The format of the workout is an EMOM (Every Minute On the Minute). What this means is we are going to switch exercises every minute.
You will begin with 1 Minute of Jump Rope. This can be either Single Jumps or Double Unders if you want to make the workout more intense.
Once you have completed the first minute of Jump Rope, you will then begin the first strength exercise by doing 15 Dumbbell Supination Curls. You have a full minute to complete these 15 Curls. You then rest for remaining time of that minute.
You then do another 1 Minute of Jump Rope, followed by the next Strength Training exercise.
There are 6 rounds of Jump Rope / Strength exercises in this workout, for a total workout time of 12 Minutes.
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MUSCLE BUILDER #1 – EMOM
MINUTE 1: Jump Rope
MINUTE 2: 15 Dumbbell Supination Curls
MINUTE 3: Jump Rope
MINUTE 4: 15 Dumbbell Incline Bench
MINUTE 5: Jump Rope
MINUTE 6: 15 Dumbbell Bent Over Rows
MINUTE 7: Jump Rope
MINUTE 8: 15 Dumbbell Tricep Kickbacks (each arm)
MINUTE 9: Jump Rope
MINUTE 10: 15 Dumbbell Goblet Squats
MINUTE 11: Jump Rope
MINUTE 12: 15 Dumbbell Upright Rows
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