DAILY WORKOUT

35-40 Minutes | EMOM & CORE

EMOM & CORE

This is a workout series made up of a warm-up sequence, an EMOM, and a core finisher. Again, an EMOM stands for “Every Minute On the Minute.” Begin with the warm-up, and increase pace and intensity each round during this warm-up allowing the body to acclimate to intensity change. For the main exercise EMOM, be sure to rotate movements each minute for six rounds or 24 minutes. Finishing with the core sequence, be sure to use a 1 to 1 count per rep for each movement. 

HOME EQUIPMENT FOR EXERCISES

Empty paint cans

Reusable Bags / Travel Bags

Cans of Food 

Suitcase/Gym Bag

Coffee Table/Chair

Dense Book or Solid Item 2-4” in Depth

Jump Rope

Resistance Bands or Towels

PVC Pipe or Broomstick

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM UP

1.

Jumping Jacks

30 sec

2.

Burpee (No Push-up)

x 30

3.

Plank Shoulder Taps

x 20

3 ROUNDS

EMOM

1.

Jump Rope

45 sec

2.

Plate or Bag Devils Press

X 10

3.

Resistance Band or Barbell Curls

45 sec

4.

Bench or Chair Dips

X 15-20

6 ROUNDS OR 24 MINS

CORE SEQUENCE

1.

Mountain Climbers

X 20

2.

Alternating V-ups

X 20

3.

Flutter Kicks

X 40

AS MANY ROUNDS AS POSSIBLE

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