (20,16,12) (7.5kg/16.5Lbs)
🔟Alt Bicep Curl (30,26,20) (7.5kg/16.5Lbs)
⏸️Burpee (15,10,6)
2️⃣Bicycle Crunch (30,26,20)
*1 Minute rest then Repeat
Max Rep Finisher
1️⃣Squats (30 secs)
2️⃣Mt Climbers (30 secs)
3️⃣Commando Plank (30 secs)
*Workout Complete 🔥Burn 261 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo
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Looking to mix up your training this week? This one combines weight training into an EMOM (every minute on the minute) format for a fun and challenging workout :) Let me know if you enjoy ✌
💪 I loved this emom workout! Killer! That second round holy cow! I was so excited to get the burpees done I accidentally did them before the bicep curls so I did those two out of order. That was awesome! I’m on 🔥! Thank you so much!
loved it! Damn...you forget how it pushes you differently 😎 Thank you I love the 30min sess!
Daaaaamn!!! Completely wasted 😂 but feeling good 💪💪 big hug from Portugal
Loveeeeeeeee iiiiiitttttt!!! ❤ you are amazing!!
I’m so glad!! Thank you ☺️
Back to this one today! These enom workouts are awesome! 😅
Glad you like them!
This was a tough one, really enjoyed it!💪💪💪
So glad! Thanks for working out with me!
This is such a good and challenging workout!! Thank you so much Penny!
Cool workouts like this!!
Presses seemed easy. Burpees were impossible!! Love love love 💪
Awesome 🙏🙏
Absolutely loved this workout. Bring on more EMOM and amrap.💪
Intense emom coach ,i feel so thankful,thank you so much !!!!!!
I’m so glad you liked it 😅✌️
Thanks penny! This workout was tiring but great, thank you...
Glad you had a great workout 🏋️♀️
This one was so so good when I did it the other day! It made me challenge myself a little more than I had been lately!!
Wow 👏🏻💪🏻
💪😅💪
THAT WAS BRUTAL! Loved every minute of it 💪🏻💪🏻🙏🏼
Awesome!! Love hearing that 🥰
Great
I did it ❤
💪🏻💪🏻💪🏻💪🏻 flipping awesome!!! Yessss more of this!!! ❤ you so much!!!
This was terrific!!! I loved it. 🥰
Loved this! Definitely got me pushing myself.
Fantastic! Love that for you 😁
Best work out ever ,everything was so quick and burning calories
Wonderful! I’m so glad you enjoyed it!
that was a challenge, really awesome 💪💪. I followed level 1 most of the time but upped my weights and did a few level 2. Thanks Penny, this was awesome.💞
Great job!! Proud of you for getting it done!
Loved this workout! It really kicked my butt, I didn't think I was going to make it through but I did 😊
Proud of you for completing it! Great job ✌️
Thank you Penny! Love EMOM style
Thanks Jenna 😁
Thank you. It’s fun to see where our strengths are. You are amazing!!
Holy crap. that was INSANE. 💪💪💪💪💪
Hope you enjoyed it!
Challenging and so well thought out workout!
THANK YOU!! I appreciate that feedback so much 🙏🙏
I haven't picked up a weight in almost 2 months. This was perfect to restart with👍
This was a great workout, Penny! I like the EMOM format, since I was focused on the reps more than time, it seemed to go quickly, plus it gave me a good challenge to push myself to Level 1! Excellent start to my day. Thank you!!
Great Workout Penny! I do your workouts several times a week! You never disappoint! Thank You!
TOTAL BEAST MODE - love love love love love love love this xxxx ATG!
Appreciate you 🫶
I found this quite challenging
💪🏻💪🏻💪🏻🥵🥵🥵 holy moly, that was a real killer 🎉💪🏻🔥🔥 I was close to throwing up 🤣🤣🙈🙈 (I went all in 💪🏻💪🏻)
Great exercises and I was so finished already when the finisher came 🤣🤣🥵 but pulled through 💪🏻
A great challenge, Penny 💪🏻🔥🎉 You know how to keep us in shape 💪🏻
Thank you so much and enjoy your weekend ❤️
I’m trying!! Proud of you for getting it done!
