EMOM Beach Edition

Warm-up 2 Rounds of:

200 m Run/Row

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 Sit-ups 15/20

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


*Less than 3 Months

EMOM for 8-10 Minutes Complete:

8-10 DB Biceps Curls 10/15

8-10 OH Press 10/15

8-10 Triceps Ext 10/15


Rest 2 Minutes then,


EMOM for 8-10 Minutes Complete:

10-12 High Weighted Sit-ups 10/15

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


*Less than 1 Month

EMOM for 5 minutes each section. With 5/10 lbs and 5-8 reps per exercise.


Challenge of the Week (CTW): Sit-ups for 1 minute


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post thoughts and number of reps per round to comments

Working hard or...


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