Name: Playbook - Chelsea Hofer - Upper Body 25-min EMOM
Uploaded: 2026-06-23T02:25:41.126Z
Duration: 25 min
Description: Upper Body 25-min EMOM

Are you ready to cook your upper body?! 💪🏻🔥

We have a 25 min EMOM today that's going to work our chest, shoulders & biceps.

Every Minute in the Minute : complete 30s of the exercise then rest for 30s. Keep going like this until the 25mins is up 

Please leave a comment after you swipe to complete the workout to let me know how it went!

- Stand upright, holding a dumbbell in each hand, forward of the shoulders with the elbows close to your sides and palms turned toward you
- In one smooth motion, press the dumbbells overhead while rotating your hands, thumbs turning inward, so that your palms face forward at the top of the movement (Do not completely lock out the arms)
- Pause at peak contraction before slowly reversing the movement back to starting position with control

Standing DB Arnold Press

MOUNTAIN CLIMBERS:

- Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and keep your back flat.
- Drive one knee toward your chest as quickly as possible, keeping your body stable and your hips low.
- Switch legs: Quickly switch legs by extending the first leg back to the plank position while driving the opposite knee toward your chest.
- Continue alternating legs at a fast pace, mimicking a running motion while maintaining your plank position

PUSH-UP

- Begin on your hands and knees, with your hands placed slightly wider than shoulder-width apart and directly under your shoulders. Keep your knees on the floor and bend your legs at about a 90-degree angle, with your feet crossed behind you. Engage your core and maintain a straight line from your head to your knees.
- Lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle from your body. Lower yourself as far as you can without letting your chest or hips sag.
- Push through your palms to straighten your arms and return to the starting position, maintaining your body alignment throughout the movement.

4 Mountain Climbers + 1 Push-Up

SA Bicep Curl to Overhead Press

Start in a plank position with your elbows directly under your shoulders, your shoulders over your wrists, and your hips in line with your shoulders. 
 
Engage your core, squeeze your glutes, and brace your stomach. 
 
Exhale and place your right palm where your right elbow was, then press up to straighten your arm. 
 
Inhale and lower yourself back down by replacing your right palm with your right elbow. 
 
Repeat with your left arm. 
 
Continue alternating between arms for the desired number of repetitions

Commandos

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Upper Body 25-min EMOM

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