Get Your Blood Flowing and Give Your Body a Pump With This Quick EMOM

Adding this type of workout to a single exercise can produce lasting effects of muscle growth that can be great for your programs.

Welcome to the EMOM CRAZE.

More often than not, you see traditional EMOMS (every minute on the minute) in which you perform a few exercises on the top of each minute for a set number of rounds.

Well, I have a new spin for you.

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Welcome to the EMOM CRAZE.

More often than not, you see traditional EMOMS (every minute on the minute) in which you perform a few exercises on the top of each minute for a set number of rounds.

Well, I have a new spin for you.

I find that adding this type of workout to a SINGLE exercise can accumulate density and produce lasting effects of muscle growth and growth hormone, ultimately giving you a new type of training stimulus that can be great for your programs!

This descending MINUTE EMOM can actually help you build muscle, burn fat and leave you with a massive EPOC burn!

EMOM: 10 Reps of each, 15-20 meters on the Carry * Rest 1 minute between each EMOM.

x 9: 50% of Bodyweight Goblet Squats ( 85# for myself ) x 10 reps

x 7: KB Deficit Push-Ups to Farmer's Carry ( Heavy KB's Can be Used Here! ) x 10 + Carry

x 5: Double KB RDL x 10 reps

x 3: SL Bulgarian 1.5 Rep Squats to Jumps x 5 of EACH

x 1: Weighted Wall Sit

You can see the full version here:

The keys here are sticking to the rest periods, which are exactly 60 seconds between each EMOM. To add an additional challenge, load a sled with twice your body weight and after your 1-minute Wall Sit head straight to it and go for a 50-meter Push! Your whole body will thank me later!

I found this way of doing an EMOM to help those who either:

  • Go to a crowded gym and don't have the ability to jump from one thing to the next.
  • Get more out of a density type workout and do not enjoy circuits and/or super-setting.
  • Like more of a mental challenge, because let's be real, 9 sets of Goblet Squats at 50% of your body weight isn't easy for anyone!

Give this exercise a go and let me know what you think! Follow me @mjo_oaf for more workouts you can do anywhere, anytime, with minimal equipment by subscribing to me on @playbook_app.

Photo Credit: baona/iStock

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Topics: SQUAT | PUSH-UP | SQUAT JUMP | BUILD MUSCLE | RDL | LOADED CARRIES