Conditioning workouts in the every minute on the minute (EMOM) format are great for getting your heart rate up and leaving you feeling sweaty and accomplished (although you don’t have to sweat to have a good workout)! Set your timer for 10 minutes for this one and complete the first two exercises then repeat for the second and third block. Make sure you take a few minutes of rest in between each block. You can also increase or decrease the amount of time on your timer as you see fit! Reps are listed beside each exercise.
BLOCK 1:
Slam Balls (12 Reps)
Begin with a slam ball on the floor in front of you with your feet hip to shoulder width apart. Bending through the knees using a squatting motion bend down to pick up the slam ball with both hands. Stand all the way up by extending through the knees as you raise the slam ball over your head. At the top of the movement you should be standing tall with your arms straight above your head. Drive your hips back and bring the slam ball down towards the floor with as much force as you can (you should feel like you are slamming it at the floor). Once the ball is back on the floor you can return to the top of movement and repeat for desired reps or time.
Plank Up Downs (10 Reps)
Begin in a high plank position with your hands right underneath your shoulders, your core active and a neutral spine. Keeping your core active to maintain little rotation at the hips lower from one hand to the elbow and repeat the same thing on the opposite side. Once both elbows are on the floor return to the high plank position by lifting off the elbow back onto the hand and repeating on the other side. This movement can be done from the knees as well if required.
BLOCK 2:
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.
Squat Jumps (15 Reps)
Position your feet hip to shoulder width apart. Begin by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). From the bottom of the squat position explode through your feet jumping up out of the squat position. Use the power through your legs to jump as high as possible. As you return to the floor land softly but bending your knees and returning to the bottom squat position. Repeat the motion for desired reps.
BLOCK 3:
Barbell Cleans (10 Reps)
Begin with the barbell just below your knees at about shin level. Driving your hips forward generate momentum and use it to bring the barbell up to rest on your shoulders. From here lower the barbell back to your starting position at your shins. Complete desired reps.
Burpee Jump Overs (10 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. Jump laterally (to the side) and repeat the burpee movement, then jump back in the other direction. You can jump over a dumbbell or barbell, or you can just jump to the side without jumping over anything.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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