Wednesday January 3rd – E.M.O.M HIIT

Wednesday: 1/3  

E.M.O.M HIIT

5 x 5 minutes at each station.  Every minute on the minute, start with Blue: 8 Reps, White: 10 Reps, Red: 12 Reps of the primary exercise, then finish the minute with the secondary exercise.  Rest 1 min between stations.

Station 1 – Primary = Mtn. Climbers The Hard Way (Each Side), Secondary = Plank (Elbow or High Plank)

Station 2 – Primary = KB Goblet Squat R:(60+/50+)W:(45+/40+)B:(35+/25+),   Secondary = Wall Sit

Station 3 – Primary = Med Ball Toe Touches (Core Move),   Secondary = Jump Rope R:Double Unders

Station 4 – Primary = KB Swings R:(60+/50+)W:(45+/40+)B:(35+/25+),   Secondary = Glute Bridge Raises (2 sec pause and squeeze)

Station 5 – Primary = Burpees B:Newbie Burpees,   Secondary = Rest