Welcome to week three!
Thats to be expected.
This common workout style dictates that you start a new move with a specific rep count every minute.
Katie Thompson
Once you complete the desired number of reps, you recover for the rest of the minute.
After the minute, you move on to the next exercise.
Sounds simple, right?
Well, what makes the EMOM so challenging is that your rest is built into the minute.
That means the slower you get through your reps, the less time you have to recover.
But if you get through them quickly, youll have more time to rest up.
But you dont want to get sloppy, so dont sacrifice form for speed.
Its better to take your time and perform the moves correctly rather than speed through and risk injury.
The strength workout below is for Day 15.
Dont forget to check out the full month of workoutshere, or go to the workout calendarhere.
Workout Instructions
Do each move below for your selected period of time and rest.
At the end of all the moves, rest for 60 seconds.
That’s one circuit.
Do the entire circuit three to five times.
If you finish in less than 60 seconds, rest.
At the start of the next minute, start again.
Repeat in this way for four minutes.
Bend your elbows and lower your chest to the floor.
Drop to your knees if needed.
Push through the palms of your hands to straighten your arms.
Now stand up halfway, keeping your glutes engaged, into what is basically a half squat.
From the half-squat position, drop again into your lowest squat position.
Now stand up all the way, squeezing your glutes and keeping your core engaged as you stand.
Think of this move as an elevator with three levels: top, middle, bottom.
So the movement should be: top to bottom, to middle to bottom, to top.
Crunch up, reaching your right fingertips toward your left flexed toes.
Think about driving your foot toward the wall behind you.
Reverse the movement and extend your arm and leg back out.
Continue this movement for a set amount of time.
Think about driving your foot toward the wall behind you.
That’s one rep. Do 20 reps.
This is your starting position.
Jump your feet back together.
you’re free to speed up the jumps as you get more comfortable with the movement.