Workout of the day

Get ready to start your week with a bang! This high-intensity EMOM workout will challenge your strength, cardio, and endurance, leaving you feeling accomplished and energized to tackle the week ahead. Whether you’re a beginner, intermediate, or RX athlete, there’s a version of this workout for you.

The workout of the day consists of:

EMOM 14 (Every Minute on the Minute for 14 Minutes):

  1. 5 Air Squats
  2. 3 Burpees
  3. 10 Back Extensions

After 14 min end with a max plank!

Scaling

  • Beginners:
  1. Reduce the duration to EMOM 10
  2. Air Squats: 3 reps
  3. Burpees: 2 reps
  4. Back Extensions: 5 reps
  • Intermediate/Advanced:
  1. Maintain the original EMOM 14
  2. Air Squats: 7 reps
  3. Burpees: 4 reps
  4. Back Extensions: 12 reps
  • RX Athletes:
  1. Increase the duration to EMOM 16
  2. Air Squats: 8 reps
  3. Burpees: 5 reps
  4. Back Extensions: 15 reps

No equipment

  • Alternatives for those without equipment:
  1. Air Squats: Perform Box Squats using a chair
  2. Burpees: Perform sprawls if burpees are too challenging
  3. Back Extensions: Perform Superman Holds
  4. Plank Hold: Perform wall planks if floor planks are too challenging

Warmup

  • 2 Rounds of:
  1. 30 sec Jumping Jacks
  2. 30 sec Arm Circles
  3. 30 sec Knee Hugs
  4. 30 sec World’s Greatest Stretch per side
  5. 5 Inchworms with Push-ups

Cooldown

  • Stretching:
  1. 1 min Cobra Pose
  2. 1 min Child’s Pose
  3. 1 min Seated Forward Fold
  4. 1 min Figure Four Stretch per side
  5. 1 min Thread the Needle per side