07/05/2023 - lair - 7/5/2023 – lair – EMOM: Arms, Cardio, Core, Booty

BackBlast:

A fantastic morning for my first Q where we couldn’t really tell if it was sweat or humidity dripping off of us! We warmed up individually and then dove right in to an EMOM (Every Minute On the Minute) style workout!

For this EMOM, complete the designated number of reps at the top of the minute with the remaining time to rest (until the top of the next minute, of course!). EMOMs are great for all fitness levels because you can complete the set at slow/steady rate and benefit greatly from your muscles having more time under tension. Or you can complete the reps as quickly as possible and with higher intensity followed by a potentially longer rest period; which is equally as good for your metabolic rate, endurance, and your muscles’ oxygen consumption due to the continuous spike and drop in heart rate!

We completed this circuit two times through! A reminder to complete the designated number of reps at the start of each minute and then rest; jump right into the next move at the top of the next minute!

SET 1: ARMS

• 20 wide bicep curls
• 20 overhead tricep extensions with a calf raise
• 20 lunge squats with overhead press (left foot forward, right arm press)
• 20 lunge squats with overhead press (right foot forward, left arm press)

SET 2: CARDIO

• 40 high knees
• 40 skaters
• 40 mountain climbers
• 40 heismans

SET 3: CORE

• 20 hip dips – right side
• 20 hip dips – left side
• 20 bicycles
• 20 reserve crunch toe taps

SET 4: BOOTY

• 30 donkey kicks – right leg
• 30 donkey kicks – left leg
• 30 side-lying rainbow taps – right leg
• 30 side-lying rainbow taps – left leg