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3 EMOM workout ideas
If you have read ourArticles about EMOM workouts, you may be ready to incorporate them into your fitness goals and workout plan. Considering their huge benefits—like improving cardio, strength training, and endurance—we don't blame you.
We have 3. designedEMOM workout ideasjust for you: a beginner's workout consisting of 5 repetitions of 3 exercises for 3 rounds; an intermediate workout with 5 rounds of 5 exercises of 7 repetitions each; and an advanced version that includes 7 rounds of 7 exercises for 10 reps each. Remember, the key to EMOM training is to set a one-minute timer for each round, complete your reps within that time limit, and then use the remaining seconds to recover.
Feel free to customize these workouts to suit your personal needs and abilities.; If you're new to EMOM-style exercises and can only do one round of the beginner workout, that's great! Starting small and growing as your skills develop is a fantastic way to get comfortable with this type of exercise. Alternatively, if you're more advanced and want to push yourself even harder, you can increase the reps.
In theseEMOM workout ideas, beginners usually start with just their body weight.However, as you progress and develop more strength, you can begin to incorporate weights and resistance. Make sure you understand the weights and can use proper form.
Beginner 3×5
Jumping jacks
Jumping jacks are a simple movement that begins with standing with your feet together and hands at your sides (position 1) and ends with your body in a large X shape (position 2) with your arms and legs extended. Jump from position 1 to position 2—bonus points if you clap your hands at the top—and so on and so forth until you're thoroughly warmed up or out of breath.
Knee push-ups
Lie flat on your stomach on the floor and place your hands flat and slightly wider than shoulder-width apart. With knees bent and core engaged, squeeze your glutes, lower abdomen, and abs. Press into your palms so your body rises until your elbows are fully extended. Your weight should be on your palms and knees. Maintain a tight core so your body is flat and straight. If your elbows hyperextend, maintain a slight micro-bend the entire time. Using core control, slowly lower your body until your elbows bend at a 90-degree angle, then repeat.
Standing squats
Begin standing straight with your feet slightly more than hip-width apart and your toes pointing slightly outward. With your back straight and core engaged, bend your knees and lower them toward the floor. Lower yourself until your knees are bent 90 degrees, keeping your back straight and head up, and return to start
Intermediate 5×7
Jumping Jack Burpees
The two basic components of a burpee are a push-up and a jumping jack. Start by standing with your feet shoulder-width apart. Hinge at your hips until your hands reach the floor (also shoulder-width apart) and jump your feet behind you, landing on a high plank. From here, do a push-up. After the push-up, jump your feet back toward your hands and use the energy of your feet to propel your body back into a jumping jack. The entire Jumping Jack to Push Up and Back counts as 1 Jumping Jack Burpee.
(assisted) pull-ups
Grab a pull-up bar with your palms facing forward and place them slightly wider than shoulder-width apart. You can use either an assisted pull-up machine or a regular bar, with your feet hooked into a resistance band attached to the bar. Tighten your arms, back, and core muscle groups, pull up until your chin reaches the bar, and slowly lower before repeating.
Lunges
Stand upright with your feet about hip-width apart and your hands on your hips. Lift your right foot and take a big step forward. Land on your right heel first, keeping your core engaged. Lower your left knee as your front leg bends, trying to keep your front knee at a 90-degree angle. If your front knee extends past your front toes, you need to take a larger step. Now you basically do this in reverse until you are back in the starting position. Push back while engaging your core, then repeat with your other foot; each set of two counts as one rep.
Bicep curls
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell with an underhand grip with your arm at your side. Bend your elbow so that your arm curls toward your chest, then slowly and controlled bring your arm back to its original starting point. Try to keep your elbow next to your ribcage throughout the curl. Repeat on the other side.
Tricep dips
If dip bars aren't in your wheelhouse, we recommend using a bench or chair for an assisted triceps dip. The movement is simple: place your hands on the front edge of the bench or chair with the backs of your fingers facing forward. Start with your arms straight. Place your legs in front of the chair, either bent (this is a more supported variation) or straight (less supported and more difficult). Make sure your lower back is almost touching the chair and use your triceps to lower your body toward the floor, bending your elbows. Once the angle of your elbows reaches 90 degrees, push back up.
