10 Min EMOM:
This basic format needs very little warm-up and it only takes 10 minutes to complete! In the end, you’ll have completed 50 Push Ups & 50 Squats. This is a lot of volume (Reps) done in a short period of time, so you get some metabolic conditioning to start off your day and it’s easy to do.
Min 1: 10x Push-Ups
Min 2: 10x Squats
Rest for the remainder of the minute.
Alternate moves each minute.
- You could always take the reps down to 5 which would equal 25 Each
- You could also change or add moves (Lunge, Planks, Shoulder Taps)
- You could also extend this to a longer format 12, 14, or 16 Minutes
- Difficulty: Moderate
16 Minute Tabata Mash-Up
Workout Structure
- Each exercise is done for 1 minute before you switch to the next exercise
- :20 seconds of work/:10 seconds of rest
- Difficulty: Moderate
Exercises:
- Hollow Hold
- Squats
- Push-Ups
- High Knees
5×4 Minute ROUNDS: 20/:10 Work / Rest each exercise
- 1 Minute Rest BTWN RNDS = 25 Min Total Work
- Mtn Climbers
- Plank R: Extended Arm Plank
- Glute Bridges
- Single-Leg GB Hold Right
- Single-Leg GB Hold Left
- Stepback Lunge R: Goblet KB
- Lateral Bounds
- High Knees
- 1 Minute Rest
The Disappearing Act
The first exercise will last: 30 and will be followed by 30 rest. Each round you will add one exercise, but the rest will stay the same.
- Push-ups R: Tennis Ball/Weighted W: Yoga B: Negatives
- Mtn Climbers
- Squats R: Goblet
- Block Jumps Non-Jumping Lateral Squat
- Superman Hold
- Jumping Lunge Non-Jumping Step Back Lunge
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
2,3,4,5,6
3,4,5,6
4,5,6
5,6
6
Interval Training
- 5×4 Minute ROUNDS: 20/:10 Work / Rest
- 1 Minute Rest BTWN RNDS = 25 Min Total Work
- Mountain Climbers
- Plank R: Extended Arm Plank
- Push-Ups R: weighted/tennis ball W: yoga block B: yoga block(s)/negatives
- Glute Bridges
- Superman Hold (B: cobra)
- Squat Jumps (Non-impact: Squats)
- Lateral Lunge R: goblet KB W: goblet KB or Bodyweight B: Lateral Squat
- High Knees (Non-impact: Bike)
- 1 Minute Rest
Core Finishers:
Rolling Planks repeat 3x
Spend: 30 Secs in each position rolling from move to move, limiting rest
– Elbow Plank
– Right Side Plank
– Hollow Body Hold
– Left Side Plank
4 Rounds = 4 Minutes
:20 sec dead bug
:10 sec superman hold
:30 sec rest