EMOM Cored

Updated: Jan 24

Warm-up:

300 Single Jump Ropes

10 M Toe Walks

10 M Heel Walks

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Arm Circles



Option 1 > 3 Months

(Every Minute on the Minute)

Minute 1 - 8-10 V-Ball Transfers (Down & Back = 1)

Minute 2 - 20 Situps

Minute 3 - 20 Side Ups R & 20 Side Ups L

Minute 4 - 20 Reverse Donkey Kicks

Minute 5 - 20 Superman Back Ext.

Repeat for a total of 4 times


Option 2 < 3 Months

(Every Minute on the Minute)

Minute 1 - 6-8 V-Ball Transfers (Down & Back = 1)

Minute 2 - 15 Situps

Minute 3 - 15 Side Ups R & 15 Side Ups L

Minute 4 - 15 Reverse Donkey Kicks

Minute 5 - 15 Superman Back Ext.

Repeat for a total of 4 times


Option 3 < 1 Month

(Every Minute on the Minute)

Minute 1 - 4-6 V-Ball Transfers (Down & Back = 1)

Minute 2 - 10 Situps

Minute 3 - 10 Side Ups R & 10 Side Ups L

Minute 4 - 10 Reverse Donkey Kicks

Minute 5 - 10 Superman Back Ext.

Repeat for a total of 4 times


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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