EMOM Situps & Lunges

Warm up:

50 Jumping Jacks

3-5 Yoga Worms

Lunge Twists

Knee Grab to Single Leg Deadlift


Then Complete one of the following options-

Option 1 > 3 Months

EMOM (Every Minute on the Minute), for 20 Minutes, complete Situps and Lunges

Minute 1 - 20 Situps

Minute 2 - 10 Lunges (R+L+1)

Minute 3 - 20 Situps

Minute 4 - 10 Lunges (R+L=1)

….Odd numbered minutes complete situps, even number minutes complete lunges.


Option 2 < 3 Months

EMOM (Every Minute on the Minute), for 20 Minutes, complete Situps and Lunges

Minute 1 - 15 Situps

Minute 2 - 6-8 Lunges (R+L+1)

Minute 3 - 15 Situps

Minute 4 - 6-8 Lunges (R+L=1)

….Odd numbered minutes complete situps, even number minutes complete lunges.


Option 3 < 1 Month

EMOM (Every Minute on the Minute), for 10-12 Minutes, complete Situps and Lunges

Minute 1 - 8-10 Situps

Minute 2 - 5 Lunges (R+L+1)

Minute 3 - 8-10 Situps

Minute 4 - 5 Lunges (R+L=1)

….Odd numbered minutes complete situps, even number minutes complete lunges.


Post thoughts to comments

Cool Down:

Low Back and Piriformis

QL Stretch

3-5 Yoga Worms


Hello & here's to the start of a NEW YEAR, with NEW goals, NEW races, and NEW possibilities!!! One of the 2020 goals for Food 1st Fitness is to create an Endurance Team that is an inclusive group of goal-setting, fun-loving and community driven folks!!! That said, we are SUPER EXCITED to have you be a part of our team!!

88 views2 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

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.

 Logo-2.jpg