Actually having a baby tomorrow so will get in what I can this week! Everyone have fun with these, they will be similar to last weeks but working in some lunges in the leg day! Go heavy on the devils press!
Day 1: Legs
Equipment Needed: Kettlebells, jumprope, dumbbells
Warm-Up: 5 minutes of light jogging or dynamic stretching.
EMOM 25 Min (5 Rounds)
- Minute 1: 8 Goblet squats
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Dumbbell Lunges x 10 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Devils Press 12 reps (Go Heavy)
Day 2: Back Day EMOM Workout
Equipment Needed: Barbell, Kettlebell, Jump Rope, Rowing Machine
Warm-Up: 5 minutes of light rowing or back stretches.
Lift barbell overhead press: 4 sets of 8 (Choose a challenging weight)
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: 8 Strict Pullups (add weight if needed)
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Lat pulldowns x 10 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Dumbbell press 12 reps
Repeat this circuit until the end of 25 minutes.
Day 3: Chest + Upper Body Day EMOM:
Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Pull-Up Bar
Warm-Up: 5 minutes of arm circles, shoulder stretches, and push-ups.
Lift Bench Press : 4 Sets of 8-10 (Choose a challenging weight)
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Dumbbell Flys x 10 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Dumbbell Bench Press x 8 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Dips X 10 reps (add weight if needed)
- Minute 6: Pushups x 15-20
Repeat this circuit until the end of 25 minutes.
Day 4: Arms Day EMOM Workout:
Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Resistance Bands
Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.
Lift Weighted Pullups 4 sets of 8
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Bicep Curls x 10 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Kettlebell snatches x 10 reps (5 each arm)
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Barbell curls x 8
Repeat this circuit until the end of 25 minutes.
Day 5: Conditioning Day EMOM Workout:
Equipment Needed: Kettlebell, Jump Rope, Running Track or Treadmill
Warm-Up: 5 minutes of jogging and dynamic stretching.
EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.
- Minute 1: Kettlebell Goblet Squats x 12 reps
- Minute 2: Jump Rope for 30 seconds
- Minute 3: Kettlebell Swings x 15 reps
- Minute 4: Jump Rope for 30 seconds
- Minute 5: Hanging Knee Raises x 15
- Minute 6: 20 second sprint row
Repeat this circuit until the end of 25 minutes.
Brands and products I recommend for these workouts :
Crossrope - Best jumprope in the game
Rogue - Squat racks / pull-up bars / benches / kettlebells / weights
Kettlebell kings - Kettlebells