Great way to start my Saturday 💪 Thanks Penny ❤!
You are so welcome!
Love coming back to this workout. Love EMOM
Must add another to the “To Do” list 🙌
Quick EMOM workouts are the best! Thanks, Penny! 🎉
I did Crossfit workouts exclusively for about 4 years and love a good EMOM! This one was tough but loved it!
Awesome! I was a cross fitter for 10 years before starting my channel.
Love this. I personally find it the most motivational workout series of the entire range. Always looking forward to the next one. Thank you.
Awesome! Thank you! More like this to come!
That workout was brilliant!!!! Love EMOM!!! They are so straightforward and so challenging!❤ love you, girl 👯♀️ 🏋🏻♀️
Oh my dayz. That was a real sweat fest. Wow. You really worked us hard Penny. Managed to do some of the exercises with 12kg and 8kg. Very proud of myself. Definitely pushed me out of my comfort zone.
That was nuts! 😊 Crikey what a way to kick off a Friday. Thanks for trying to kill us in the best way hahaha
Ha ha my pleasure 🤪
My favorite protocol...let's go!
Woohoo YEEESS 😅
EMOM differently does the job super sweaty but so much thank you Penny x 🥰
Well done Marie 💪😁💪
Thanks,my lovely Coach!🙏💖🥴💚💪🔥💯💯💯
You're so welcome! 😉
Long time follower, first time commenter! I'm 8 weeks postpartum and am bored of the easy postpartum workouts I've been doing. I was craving a good sweat today and this workout delivered! Absolutely love all of your workouts and am excited to get back into doing some of your higher impact ones in a few more weeks!
So happy you had a great workout!! Congratulations on bub!!
@@garagefitnessgirl Thank you! 🥰
Loved this - flew by and loved having a second chance at the moves!
I’m so glad you had a great workout 🏋️♀️
Really wasn’t in the mood this morning, then this popped up! Penny nails it again thank you… mega routine and now I feel ace 😊
Awesome!! That makes me so happy to hear ✌️
Wow 🤩 loved it sssoooooooo challenging!!!! 💪🏻 love the emom format! Thank you!!
You're so welcome! I’m so happy you liked it!
That sounds amazing I love that kind of workout 💖
It's so good! Hope you like it if you give it a try 🏋️♀️
I love the EMOM format.❤😅
YEEESS! Tough but fun!
Emom is a great addition to add challenge to these workouts. Thanks Penny 💪
Yes they are!
It’s been a while since iv done an EMOM workout penny and iv just completed it it in the gym and I loved it another challenging workout 💪🏻💪🏻
Yes!! I must add a new one to the channel soon!
Congrats!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!I like it!!!!🥰🥰🥰🥰💫💥💯
✌🏼💪🏽💪🏽✌🏼Loved This EMOM, want MORE!!! Thank You!
💪❤️👍 this was awesome and very tough! Loved it!
Thanks Darlene 🫶
💪🏼 loved this one! Thanks Penny!
Thank you ☺️
OMG I’m Done❤❤💪Thank’s Penny.
Proud of you for getting it done!
Now that my injury is finally healed, I have a cold! Been missing doing your workouts, Penny! 😢
Oh no! Rest up and you’ll be back at it before you know it ✌️
❤ this one Penny💪🏾💪🏾
Yay! Thanks Maggie ✌️
That one was crazy 🔥 Loved it!
Glad you liked it!!
Came back from work not really feeling like training. Then i saw you posted a new workout and it was all i needed. I’ve just completed the EMOM and feel awesome thanks to you 😊
AWESOME!! Proud of you for getting it done after work! Always takes that little bit of extra motivation 🙌
💪🥵 GREAT FULL BODY EMOM
THANK YOU ☺️
Great challenge and got all the major pumps in!!!💪🏻
Awesome 🙌
Loved this workout and music!
Awesome! Thank you!
