Workout of the day
Let’s mix things up a bit with an Every Minute on the Minute (EMOM) workout! This routine keeps you moving and challenges your endurance, strength, and speed. Get ready - this one will test you.
The workout of the day consists of:
Every minute on the minute (EMOM) for 5 minutes:
- Minute 1: 10 Dumbbell Push Presses (50 lb / 22.5 kg)
- Minute 2: 10 Kettlebell Swings (53 lb / 24 kg)
- Minute 3: 10 Box Jumps (24in / 20in)
- Minute 4: 10 Abmat Sit-ups
- Minute 5: Rest
Scaling
- Push Press: Use lighter dumbbells, e.g., 20 lb / 9 kg
- Kettlebell Swings: Use lighter kettlebell, e.g., 35 lb / 16 kg
- Box Jumps: Reduce height or step-ups
- Abmat Sit-ups: Reduce reps to 5
No equipment
- Push Press: Use water bottles or soup cans
- Kettlebell Swings: Use a backpack with some weight
- Box Jumps: Use a sturdy chair or step
- Abmat Sit-ups: Regular sit-ups
Warmup
- 5 minutes of light jogging or brisk walking
- Arm circles: 10 forward, 10 backward each arm
- Leg swings: 10 forward, 10 sideways each leg
- 20 seconds each, dynamic stretches: quad stretch, hamstring stretch, hip flexor stretch
Cooldown
- 3 minutes of walking to bring down the heart rate
- Hold each for 30 seconds: Seated forward fold, Pigeon pose (both sides), Child’s pose
- Arm across chest stretch, hold each side for 20 seconds
