EMOM Beach Edition

Warm-up 2 Rounds of:

1:00 Plank

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Arm Circles

Then complete each section*

EMOM (Every Minute on the Minute) for 10 minutes complete:

8-10 DB Biceps Curls 15/20

8-10 OH Press 15/20

8-10 Triceps Ext 15/20

Rest 2 minutes between each section

EMOM (Every Minute on the Minute) for 10 minutes complete:

10-12 High Weighted Situps 15/20

10-12 Russian Twists 15/20 (R+L=1)

Cool Down:

Down Dog

Child's Pose

Resistance Band Chest/Shoulder Stretches

Post thoughts and number of reps per round to comments

*Less than 1 month at Community Fit:

EMOM for 5 minutes

1/2 reps and 1/2 weight

Less than 3 months at Community Fit

EMOM for 10 minutes

Less weight and priority on completing all the reps.

Yesterday's Workout was a real monster...

105 views3 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo