Looking for a workout to get your heart rate up? Give this EMOM workout a try. This workout works like this. Set your timer for 8 minutes, and choose the first two exercises. Complete the reps listed and rest the remainder of the minute. Then move into the second exercise complete the reps, rest the rest of the minute and repeat this 4 times. Then move into the second block and then the third block completing them the same way.
Squat Thrusters (20 Reps)
Bring a set of dumbbells to your shoulders in a front squat position. Begin the movement by squatting down and driving the hips backwards and keeping the chest proud. Driving evenly through the feet return to the start position and press the dumbbells up over your head using the momentum generated when you stand.
Hand Release Pushups (15 Reps)
Begin in a high plank position with your hands underneath your shoulders and your spine neutral with your core active. You can also begin on your knees instead of your toes if needed. Bending through the elbows lower your chest all the way to the floor keeping your core active and your spine neutral. Rest your body flat on the floor while lifting your hands off the floor at the bottom. Then take your hands back to the floor and maintain a strong core and neutral spine push yourself back up to the tall plank position. If you are not able to do this without dropping in the hips or maintaining a neutral spine, move to your knees and complete the movement from your knees.
No Jump Burpees (15 Reps)
Begin standing up tall with your feet hip to shoulder width apart and your hands at your sides. Start the movement by bringing your hands to the floor in front of you by folding at the waist. Once your hands are one the floor jump both feet out behind you to land in a plank position and lower your chest to the floor. From here push yourself back up and jump your feet back in so you are back in a forward fold again and then stand straight up. As the name suggests there is no jump at the top of these burpees. Once you have stood up tall, repeat the motion for the required number of reps.
Alternating Dumbbell Snatches (16 Reps)
Begin with a single dumbbell on the floor. Dropping the hips backwards into a squatting position, grasp the dumbbell with one hand and lift the dumbbell up towards your chest then straight over your head. Ensure that this movement from the floor to straight over your head is smooth throughout. Return the weight to the floor and then repeat on the other side.
Plank Jacks (30 Reps)
Begin in a high plank position with your hands directly underneath your shoulders and your spine neutral. From your high plank position jump your feet out wider to the side and back together for the plank jack. Repeat for desired reps keeping your core active and your hips and back neutral as you do so.
Barbell Cleans (10 Reps)
Begin with the barbell just below your knees at about shin level. If you have bumper plates it should be able to sit on the floor, however if you aren’t using plates/weights on the bar then it won’t. Driving your hips forward generate momentum and use it to bring the bar up to rest across the front of your collarbones. Your wrists will turn over as you do this. At the top of the movement return to the start position in a controlled manner.
As always, you can check out video demos of these exercises on my instagram page and hangout there for daily fitness and wellness tips.
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