Wednesday Workout: DIY Rounds and EMOM!

Today’s Wednesday Workout is a perfectly crafted EMOM with your name on it, courtesy of Coach Michelle. EMOM (Every Minute on the Minute) workouts are designed to help you simplify your movements and go at your own pace, based on your fitness level. This straightforward method is simple yet effective, making it well suited for a DIY workout in a group or individual setting. BJ GADDOUR described this training method best in his Men’s Health article:“by doing something at the top of every minute and then resting the remainder of that minute, you have a very simple structure with which to manage fatigue and implement progressive overload…EMOM allows you to do quality work at your own pace while establishing a clean training skeleton to work within.” The EMOM portion of this workout is just 10 minutes. As you progress through this workout, concentrate on your form and then allow yourself a proper break for the remainder of the minute. Keeping this pattern up for the full 10 minute stretch will help you achieve a great workout in a short period of time.

 DIY Rounds and EMOM!

Set 1: Warm up

2 minutes of dynamic movement +

3 minutes of Bike, Row, Jog or walk

Set 2: Perform 4X

8 Front Squats

8 V Ups

8 Plank Up Downs

20 Jumping jacks

Set 3: Every Minute on the minute 3X

Process:

Set a timer for 10 minutes. When the timer starts, do 50 mountain runners, then rest the remainder of the minute. When the minute is up and the next minute starts, do 12 Sumo Hi Pull then rest the remainder of the minute. When the minute is up and the next minute starts, do 8 Burpees. Repeat this process 3 times!

Minute 1,4,7: 50 Mountain Runners

Minute 2,5,8: 12 Sumo Hi Pull

Minute 3,6,9: 8 Burpees

Set 4: Stretch & Roll

Pigeon Pose, Spinal Twists, Soleus Release.

Recover and refuel with a hardy salad made with…

Baby Greens

Kale

Golden Beets

Edamame

Peaches/Nectarines

Red onion

Strawberries

Quinoa

Corn

Hemp Hearts

Sunflower Seeds

Balsamic Vinaigrette

If a salad with a lot of ingredients sounds daunting, try prepping everything ahead of time. This will increase your chances of eating more fresh fruits and veggies and save you time in the long run.

Thrive on,

Coach Jentry