Simple but Spicy Bodyweight EMOM

Overview:

All of a sudden, we’ve rolled into November, and for many of us, that means winter is near. As the weather gets colder and the days get shorter, you might feel more inclined to snooze your alarm and stay cosy in bed, or to swap your after work gym session for eating comfort food on the couch. All the more reason for a quick, efficient workout that’s simple yet spicy, and will warm you up in no time.

EMOM is an acronym for Every Minute On the Minute, meaning that you’ll start working as the timer hits each minute mark. The added push for motivation comes from the idea that the quicker you get through the required reps, the more rest time you have before the next minute rolls around and you’re off again.

This EMOM is bodyweight only, although you’ll need a solid, safe surface for you to perform tricep dips. The reps are high, meaning you’ll need to work hard and consistently on each set, but we’ve incorporated two full minutes of structured rest throughout the round, so make sure you earn it!

EMOM’s are a fun way to workout, especially when you’re training solo, as it’s just you against the timer. This EMOM workout is a great one to get stuck into at home, in the gym, or if you’re escaping winter and heading off somewhere sunnier, it’s makes for a great holiday workout.

Have fun, train hard, and don't forget to recover well! Good sleep and hydration are your best friends.

Top tip: For all our interval, circuit and EMOM workouts, we like to use the Seconds Pro app - it will give you 3 countdown beeps at the start and end of each set/round, meaning you don’t need to constantly keep an eye on the timer during your workout.

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Equipment Needed:

Bodyweight only. You'll need a hard, solid surface for the tricep dips.

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The Workout:

Start a timer and immediately begin working on Minute 1’s exercise and reps, 25 squat jumps. Complete this as fast as you can whilst maintaining good form, and working to a steady pace that you will be able to maintain for the remainder of this workout. Once completed, rest for the remainder of the minute. As minute 2 starts, start working on the listed exercise and reps, and continue this way through all 8 minutes. You’ll then go back to the start and work through the exercises again for a total of 4 complete rounds.

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Minute 1: 25 Squat jumps

Minute 2: 20 Push ups

Minute 3: 15 Burpees

Minute 4: Rest

Minute 5: 30 Plyo lunges

Minute 6: 30 Tricep dips

Minute 7: 30 Shoot throughs

Minute 8: Rest

X 4 ROUNDS

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