This workout is a different format than most of my workouts, but I really enjoyed it! It definitely pushes you a little harder than usual because you are pressed for time, yet have a certain number of repetitions to achieve. Plus the faster you go, the more rest time you get! (Or the more time to run and stir the pot on the stove, fix a broken toy, and thaw meat for dinner in between sets :). Printable is here!
This workout is an “Every Minute On the Minute” format, or EMOM for short. There are five sets of exercises. Set a timer for four minutes and complete each set four times in a row, once per minute. For example, if I was doing the first set (8 curtsy lunges and 8 forward lunges with a biceps curl), I would set my timer for four minutes and immediately do 8 curtsy lunges and 8 forward lunges with a biceps curl. Then I would rest until my timer said three minutes left. Then I would do 8 curtsy lunges and 8 forward lunges with a biceps curl. Then I would rest until my timer said two minutes left. Repeat the set at the two minutes left mark and the one minute left mark.
*This workout is designed for all 5 sets to be completed twice through (40 minutes). However, if you need an easier workout, do it once. If you want a short, but intense workout, add 2 repetitions to every exercise listed and complete as otherwise instructed one time through (20 minutes). You’ll get a lot less rest this way!
Details on the exercises:
- Curtsy lunges: Start with feet hip-distance apart directly underneath you. Cross one leg behind the other and out to the side. Bend the knees about 90 degrees. Straighten the legs and step back to starting position (video here).
- Forward lunges with biceps curl: Holding one weight in each hand and starting with feet together, step one foot forward into a lunge. Hold the lunge while both arms simultaneously complete one biceps curl. Bring the leg back to the starting position. Repeat with the other leg, doing 8 total repetitions.
- Chest press: Lay on your back, and with one weight in each arm, bring the arms straight up above your chest (perpendicular to the ground). Then, lower the arms, bending the elbows out to the side to 90 degrees. Repeat 12 times (video here).
- Skull Crushers: This is for the triceps! Lay on your back holding one weight between both hands. Lift the arms straight up above your shoulders. Then, bend the arms so that the weight almost touches your forehead. Then, straighten the arms to the starting position. Try to keep the upper arms vertical the entire exercise (video here).
- Burpees: Back to middle school gym class we go! Start standing. Squat down to touch the floor with your hands. Jump your feet out to high plank (push-up position). Do one push-up. Bring the feet back to a squat right next to your hands. Jump straight up lifting the arms above your head. Repeat 12 times! To make it easier, you can take out either the push-up, the jump, or both. You can also step out to plank from the squat instead of jump. (video here).
- Squat jumps: Standing on both feet, squat, then jump straight up. Repeat (video here).
- Skaters: Leap side to side from one leg to the other. Actually, just watch this quick video!
- Box Jumps: Jump both feet up onto a stair, box, step, etc. Then jump back down. You could also step up and down if you are not a jumper!
- Calf Raises: Holding weights in each hand, go up to tiptoes and back down. Keep knees very slightly bent.
- Reverse crunches: Laying flat on the ground, lift your legs up off the floor to 90 degrees, then lower them back down. You can do with bent or straight legs (video here).
- Push-ups: Knees or toes. Regular old push-ups. You know these! You love these!
- Bicycles: Lay on your back with hands behind your head and elbows out. Bring up right elbow and left knee so that they almost touch above your abdomen. Repeat on the other side. To make it harder, extend the lower leg and don’t let it touch the floor (video here).
Have fun!!!
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