This week’s WOW is a bodyweight EMOM!

EMOM stands for Every Minute on the Minute. This means you complete a given number of reps of an exercise every minute and rest the remainder of the time.

For this WOW, you will complete 3 EMOM's for 3 minutes each. For example, EMOM #1 is 5 burpees, 10 air squats, and 5 push ups. This should take about 40-50 seconds. Rest the remainder of that minute, and repeat those 3 exercises at the top of the next minute. (You will complete a total of 3 rounds of each.)

 

0:00-1:00
5 Burpees
10 Air Squats
5 Push-ups

1:00-2:00
5 Burpees
10 Air Squats
5 Push-ups

2:00-3:00
5 Burpees
10 Air Squats
5 Push-ups

3:00-4:00
5 Tuck jumps
10 Plank ups
5 Supermans

4:00-5:00
5 Tuck jumps
10 Plank ups
5 Supermans

5:00-6:00
5 Tuck jumps
10 Plank ups
5 Supermans

6:00-7:00
5 Froggers
10 Jumping lunges
5 Tricep push ups

7:00-8:00
5 Froggers
10 Jumping lunges
5 Tricep push ups

8:00-9:00
5 Froggers
10 Jumping lunges
5 Tricep push ups

Exercise Guide / How To

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.

Air squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall

Push up: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows at 45 degrees. Press through the hands with core engaged so you move as one unit back to starting position.

Tuck jump: Start with feet together. Bend the knees slightly, and jump in the air while tucking the legs into the chest. Land softly with bent knees.

Plank up: Start in a high plank position. Put one elbow on the ground, followed by the other. Do the same back up into the high plank position. That equals one rep. Make sure your shoulders are directly over your elbows the whole time.  

Superman: Laying on your stomach with arms extended overhead in a V, raise both arms and legs off the ground, squeezing the glutes and keeping the neck in a neutral position. Lower the limbs back to the ground, and repeat movement.

Frogger: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position. Jump feet wide back to squat position, keeping hands on the floor. Repeat movement.

Jumping lunge: Starting with feet together, jump into a lunge position, making sure the front knee does not go over the toe. Jump in the air and switch legs into a lunge on the other side. 

Tricep push-up: Start in high plank position, shoulders over wrists. Lower body to the ground, elbows touching the side of the body . Press through the hands with core engaged so you move as one unit back to starting position.

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