Hello and welcome,
I hope you are all doing well. For 2nd lower body day I decided to do something different than usual. As this is a lighter lower body day, I chose this EMOM workout for sculpting legs and did not regret at all.
EMOM stands for ‘Every Minute On the Minute‘ and means that you have 1 minute to complete a specific number of reps of a particular exercise. The key to this type of workout is to finish your reps before the minute is over. Faster you finish, longer rest.
It’s also great when you are short on time. This morning I was time limited, so EMOM was great choice.
Doing workouts like this is combination of strength and cardio work which makes it perfect for sculpting legs before summer.
All you need is pair of dumbbells. Even if you don’t have any equipment, this workout can be done just bodyweight and still be very challenging and effective.
Also, lot of single leg work makes this workout very good for sculpting legs,balancing and fixing imbalances.
EMOM for sculpting legs
- 8 Split squat es
- 8 Suitcase kneel to stand
- 12 B stance squat and jump
- 8 Side lunge es
- 24 Jumping lunge
- 6 Single leg squat to box
4 rounds of this 6 exercises make this workout 24 min length. It’s pretty challenging, specially this kneel to stand with pair of dumbbells. I used 12,5 kg each.
You can take 1 full minute rest after last exercise or you can do just 3 rounds. Still would be very beneficial.
If you are doing bodyweight, you can do split squat and side lunges with pulses and do 12 reps for kneel to stand. Everything else would be the same.
If you prefer total body workouts and still would like to try all benefits of EMOM you can check on my 25 min total body EMOM.
