40-Minute EMOM Workout (Full Body)

How To Do An Uneven Dumbbell Squat

1. Begin in neutral standing position, feet shoulder-width distance apart. Hold one dumbbell in your right hand, either at your side or with the dumbbell “front racked” on the right shoulder.
2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (knees bent at 90 degrees). Drive knees out toward your pinky toes.
3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position.
4. Switch sides for the next set, holding the dumbbell in your left hand.

Modification: If holding the dumbbell in a front racked position isn’t comfortable, you can hold the dumbbell down at your side.

How To Do A Staggered Deadlift and Clean Squat

1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in your right hand at your hip, palm facing in towards your body.
2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toe.
3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbell down the front of your leg; core tight.
4. Then, drive through your heels to stand tall, bringing your right foot parallel to your left foot.
5. As you stand, bring the dumbbell up towards your chest (this is the “clean” portion of the clean squat).
6. Lower down into a squat position, lowering your hips down parallel to your knees. Driving your knees out toward your outer three toes. Keep the dumbbell up at chest level (front-racked).
7. Drive through your heels to stand tall again, finding a staggered stance again by stepping your right foot back. That’s one rep.
8. Lower the dumbbell back to the starting position and repeat this sequence of one staggered deadlift and one clean squat.

How To Do An Alternating Reverse Lunge

1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in your left hand, palm facing in (hammer curl grip).
2. Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
3.  Then drive through your front, right heel to return to standing as you switch the dumbbell over to your right hand.
4. Alternate, stepping the right foot back into reverse lunge, then the left foot. As you do so, alternate the hand that holds the dumbbell.

Modification: Option to omit the dumbbell hand switch and hold the dumbbell horizontally at shoulder height.

How To Do Squat Jacks

1. Start standing feet shoulder-width distance apart knees slightly bent.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes and tap the ground.
3. Then, “jack” both legs in, pushing off the ground as you drive your hips forward to bring you to a standing position, sending the arms straight overhead.
4. “Jack” your legs back out and lower back into a low squat position.

Modification: Make this a low impact exercise by stepping one foot out at a time rather than jumping or “jacking” the legs.

How To Do Push Ups

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

How To Do A Single Arm Back Row and Overhead Press

1. Start with feet shoulder-width distance apart. Hold one dumbbell in your right hand, palm facing midline. Option to stagger the feet, stepping the right foot slightly behind the left foot, 80% of your weight in your front foot, 20% in your back toe.
2. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, belly pulled in).
3. Hold this bent over position while performing a single arm row on the right side. Pull the dumbbell in your right hand back towards your right hip; squeezing your back muscles.
4. Control the dumbbell back down to the starting position and clean the dumbbell up to shoulder height.
5. Perform a single arm overhead press by pushing the dumbbell overhead, locking out right elbow near right ear.
6. With control, lower the dumbbell back down and repeat the sequence.

How To Do A Bicep Curl

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
2. Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeping elbows tucked into your sides and shoulder blades pulled down.
3. With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat.

How To Do A Burpee

1. Start in a low squat position, feet hip-width apart, knees driving out towards toes, aiming to get your thighs parallel to the ground. Hold for a second, then plant your hands on the mat and hop back to a high plank position.
2. Hold high plank, shoulders over wrists, core engaged, tailbone tucked.
3. Lower your chest to the mat. Option to lower chest all the way to the floor or perform a push up, elbows falling back towards your body.
4. Return to high plank position.
5. Hop your feet up to meet your hands (landing in a low squat position). Then, explode up, option to jump.
6. Land softly in a low squat position.

Modification: Option to omit the burpee and instead perform a squat and dumbbell press out into a stand and dumbbell overhead press.