5 Minute EMOM

Warm-up:

40 Jumping Jacks

20 KB Swings

20 Squat to Calf Raise

Resistance Band Chest/Shoulder Mobility

Bear Crawl Forwards & Backwards

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist


Every Minute on the Minute for 5 Minutes, Complete:

15 Deadlifts 65/95


Every Minute on the Minute for 5 Minutes, Complete:

20 Pushups


Every Minute on the Minute for 5 Minutes, Complete:

20 KB High Sumos 25/35


Every Minute on the Minute for 5 Minutes. Complete:

20 Stability Ball Kills (R+L=1)


Rest 1 minute between each EMOM


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


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A new team building exercise?!....



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