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EMOM - full body workout

This Every Minute on the Minute workout comes in four minute chunks with one minute rest between, so bear this in mind before you get going! You need some weights for this workout, and each chunk follows the same format. There are two exercises, and at the start of each minute, you complete a number of reps of exercise 1, then do exercise 2 for the remainder of the minute. The structure goes like this:

Minute 1: 4 reps of exercise 1, then exercise 2 for the remainder of the minute

Minute 2: 6 reps of exercise 1, then exercise 2 for the remainder of the minute

Minute 3: 8 reps of exercise 1, then exercise 2 for the remainder of the minute

Minute 4: 10 reps of exercise 1, then exercise 2 for the remainder of the minute


Then you have a rest for a minute, and if you are following along with me, I will demo the next set of exercises during that rest.


There are 4 groups:

  1. Exercise 1: deadlift to bent over row, Exercise 2: inchworm with commandos

  2. Exercise 1: alternating snatch, Exercise 2: laydown push up to squat

  3. Exercise 1: alternating reverse lunge to press, Exercise 2: wide to narrow swings

  4. Exercise 1: lateral lunge with shift, Exercise 2: lateral lunge with toe reach

Here is a follow along video where you can workout with me:



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