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


Post thoughts to comments



39 views3 comments

Recent Posts

See All

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg