Dumbbell EMOM 25
Five-minute rounds: jump squats, burpees, press, plank, rest.
EMOM
≈ 25 min
4 exercises
Coach's note
Five rounds of five minutes. Light dumbbells for the press: 20 reps has to fit inside a minute.
The session
- 1
Jump Squat
5 x 25
Minute 1.
Squat, then jump. Land soft and go straight into the next one.
- 2
Burpees
5 x 15
Minute 2.
Chest to floor, stand tall. Pace them, do not sprint.
- 3
Dumbbell Shoulder Press
5 x 20
Minute 3.
Seated or standing, press to lockout over the shoulders.
- 4
Plank
5 sets · 45s · rest 75s
Minute 4, then minute 5 is rest.
Anti-extension core hold.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Dumbbell EMOM 25 as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore EMOM workouts
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- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.
- Bodyweight EMOMSquats, push-ups and climbers on the minute. Sixteen minutes, no kit.