EMOM Full Body Fat Burning BOOT CAMP | 25 Minute Cardio, Strength + Standing Abs Workout

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 BOOT CAMP Workout - Cardio Strength and Standing Abs from Pahla B Fitness

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
  • Skiers
  • 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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