EMOM
Leg strength EMOM
Eight minutes of goblet squats and reverse lunges. One light dumbbell is enough.
- Timer
- 8:00 + 0:10 setup countdown
- Equipment
- 1 dumbbell, optional
Open the .hiitpreset file in Workout Timer. In the app, you can review and save the preset directly.
EMOM
How it works
Start on the minute. Do six goblet squats on odd minutes and eight reverse lunges on even minutes, four per side. Set the dumbbell down for the lunges.
Rest for the time left in each minute. If you have little recovery time, lower the rep count or weight.
The movements
- 6 · odd minutes
Goblet squats
Hold one light 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.
- 8 · even minutes
Reverse lunges
Step one foot back, bend both knees, then press through the front foot to stand. Switch sides on each rep.
Make it easier Take a shorter step and use a shallower range.