March Madness Pre-Game Inspired Workout

You guys, it’s that time of year, the time we have all been waiting for…if you guessed March Madness then you’re right. Ok, the truth is that for me March Madness has more to do with spring fever and less to do with college basketball. But the hype is real whether you’re cheering for the change of seasons or your favorite basketball team. I won’t judge.

With spring on the horizon, pool days and getting outside is on our minds, right?  There’s never been a better time than RIGHT NOW to make today your day one to get your body back in shape and ready for chasing the kids around outside. With some of us glued to the TV and checking those brackets constantly, I’ve put together a quick 15-minute full-body EMOM that you can do during halftime, pre-show, or post-show. This quick workout is nothing but net, slam dunk, no fouls here that you can add to your weekly routine to make sure you get that booty moving! It focuses on sculpting your upper body while also strengthening your lower body. A perfect combination, in my book!

What’s an EMOM?

It stands for Every Minute on the Minute, and I love a good EMOM because it switches things up and gets me doing something new. Part of the fun of fitness is being able to stay engaged, both mentally and physically, and attacking your program with a little bit of variety so you don’t get bored.

15-Minute Full-Body EMOM Workout

You’ll start a clock at 0 minutes. Once it starts, you’ll start working too! For the first minute, you’ll work for 40 seconds, doing as many reps of the first movement as you can. (If it’s a single side movement, do 20 seconds on one side, 20 seconds on the next). The remaining 20 seconds is your time to REST because once that next minute starts, you’re moving on to the next move and ready to work!

Pro tip: If you need to make this a little more challenging, you can work for 50 seconds and rest for 10. Same thing goes if you need to modify: If 40 seconds of work is too much, try for 30 seconds with a 30 second break. Above all, listen to your body and do what feels the most natural for you!

Here’s the equipment you’ll need:

  • Dumbbells or Water Jugs
  • Your body weight

Once you’ve gone through the first five moves, and subsequently the first five minutes, you’ll start over at the first move. You’re completing these five movements a total of three times, or three rounds of five minutes, for a full 15 minute workout.


1. Stand with your feet shoulder-width apart, toes pointed out a bit.

2. Keeping your weight in your heels, bend your knees, and lower your butt down and back, as if being pulled from behind by a belt. Make sure your knees are tracking over your feet as you lower down.

3. At the bottom of the movement, make sure your lower legs are perpendicular to the floor as much as possible. Don’t let your knees go over your toes.

4. Return to the starting position in a controlled manner, making sure your form stays intact. This equals 1 rep.

Tip: Keep your chest and head up throughout the move.


Related: If you want to see a closer look, check out this video I put together for proper deadlift form. 

1. Begin this movement standing with feet at or closer than hip width apart, piked forward at the waist with your back flat, knees bent, head up, grabbing the bar at a bit wider than shoulder-width apart. If you’re using dumbbells, hold them at your sides.

2. Keeping your back flat, squeeze your glutes to pull your torso back to standing position.

3. To return to the starting position, let the weight track back down your legs until you feel a deep stretch in the hamstrings OR until your back begins to round. This equals 1 rep.

Tip: Be sure to keep your shoulder blades squeezed together to keep your back flat.

Alternating Shoulder Press from Lunge Position (Weights or Water Jugs)

1. With one knee on the ground, keep your opposite leg bent at a 90 degree angle with that foot flat on the floor.

2. Place a dumbbell, kettlebell, or water jug in each hand.

3. You’ll alternate each arm so that you’re pressing the weight overhead, keeping the other arm bent by your ear.

4. Lower your arm back down and press up with the opposite arm.

5. You can keep the same leg bent the entire time because you’re pressing each arm up, alternating each time. You can switch legs the second round through if you’d like.

Bulgarian Split Squat

1. Stand several feet in front of a bench, take an aggressive step back with one foot, placing it on the top of the bench. (If you don’t have a bench, you can also use a sturdy dining room chair).

2. Keeping your weight on your front heel, lower your back knee as far as it will go until your hips stop you.

3. Then drive upward through that front heel until your knee is full extended. Do 15 reps, then do 15 reps on the other side.

Tip: Keep your chest and head up and focus on keeping the movement controlled.

Whew! Okay I have to know: Which movement was your favorite?! You know I’m all about getting the most bang for your workout buck, and these days, time IS money. The more effective a workout you can get in the most efficient amount of time is seriously a huge win. What type of workout do you want to see next?!


Related reading:

No Equipment? No Problem! At-Home Upper Body Workout
At Home + On-the-Go Workout: 15 Minute Banded Lower Body Workout
Feel the Burn: 5 Ways to Work Out at Home
Tabata: 20 Minute Resistance Band At-Home Workout
5 Workouts You Can Do Anywhere

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