All Over EMOM

Warm-up:

25 Jumping Jacks

Resistance Band Chest and Shoulder Stretches

Leg Swings (Forward & Back/ Laterally)

25 Jumping Jacks

Down Dog to Runner's Lunge & Twists


Then complete the following sections, in any order. Complete all 5 minutes of one section before beginning another. Rest 30 seconds between each section.

*See modifications below


Every minute, on the minute, for 5 minutes complete:

10 Pushups

10 Situps


Every minute, on the minute, for 5 minutes complete:

50 Single Jump Ropes


Every minute, on the minute, for 5 minutes complete:

10 KB Swings 25/35

10 Wall Balls 10/20


Every minute, on the minute, for 5 minutes complete:

10 Aussie Pull-ups

10 Lunge Switches (R+L=2)


Cool Down:

Child's Pose

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 and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


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Option 2 < 3 Months:

Complete 6-8 reps per exercise with less weight


Option 3 < 1 Month:

Complete 4-5 reps of each exercise with 1/2 the weight recommended above. And 25-40 Jump Ropes or Jumping Jacks






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