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Workout Wednesday

posted on May 3, 2017

Today we’d like to share with you one of our favorite style of workouts: EMOM’s. This little guy is guaranteed to be seen here in one of our classes or maybe you’re already familiar with this killer style workout. So what the heck is it?!?!

An EMOM stands for “Every Minute on the Minute”. This is a type of interval workout where you perform a specific task at the top of every minute for the designated time. What’s great about this setup is that you can combine any types of movements to create an intense timed workout with brief periods of planned rest. Its many benefits also include the ability to teach yourself how to pace during a workout, to prevent burnout or redlining, as well as enabling you to track your progress throughout the weeks.

So without further ado, we introduce you to what we aptly dubbed “Killer Core”.

EMOM for 15 Minutes:

Minute 1: Russian Twists (with or without weight)
Minute 2: :45 second Plank
Minute 3: Straight Leg Situps
Minute 4: Leg Raises
Minute 5: Rest
(Repeat 3 times)

At the start of the clock, begin with Russian Twists for the full minute. This exercise can be performed without weight or with a medicine ball, plate, kettlebell or dumbbell. Work for the full minute, minimizing rest breaks.

At the start of the next minute, switch to a Plank position (or forearm plank) and hold for 45 seconds. Rest the following 15 seconds.

At the start of the next minute, perform Straight Leg Sit-ups for the full minute, minimizing rest breaks.

At the start of the next minute, switch to Leg Raises and perform until the following minute where you will rest completely.


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