EMOM Workout

FITNESS

EMOM WORKOUT

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 pushup burpees 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: 5 Burpee Pushups

Minute 2: 10 sit ups

Minute 3: 0:30 sec plank hold

Minute 4: 15 push ups + 10 squats

Minute 5: 40 toe touches

-200 m run/walk

Intermediate (4x thru)

Minute 1: 7 Burpee Pushups

Minute 2: 15 sit ups

Minute 3: 0:45 sec plank hold

Minute 4: 15 push ups + 20 squats

Minute 5: 40 toe touches

-200 m run/ walk

Advanced (5x thru)

Minute 1: 10 Burpee Pushups

Minute 2: 20 sit ups

Minute 3: 1 min plank hold

Minute 4: 20 push ups + 20 squats

Minute 5: 40 toe touches

-200 m run/ walk

Set 4

20 hydrants (10 each leg)

20 Donkey Kicks (10 each leg)

20 Forward arm circle

20 backward arm circles

20 tricep pushups

*if finished before 3 minutes start set again and go until 3 min is up

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

Be sure to stretch and hydrate post workout.