12 MINUTE EMOM

A holiday weekend EMOM workout. EMOMs (Every Minute on the Minute) feel great at first and get more and more challenging with each round. Your task is to finish a set of movements within 60 seconds. If you finish early, you rest, and start again on the next minute. So, if you finish 10 squat thrusts and 8 burpees in 40 seconds, you get 20 seconds of rest before you begin again.  For this particular EMOM, we have three sets of exercises you’ll repeat four times, equaling 12 minutes of work. Here’s how it works: 

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Grab a timer and complete the 10 squat thrusts and 8 burpees in under a minute. Rest until minute two begins and then complete the second set of exercises (mountain climbers, shoulder taps, push-ups). Finish those and rest until minute 3 begins and complete the swings and squat jumps. Rest until minute four and begin at the top of the poster with the squat thrusts and burpees. Keeping going until you have completed four rounds (12 minutes). Want to keep going? GO FOR IT! Complete 5 or 6 rounds. Need to modify? NO PROBLEM. It’s YOUR workshop so make it work for you, keeping it challenging.