Looking for a quick and effective workout to stay summer ready? Look no further than the 3 EMOM workouts designed by personal trainer Tasha Wolf Whelan. EMOM, or Every Minute On the Minute, training is the perfect solution for those busy days or when you’re on vacation. In this article, you’ll discover the benefits of EMOM workouts and find three challenging routines to push you to your limits. Plus, Whelan provides expert tips for each workout to help you maximize your results. Get ready to sweat and feel strong with these EMOM workouts!
EMOM Programming
Set your timer for a heart-pounding eight minutes and prepare to embark on a challenging exercise routine designed to push your limits. With each passing minute, you’ll dive headfirst into a carefully crafted pairing of movements, aiming to complete it with high-quality technique.
Once you’ve finished the reps or set scheme, take a well-deserved breather for the remainder of the minute. But don’t get too comfortable because the next minute is just around the corner, ready to push you further.
EMOM (Every Minute on the Minute) Duration Rest
- #1 Push-up Start to Sprint 8 Minutes The Remainder of the Minute
- 2-3 minute Recovery
- #2 6-10 Jump Lunges + 5-10 V-ups 8 Minutes The Remainder of the Minute
- 2-3 minute Recovery
- #3 3 Broad Jumps + 10 Tall Plank Shoulder Taps 8 Minutes The Remainder of the Minute
EMMOM Training Tips
EMOM 1: Pushup to Sprint
The explosive pushup movement trains your muscles to contract forcefully and efficiently, which carries over directly to the explosive burst required during sprints. By integrating the pushup start, you are preparing your body to transition from upper-body push to lower-body propulsion while “falling” forward, enhancing your ability to accelerate and reach top speed while also training upper-body power right out of the gates.
EMOM 2: Jump Lunges + V-up
This dynamic exercise pairing offers a range of benefits that will help you develop more potent, more powerful legs and a stable, robust core. The Jump lunges target your legs, glutes, and explosive power, while V-ups engage your abdominal muscles, promoting core strength and stability. They create a synergistic fusion that torches calories and improves balance, coordination, and muscular endurance.
EMOM 3: Broad Jump + Plank Shoulder Tap
The explosive power generated during the broad jump carries over seamlessly to the stability and control required during the plank exercise. By transitioning from the explosive movement of the broad jump to the static plank position, you challenge your body to maintain stability and control while engaging your core muscles for added intensity.
EMOM workouts are a fantastic way to maximize your time and get an effective workout in, even when you’re short on time or traveling. The concept of performing a certain amount of exercises and reps within a minute followed by a rest period allows you to push yourself and work on both strength and conditioning.
The first EMOM workout, “Push-up Start to Sprint,” combines a push-up movement with a sprint. This pairing is great for training your muscles to contract forcefully and efficiently, which directly translates to the explosive burst needed for sprints. By integrating the push-up start, you’re preparing your body to transition from an upper-body push to lower-body propulsion, improving your acceleration and speed.
The second EMOM workout, “Jump Lunges + V-ups,” focuses on developing powerful legs and a stable core. Jump lunges target the legs, glutes, and explosive power, while V-ups engage the abdominal muscles, promoting core strength and stability. This exercise pairing not only torches calories but also improves balance, coordination, and muscular endurance.
The third EMOM workout, “Broad Jump + Plank Shoulder Tap,” combines an explosive movement with a stability exercise. The explosive power generated during the broad jump carries over seamlessly to the stability and control required during the plank exercise. By transitioning from the explosive movement of the broad jump to the static plank position, you challenge your body to maintain stability and engage your core muscles for added intensity.
When performing these EMOM workouts, it’s important to push yourself and focus on maintaining proper form and technique. Start with a weight or difficulty level that challenges you but still allows you to complete the required reps within the minute. As you progress, you can increase the intensity by adding weight or performing more reps within each minute.
To get the most out of your EMOM workouts, here are some tips to keep in mind:
- Warm up adequately before starting each workout. This will help prepare your muscles and prevent injuries.
- Choose weights or difficulty levels that challenge you without sacrificing form. It’s better to maintain proper technique with lighter weights than to compromise form with heavier weights.
- Focus on quality over quantity. It’s important to complete each rep with correct form rather than rushing through the movements.
- Rest as needed during each minute to recover and maintain proper form for the next set of exercises.
- Listen to your body and modify exercises as necessary. If a certain movement is causing pain or discomfort, find an alternative exercise that targets the same muscle group.
- Stay hydrated throughout your workout. Keep a water bottle nearby and take sips regularly to avoid dehydration.
- Cool down and stretch after completing the EMOM workout. This will help prevent muscle soreness and promote flexibility.
Remember, consistency is key when it comes to seeing progress with any workout routine. Aim to incorporate these EMOM workouts into your fitness regimen 2-3 times per week to see results. Whether you’re short on time or looking for a new challenge, EMOM training is a great way to keep yourself summer ready. So grab a timer, lace up your sneakers, and get ready to bring the heat!
