FOF Workout – Every Minute on the Minute

Happy 4th of July!  Hopefully, you have time to get a quick workout in before the grilling, swimming, and fireworks today!  If you've got a little time, we have a great Wednesday Workout for you.

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The Structure

 The EMOM (every minute on the minute) is one of my absolute favorite workouts.  It pushes you to work as hard as possible since the faster you work, the more rest you get.  Rest is always a good motivator for me.

The structure is simple.  You take a list of exercises, find a rep count that pushes you just a little in the beginning, and start each exercise every minute.  If you are doing 20 squat jumps, and that only takes you 20 seconds, you get 40 seconds of rest.

You can do this workout where you stay with one exercise only for a set number of rounds, or you can go through a list of exercises.  It's a holiday, so we are going with a list since that seems to be a little easier than staying with just one exercise for five rounds.

The Workout

Begin each exercise every minute on the minute.

  • 20 Squat Jumps
  • 18 Push ups
  • 16 V ups
  • 14 Burpees
  • 12 Jump Lunges (2 count)
  • 10 Sit up with Russian Twist
  • Repeat 5x

Enjoy and Workout up a Sweat

We hope that this helps you break a sweat before you begin your July 4th activities.  Have a safe and happy 4th!

Kenzie Presnell

Loving life, enjoying the ride, and trying to live life as healthy as I can.

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