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Choose a pair of dumbbells that lets you stay crisp for all 16 minutes, or use one dumbbell for the press on one side and goblet-style lower-body work on the other. This is a great fit for a busy day; scale by reducing the load, dropping to push presses, or cutting the squat reps to keep every minute moving smoothly. Inspired by today's trends — home workout week schedule - TikTok Shop.
Press & Legs EMOM
- 8 Dumbbell Push Press @ 20lb
- 8 Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 40lb
- 10 Reverse Lunge @ 25lb
- 8 Dumbbell Push Press @ 20lb
- 8 Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 40lb
- 10 Reverse Lunge @ 25lb
- 8 Dumbbell Push Press @ 20lb
- 8 Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 40lb
- 10 Reverse Lunge @ 25lb
- 8 Dumbbell Push Press @ 20lb
- 8 Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 40lb
- 10 Reverse Lunge @ 25lb
EQUIPMENT
dumbbells
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