Expands 7×10
Power cleaning
Set up a barbell according to your strength (get comfortable with an extremely light weight power clean). You should not do this exercise for the first time in a quick EMOM training program. Bend over with your feet hip-width apart. The bar should be about an inch away from your shins. Grasp the bar on the floor with your hands shoulder-width apart in an overhand grip.
Shift your weight onto your heels, keeping your chest up and engaging your core. Squeeze your shoulder blades together throughout the exercise; don't let your posture break.
Next, you will pull the bar up to knee height and maintain this position. Keep your lower back arched ever so slightly and make sure you're lifting with all of those strong core and leg muscles (not the muscles in your back).
Once you've reached knee height, the explosive movement begins: You'll physically jump as high as you can (while holding a weight, this will probably only be an inch or two) while shrugging your shoulders and bending your elbows to bring the bar up in a vertical line across the room. As with the first lift, make sure you're using your core, glutes, hamstrings, hamstrings, and calves (and NOT your back!).
When the bar has moved as far in space as possible, bend your knees just enough to lift the bar onto your shoulders and collarbone by shooting your elbows forward. The bottoms of your arms should end parallel to the floor (or as close as possible). Stand tall from the slightly bent position you entered to catch the bar.
Roll the bar off your shoulders, gently catch it while standing, and move it back to the floor to walk again. This should be one big fluid movement.
Burpees
Start standing with your feet hip-width apart. Bend down at the hips and knees to place your hands on the floor, shoulder-width apart. Press into your palms and jump your feet out, landing in a push-up position, then do a push-up! To return to standing, jump your feet back toward your hands and explode straight up through your feet into a jump.
Bench press
When bench pressing, load the bar with a weight that you know you can do 10 repetitions of. Lie under the bar with your shoulders directly under the bar. Grip the bar with your hands slightly wider than shoulder-width apart and lift the bar from its holding position. Lower the bar in a controlled manner to your chest and then push it back up.
Push-ups
Lie flat on your stomach on the floor and place your palms flat on the same line as your shoulders and slightly wider than shoulder-width apart. Curl your toes under your feet and tighten your core by squeezing your glutes, lower stomach, and abs. Press into the palms of your hands and the balls of your feet and lift your body until your elbows are fully extended. Maintain a strong core so your spine is as straight as possible. If your elbows are hyperextended, maintain a slight microbend the entire time. Using core control, slowly lower your body until your elbows are at a 90-degree angle, then push back up and repeat.
Tricep kickbacks
If you have a bench available, position your body by placing one leg on the bench. Your knee, calf and foot should press into the bench while the other leg is on the floor next to the bench. With your left knee on the bench, press your left palm into the bench as well. Hold a light dumbbell in your right palm. From here, raise your right arm so that your upper arm is parallel to your torso (almost 90 degrees to the floor).
If a bench is not available, shift your feet underneath you for support and bend your hips forward so your core is nearly 90 degrees to the floor. Hold the dumbbell with the hand opposite the foot that is further forward.
With a light dumbbell in hand, start with a 90-degree bend at your elbow and press the weight back until your arm is fully extended. Now stretch the elbow joint against the resistance in a bent position and repeat the process. The triceps kickback involves extending the elbow joint against resistanceslowand with minimal weight.
Single leg squat
The name speaks to the movement - with a chair or bench behind you in case you fall, standing on one leg and squatting until your butt taps the chair and stands back up. It helps to keep your arms further in front of you for balance, but don't let this pull your upper body downward (your form should be as close to your normal squat as possible).
V-Oops
Start by lying flat on your back with your legs together and flat on the floor and your arms stretched straight up, covering your ears. The idea here is to use your core to lift your legs and torso into that V shape with just your seat on the floor.
The hardest part is keeping your back flat and your legs straight throughout the movement; Bringing your upper and lower body into a balanced position at the same time is a big challenge. When you reach the top with your legs about 45 degrees and your hands reaching toward your feet in a “V” shape, lie back in a controlled manner by tensing your muscles.
Now all that's missing isgo to the gym(or a nice open area at home) and get to work!