💪💪💪 I struggle to move quickly with movements like squats or lunges hahah thanks Penny ! I'll do EMOM and AMRAP workouts if you share them with us ^^
Thank you Penny, ,huuu 😅😅😅that was challenging ,loved it awesomeness 🙏🤩🌻💪
You’re welcome 😊
Exceptional 💪💪💪💪👌💣💣 . Thank you Penny 👏👏🙏
Awww thank you ☺️
Well that sure was a challenge! What a fun way to mix up the training week
Wow I did it .thank you Penny for this amazing workout ❤❤
You're so welcome!
Really good workout! Done it a few times already! Would love to see more full body, crossfit-style EMOMs like this one! 💪💪💪
Noted 🫡 Thank you for following along 😁
What a great way to speed through a workout! Focusing on the reps helped me not pay attention to the time left and it was over super quick! Great addition ❤💪😍
Excellent! Love hearing that 🙏🙏
Thank you for allowing us to see which set to use next! I like the way you did this. I didn’t have to try and guess which set you were using in the next workout! Do more EMOMs…was by far my favorite! I challenged myself to get through level 2!🎉🎉🎉I made it!
Awesome!!! I’m so glad you liked it! Thank you for the feedback ✌️
Great workout, Penny. I love the EMOM format. Thankful this was 30 minutes...i wouldn't have lasted mush longer
YEEESS! Tough but fun right 😁
💪💪💪💪💪 Thank you Penny 💖
Yes. Loved it. Went mainly middle for diddle. 😅
Ha ha well done!!
💪🏼💪🏼💪🏼. So good!
THANK YOU ☺️
Loved it! Thanks or continuing to make these incredible workouts. U change lives. 🥰
Appreciate that so much Marsha 🙏🙏
🎉. Loved this . Totally sweating in such short time. ❤
YEEESS 💪😅💪
@@garagefitnessgirl 🥰💢
EMOMS are soooo fun! More please!
Will do 🫡
This was fun😵💫😂.... thanks Penny!
Glad you liked it!
Oh my gosh this was on another level! I wasn't looking forward to round 2! Thanks Penny!
Ha ha I hear you!!
Thanks 🙏❤
You're welcome 😊
Love the emom’s💪🏼
😅 great workout 🏋️♀️ love it love it! Definitely will like to have more EMOM ❤
Awesome workout.. thanks Penny 😊
Glad you liked it!!
Thank you so so much x not an easy day today so had to push myself but very glad I did it xxxx
Fab WO Penny. Really enjoyed this one... never done before.. great penny Team Strong💪
Awesome Sal! A fun format to add into your training plan every now and then 💪
Another awesome workout, Penny! I was able to Level 1 for the majority. Not bad for a 60 year old lady 😂
FANTASTIC!!! Great job getting it done!
Brutal ha estado increíble 👋👋👋👋👋👋👋
THANK YOU 🙏
That was really great - I did all the maximum reps 😅, thank you again
Ha Sido de los rutinas favoritas, el ritmo de lo ejercicios me gustó 😊
I’m so glad 😌
Yuppie 🤗EMOM workout made it💪🏻🔥🏋🏼♀️🔥I love it and I will be happy to see more on your Chanel Penny 😊What is the name of song in cool down?It is so wonderful ❤🙉🥰Have a nice and sunny weekend Penny ☀️🦋
Thank you !!!
You're welcome!
Super, úžasné, víc takových sérií ❤💪🫶🏋️
Glad you liked it 💪😅💪
Thank you so much❤Love your workourts 🎉❤ I will survive 💪🏻
Proud of you for getting it done!
Thanks for this one!💪🏾well done for me
This had my heart bumping and my body sweating !!!! 😅
💪💪💪 ! Love this workout! More like this please 🔥💯
Will do!!
GREAT WORKOUT!!
Glad you liked it!!
💪💪 wonderful ❤
Thank you 🙏🏼❤️
Hi Penny please load a full workout schedule .......its a bit tough to decide what to do and also protein shakes and pre workouts that you use. Like a one month schedule or something....thx❤
Hi :) I send out a workout calendar to my email subscribers each month and the playlist is also at the top of my channel. Here is a link to sign up to the email list: garagefitnessgirl.com/connect-with-me/
Perfect workout❤