This workout is a shorter FREE “companion” workout to its parent workout, Bodyweight Total Body Conditioning EMOMs, but also serves as a great standalone, quick routine!
Focus & Benefits: Total body conditioning workouts are time-efficient ways to tackle multiple training focuses in one training session, oftentimes serving as supplemental workouts for specialized regimens with targeted performance goals.
In this quick, bodyweight-only EMOM workout (every minute on the minute), your goal is to complete the listed goal reps of each exercise in the circuit within a minute’s time. There is no built-in rest or recovery! Your recovery time is whatever time is left within each minute-long interval before the next minute begins (and you repeat the circuit of exercises again!). The quicker you finish your reps, the sooner you can rest. This format of training teaches your body to accommodate increasingly challenging movement patterns (increased complexity and sequencing, adding load with weights, etc.) which translates to overall improvements in fitness and performance capacity.
Equipment: All you need is a mat for this workout!
Tips & Helpful Information: The difficulty/challenge of EMOM workouts partially depends on your own choice of pacing, exercise progressions/modifications, and goal reps for each exercise. Whether you’re a beginner or an advanced exerciser, your pacing, movement variations, and reps should allow you to rest for at least 15 seconds before the start of the next minute-long interval. My recommendations are just guidance! Adjust the workout variables to match your current training capabilities, goals, and needs but know that decreasing your recovery time below 15 seconds changes the intent and training effect of the workout.
Difficulty & Modifications Explained: This routine is rated as a level 3 because the included exercises are straightforward and easily modifiable so that you can dictate the difficulty level with your pacing, exercise variations, and goal reps. Opt for slower pacing, use the exercise modifications, and decrease the goal reps to decrease the overall difficulty of the routine. Conversely, you can increase the challenge of the workout by bumping up your pace, choosing the exercise progressions, and/or increasing your goal reps. Just remember that you want at least 15 seconds of recovery between intervals!
Closing Notes: Quick, bodyweight routines are always a great way to maintain movement consistency, especially when training time is limited and/or our mental capacity for training is low. If you enjoy this workout, check out the longer, “parent” workout, Bodyweight Total Body Conditioning EMOMs!
Have fun!
Workout
Warm-Up: 30 sec per exercise, no rest between exercises (3:00)
-Hip Openers
-Inchworm + 2 Shoulder Taps
-Alt. Runner’s Lunges
-Jump Rope
-Fast Feet
-Jumping Jacks
***30 sec off***
EMOM Circuit #1: 3:00 (3 rounds total) / Goal Reps: 5
-Squats
-Squat Thrusts
-Plank: Shoulder Taps (reps per side)
***Water Break***
EMOM Circuit #2: 3:00 (3 rounds total) / Goal Reps: 5
-Floor Tap Squats (Option: Squats)
-Blastoff Squat Thrusts (Option: Squat Thrusts)
-Push-Ups (Option: Shoulder Taps)
Cool-Down: approx. 30 sec per stretch (approx. 3:00)
-Child’s Pose
-Up-Dog + Down-Dog
-Half Pigeon - R
-Half Pigeon – L
-Reclining Chest Opener Stretch
-Tree/Knee Hug Stretch (rounded spine)