Workout of the day

Let’s mix things up with a fun EMOM workout. You’ll hit your cardio and core hard with this one. Finish each set quickly and rest until the minute is over. Repeat for 20 minutes! Get ready to sweat!

The workout of the day consists of:

Every Minute on the Minute (EMOM) for 20 minutes:

  • 15 Double Unders
  • 15 Sit-Ups

Scaling

  • For Double Unders, scale to 30 Single Unders if needed.
  • For Sit-Ups, put a mat under your lower back for support if necessary.

No equipment

  • If you don’t have a jump rope, do 30 seconds of high knees instead of Double Unders.
  • If Sit-Ups are too difficult, switch to Crunches or Plank to Knee Taps.

Warmup

  • 3 min light jog or high knees
  • Arm circles (1 min each direction)
  • Leg swings (1 min each leg)
  • 10 Air squats
  • 10 Walking lunges
  • 30 sec plank hold

Cooldown

  • Child’s Pose (1 min)
  • Seated Forward Bend (1 min)
  • Pigeon Pose (1 min each leg)
  • Cat-Cow Stretches (1 min)
  • Neck Stretch (1 min each side)