EMOM Workout #2

FITNESS

EMOM WORKOUT # 2

Workout: each set will last 5 minutes.

EMOM (Every Minutes on the Minute)

Every minute on the minute you will perform the listed reps of each exercise, EMOM for 5 minutes. For example, once you start the clock, perform Plank Runners and then rest until the clock gets to 1:00, the perform 20 sit ups. If you do not finish before the minute is up, that is ok- go to the next. The faster you move the more rest your receive. After the 5 minutes go for a 200 meter run/ walk and then come back and start again.

Beginner: 3x thru  |  Intermediate: 4x thru  |  Advanced: 5x thru

Warm Up:  0.5 mile warm up (walk or run)

If you are are unsure what any of these exercises are, check out our Fitness Library for video tutorials of each exercise. 

Beginner (3x thru)

Minute 1: 20 Plank Runners + 10 Plank Crunches

Minute 2: 10 sit ups

Minute 3: 5 Pushup Burpees

Minute 4: 15 push ups + 10 squats

Minute 5:10 Leg Raises + 10 Slow Kicks

-200 m run/walk

Intermediate (4x thru)

Minute 1: 30 Plank Runners + 10 Plank Crunches

Minute 2: 15 sit ups

Minute 3: 7 Pushup Burpees

Minute 4: 15 push ups + 20 squats

Minute 5: 12 Leg Raises + 12 Slow Kicks

-200 m run/ walk

Advanced (5x thru)

Minute 1: 40 Plank Runners + 10 Plank Crunches

Minute 2: 20 sit ups

Minute 3: 10 Pushup Burpees

Minute 4: 20 push ups + 20 squats

Minute 5: 12 Leg Raises + 12 Slow Kicks

-200 m run/ walk

Cool Down:  0.5 mile warm up (walk or run)

Be sure to stretch and hydrate post workout.