Dumbbell leg EMOM
Lower body · Goblet squats and Glute bridges
- Timer
- 14:10 including countdown
- Equipment
- Dumbbell
- Active calories
- 16–47 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
The preset imports the timer and movements. Follow the targets below.
EMOM
How it works
After a 10-second countdown, start one exercise on the minute, following the list in order and looping back to the first. Continue for 14 minutes.
Rest for the time left in each minute. Lower the reps or the weight if you have little recovery time.
The movements
- 10 reps
Goblet squats
Hold a dumbbell close to your chest. Bend at the hips and knees, then stand by pressing through the whole foot.
Make it easier Set the weight down and use bodyweight squats.
- 12 reps
Glute bridges
Lie on your back with your feet flat. Lift your hips until your shoulders, hips and knees form a line.