"How I Fixed My Back Pain After 10 Years…"
 
  ----------------------------------------
 

Looking for a fast and effective way to get fit? Look no further than this 20-minute CrossFit E.M.O.M. dumbbell workout, brought to you by PMA Fitness. In just 20 minutes, you’ll challenge your entire body and push yourself to the limit, all while burning calories and building muscle. So grab your dumbbells and get ready to sweat – this is one workout you won’t want to miss!

Introduction

Are you looking for a challenging yet effective workout that will leave you feeling strong and empowered? Look no further than the 20-minute EMOM Crossfit dumbbell full body workout, featuring five exercises and four rounds. Led by celebrity trainer Faisal Abdalla, this workout focuses on bringing power from your hips and glutes while emphasizing the importance of proper warm-up and mindset. In this article, we will dive into the details of this workout, as well as provide recommendations for training equipment and supplements.

The Workout

The 20-minute EMOM Crossfit dumbbell full body workout consists of five exercises, each performed for 40 seconds with a 20-second rest period between each exercise. You will complete four total rounds, with no added rest in between rounds.

Exercise 1: Dumbbell Swing

Starting with your feet shoulder-width apart, hold the dumbbell with both hands between your legs. Hinge at your hips, keeping your back flat and your core engaged, and swing the weight up to shoulder height. Lower back down to the starting position and repeat.

Exercise 2: Dual Snatch

Start with two dumbbells on the ground in front of you. Hinge at your hips and grab the dumbbells, standing up quickly and bringing them to shoulder height in one swift movement. Reverse the movement to return to the starting position and repeat.

Exercise 3: Deadlift High Pull

Standing with your feet shoulder-width apart, hold the dumbbell in one hand in front of your body. Hinge at your hips and lower the weight towards the ground while keeping your core engaged and your back flat. As you stand back up, pull the weight up towards your chest in a high pull movement. Lower back down to the starting position and repeat on the other side.

Exercise 4: Burpees Over the Dumbbell

Begin in the plank position with the dumbbell on the ground next to you. Perform a push-up if desired, then jump your feet in towards your hands and jump up, jumping over the dumbbell. Land softly on the other side and repeat.

Exercise 5: Devil Press

Start standing with two dumbbells in front of you. Hinge at your hips and place the dumbbells on the ground, jump your feet back into a plank position. Perform a push-up, then jump your feet back to your hands and stand up explosively, bringing the dumbbells overhead. Lower them back down to the starting position and repeat.

Tips and Tricks

• Always start with a proper warm-up to prevent injury and maximize performance.
• It’s okay to use one dumbbell if two are challenging. Hold the weight with both hands and complete the movements as instructed.
• Focus on breathing and mindset during the workout. This will not only help you perform better, but also improve your overall mental health.
• Use proper form and technique for each exercise. Power should come from your hips and glutes, not your arms.
• Consider incorporating supplements and training equipment into your routine to enhance your performance. As a celebrity trainer, Faisal Abdalla recommends supplements like creatine and beta-alanine, as well as training equipment like resistance bands and foam rollers.

Conclusion

The 20-minute EMOM Crossfit dumbbell full body workout is a challenging yet rewarding way to improve your strength, endurance, and mental health. Led by celebrity trainer Faisal Abdalla, this workout focuses on bringing power from your hips and glutes while emphasizing the importance of proper warm-up and mindset. Whether you’re a seasoned athlete or just starting out, this workout is sure to leave you feeling strong and accomplished.

FAQs

1. Can I modify the exercises if I have an injury or mobility issue?
   Yes, always listen to your body and modify exercises as needed to fit your individual needs and limitations. Consult with a professional if you are unsure.

2. How often should I perform this workout?
   It is recommended to perform this workout 2-3 times per week, allowing for rest and recovery in between.

3. What should I eat before and after the workout?
   Fuel your body with a balanced meal containing protein, carbohydrates, and healthy fats before the workout, and replenish with a post-workout snack or meal containing protein and carbohydrates to aid in recovery.

4. Can I use different types of weights, such as kettlebells or barbells?
   Yes, you can modify this workout to fit your individual needs and preferences. However, be sure to use proper technique and form for each exercise.

5. Is this workout suitable for all fitness levels?
   While this workout can be challenging, modifications can be made to suit all fitness levels. Start with lighter weights and shorter time intervals, and gradually increase as you become more comfortable and experienced.