So, what exactly is this EMOM thing, anyway? Oh, I am so glad you asked, Killer B!
EMOM stands for Every Minute On the Minute, and it’s one of my most favorite forms of tortu- … I mean, protocols for a workout, of course.
There are so many fun ways to use EMOM. Crossfitters tend to put together a short list of very difficult exercises for a relatively small amount of reps, then do them EMOM with the balance of the minute as a resting period. At my outdoor boot camp, I had the campers start with just one rep each of three different exercises, and increase the number of reps each minute until they couldn’t complete the round. That one was a super fun and sneaky workout – they didn’t realize how hard it was until it got really hard – ha!
For today’s purposes, though, I went nice and simple: we’re basically just completing a regular circuit workout – yay! – but Every Minute On the Minute, we get to do one Manmaker. Simple. But definitely not easy! 🙂
EMOM Full Body Fat Burning BOOT CAMP | 25 Minute Cardio, Strength + Standing Abs Workout
Level: BEGINNER+ (difficulty of some exercises – specifically, that Manmaker!)
Equipment: Pair of DUMBBELLS (mine are 10 lbs, which is heavy for me)
Warm Up and Cool Down: Brief warm up is INCLUDED; more thorough warm up and cool down are both LINKED in the video
Exercise Time: 25 minutes
WARM UP (uncounted and untimed):
- Arm Circles with High Knees
- Booty Kickers
- One Manmaker (for demonstration purposes)
MAIN WORKOUT (timer is set to beep every minute; complete 10 reps of each exercise at a normal pace, pausing to do ONE MANMAKER every minute on the minute; repeat the circuit 3x):
- Goofy Jacks
- Standing Oblique Crunches
- Squat and Kicks
- Star Balance
- High Knees
- Peek-a-Boo Balance
- Jumping Split Squats
One minute of Manmakers
Can’t see the video below? Click here to watch it on YouTube: https://youtu.be/SqTnaWydg0A
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