Workout of the day

Kickstart your week with this powerhouse EMOM that’s guaranteed to set your core on fire and boost your upper body strength. Challenge yourself this Monday and blaze through each minute with precision and power!

The workout of the day consists of:

Every minute on the minute (EMOM) for 8 minutes:

  • 12 V-ups
  • 6 Clapping push-ups

Scaling

Scaled Options:

  • For V-ups, perform tuck-ups or ab mat sit-ups.
  • For clapping push-ups, scale down to regular push-ups or knee push-ups as needed.

No equipment

12 V-ups no-equipment alternatives:

  • Leg Raises: lie on your back and raise your legs to 90 degrees, then lower them without touching the ground.
  • Mountain Climbers: perform this to engage your core dynamically while also getting a cardiovascular benefit. -Plank Jacks: hold a plank position while jumping your legs in and out.

6 Clapping Push-ups no-equipment alternatives:

  • Plyometric Push-ups: perform push-ups with a quick push off the ground but without the clap. -Wide Grip Push-ups: change your hand position to wider than shoulder width to vary the muscle groups worked.
  • Burpees: incorporate a full-body exercise that boosts heart rate and builds explosiveness.

Warmup

Warm-Up: (10 minutes total)

  • 3 minutes jogging or jumping jacks
  • 2 minutes of dynamic stretching (arm circles, leg swings)
  • 2 rounds of:
    • 10 air squats
    • 5 inchworms
    • 10 scapular push-ups
  • 1 minute of plank shoulder taps to get the core engaged

Cooldown

Cool-Down: (5-7 minutes)

  • 1 minute of deep breathing in child’s pose
  • 2 minutes of pigeon stretch for each side
  • 1 minute of cobra stretch
  • 1 minute of downward dog
  • Light foam rolling particularly for shoulders and lower back