This Every Minute on the Minute (EMOM) workout combines strength and cardio components for a great all round workout. You need just one weight for this workout.
The concept with EMOM is that each minute you start with a set number of an exercise and when completed, you rest the remainder of the minute.
There are three groups in this workout, each lasting 7 minutes, with a minutes rest in between when I demo the next set of exercises.
Minutes 1-5: Alternating row to shoulder press (6 reps) and commandos with shoulder tap (8 reps)
Minute 6: squat jacks
Minute 7: side to side with floor touch
Minutes 1-5: Alternating reverse lunge with swing (10 reps), and half burpee to squat (5 reps)
Minute 6: duck under and shoot
Minute 7: forward and back
Minutes 1-5: Squat, bicep curl and heel raise (8 reps), hover with weight pass (8 reps)
Minute 6: lateral taps
Minute 7: alternating single arm swing
Here is a a follow along workout when you can workout with me: