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Full-Body Friday: Strength Training EMOMs


Feeling that holly-jolly-feeling of rushing to get everything done this holiday season?

Well, allow me to assist with this full-body workout! Carve out just 32 minutes of your busy day and let’s work all your major muscle groups in one fell swoop-- leaving you with more time in, not only the day but, the week to do whatever else it is still on your to-do list!


Full-Body Friday Strength Training EMOMs

EMOM 1: 8 minutes *quad/hamstring focused*

Every odd minute= 10 barbell back squats

Every even minute= 12 DB Romanian deadlifts

EMOM 2: 8 minutes *chest/shoulder focused*

Every odd minute= 6 standard flat bench dumbbell press, 6 hammer grip flat bench dumbbell press

Every even minute= 10 Arnold presses (could be subbed in with a tricep exercise instead!)

EMOM 3: 8 minutes *back/bi focused*

Every odd minute= 12 underhand barbell row

Every even minute= 10 Zottoman curls

EMOM 4: 8 minutes *cardio/ab focused*

Every odd minute= 10 belly-on-ground burpees

Every even minute= 20 TRX mt. climbers into 10 TRX knee tucks

Cool down: Static stretches (optional- 5-10 minutes low-intensity cardio)


Giving this a try? Reach out via email or social media and let me know how it goes!

...and for more workout ideas and full-body workouts, be sure to follow along on Instagram (@musclebymaria) and Facebook (

...aaaand for more personalized workouts, email me now and sign-up for online training!




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

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