The 20 Minute Workout: EMOM (Every Minute on the Minute)

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If you are limited on time but still want to make an impact with your training time EMOM workouts might be the answer you are looking for.

When it comes to learning a new movement or wanting to improve how you move, you need to practice. The problem with practicing and refining a specific movement during a total body strength day or after an intense cardio session is that your body will be more fatigued. To become efficient at a movement and to ensure that your form and technique are not lacking you need to practice quality repetitions.

Most of us to do not have extra time in the week to devote to our movement patterns when we are already exercising several hours each week. The majority of us, myself included, want to feel like we gave it our all when we workout, dripping with sweat, and like we pushed our  bodies until we had nothing left. The older I get the more I realize how important it is to balance these high intensity sessions with movement specific focus sessions.

If you are looking for an efficient way to add movement training into your week EMOM (Every Minute on the Minute) workouts are a great starting place.

While there are many different ways to do an EMOM (Every Minute on the Minute) workout today I am mainly focusing on 1 movement pattern with very few reps performed each minute.

HOW TO DO AN EMOM WORKOUT

  1. Pick one movement. This movement needs to be a total body movement. Examples – Turkish Get Ups, Pull-Ups, Box Jumps, Pushups, or Burpees.
  2. Pick your total reps. How many reps do you want to do? Start with 20 if it is a new to you movement. Your total reps can be 20, 40, 60, 80, or even 100. It really depends on the movement.
  3. Each minute you perform 1-5 reps of the movement you selected. The goal here is to make sure that the during the minute you are only working for about 15-20 seconds.
  4. Rest during the remaining time. The beauty of these types of workouts is that you are allowing your body ample time to recover so you are never overly fatigued while performing the movement.
  5. Repeat for 20 minutes.

BENEFITS OF AN EMOM WORKOUT 

  • You don’t have to think about the workout. You can focus on form and technique. The pace is set for you by using the clock.
  • EMOMs are super versatile. You can program these with many different exercises. Keep reading for examples.
  • Built in rest. You should be resting more than you are working during an EMOM workout. If you can keep the movement to 15 seconds to perform all your reps for the minute you are looking at a rest to work ratio of 3:1. This is a very good ratio. The recovery will allow to complete your next set without being fatigued.
  • You will feel it. By focusing all your energy on practicing one movement not only will you become more efficient but you will also be feeling your effort within the next day.
  • Did I mention it is only 20 minutes?!?

EXAMPLES OF EMOM WORKOUTS

Like I mentioned earlier there are so many ways you can do an EMOM workout. Below are 6 examples of different 20 minute EMOMs.

20 Minute EMOM (Every Minute on the Minute) Workouts

It wasn’t until a few months ago that I was able to do a pull-up. I followed a 12 week strength training program and was super consistent with my workouts. I am still working on building up strength and working on my form. When I perform pull-ups in an EMOM workout I try to do as many as I can without assistance. When my form starts slacking or I can’t get my body up I use thick resistance loop bands to assist me. I just wanted to share that in case pull-ups are challenging for you also.

To time these workouts I like to use either the Seconds Pro App on my iPhone or my Gymboss.

Get creative with EMOMs. These are just examples and are by far not the only way to do these. Have fun working on a more balanced and stronger body!

PS…In case you are looking for some new workout gear check out the Reebok One Series Tights. I love these pants! I wear them at least twice a week. I also have worn my ASICS Women Gel Fit Sana Cross Training Shoe for every workout I have done since I received them in the mail last Fall. This shoes fit like a sock and are so light! Hands down my most favorite shoe. EVER.

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The Anywhere Pyramid Workout

Disclaimer: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this workout assumes the full risk of injury resulting from performing the routine.

Pyramid training is highly effective, challenging and can be tons of fun! When pyramid training you focus on completing certain amount of reps and recording how long it takes you to complete the circuit. In this anywhere pyramid workout you will be moving from one exercise to the next quickly, with little to no rest in between, so there is no need to then do additional cardiovascular exercise.

The anywhere pyramid workout can be done just as the name implies, anywhere. There is no equipment needed. Get ready to get sweaty!

THE WORKOUT

Complete the entire circuit as listed below by doing 4 reps for each exercise. Go back and repeat the circuit but now do 6 reps. You will continue adjusting the rep amounts as listed below until you finish with 4 reps. Set a timer and go as fast as you can.

the anywhere pyramid workout

 

UP DOWNS

  1. Start in the top of a push up position.
  2. Jump your feet in, bringing your knees to your chest and keep your hands on the floor.
  3. Come to standing and jump into the air, raising your arms overhead
  4. Return to a squat with hands to floor and then jump your feet back plank.
  5. Modification: Instead of jumping to and from your hands step up instead.

SHOULDER PUSHUPS

Shoulder Pushups

  1. Start standing with your feet hip-width apart. Fold your body forward from your hips until you can reach both hands flat on the floor in front of your feet.
  2. Walk your hands out and away from your legs until your body is in an upside-down ‘V’ position, pressing your chest back towards your thighs.
  3. Bend both elbows and bring the top of your head closer to the mat (be sure to keep your chin into your chest so you don’t strain your neck). Then, press away from the floor and straighten your arms.

STANDING KNEE TUCK

Standing Knee Tuck

  1. Stand with feet together. Lift left leg straight back, hinging forward at hips, reaching hands forward by ears; keep hips level and body straight from hands to heel.
  2. Using your core, draw left knee in to chest, bending elbows to pull arms down to knee; return to previous position.
  3. Modification: Hold onto the back of a chair.

PLANK JACKS

Plank Jacks

  1. Start in plank postion.
  2. Jump your feet out wide to the sides.
  3. Jump your feet back in together.
  4. Continue jumping your feet out wide and back in.
  5. Modification: Instead of jumping your feet out wide, step one foot at a time out wide.

KILLER LEG CIRCLES

Killer Leg Circles

  1. Start on your back. Reach your arms over your head and lift your shoulders off the mat. Engage your core and pull belly button into spine.
  2. Place left foot on mat with ankle stacked under knee and extend right leg straight up in the air.
  3. Make small circles with your right leg.
  4. Make it harder: Extend left leg 1 inch off the floor and leave it hovering for the duration of your leg circles.

Let me know if you try this. Happy Sweating!

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The Drop & Squat Workout

I am fairly certain I won’t be able to move this morning. The last two days I have been at Yoga Sculpt Training for CorePower Yoga and I think I might have squatted myself silly. I can’t remember the last time I did that many squats at once. It has been awhile and my legs are letting me know.

Learning a new format has really taken me outside of my comfort zone. It is humorous to hear yourself try to teach knowing where you want your class to go but being unable to verbalize it effectively.

In honor of the insane amount of squats and pushups I have done over the last two days I wanted to share the love with you! Here is a fun workout that has just the right amount of squats and pushups to get your heart rate up with a fun little cardio burst thrown in at the end. Have fun and remember to drop low into each and every squat. Keep your chest up and those hips back.

Drop & Squat Workout

Hope you all have a great weekend! Just curious, has anyone taken class at CorePower Yoga? Would love to hear your thoughts!

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