WORKOUT

Bodyweight Strength EMOMs

Total Body Strength and Conditioning · 33 min · 140–270 kcal
View on TV:
17/1723 – Bodyweight Strength EMOMs

Today’s work­out is a Body­weight Strength EMOM. This is a quick 20-minute EMOM if you are short on time or trav­el­ing. The goal is to com­plete each set with 15 – 20 sec­onds to spare, allow­ing you to catch your breath before mov­ing on to the next exer­cise. This for­mat keeps you engaged and ensures you’re work­ing hard but not over­do­ing it. This work­out is excel­lent for any­one look­ing to improve their sta­mi­na, mus­cle endurance, and strength. This work­out is per­fect for all lev­els, offer­ing dif­fer­ent rep options for each lev­el. You won’t need any equip­ment for this work­out, mak­ing it ide­al when trav­el­ing or if you have lim­it­ed equip­ment. All you need is your body weight and some moti­va­tion to push through.

Here’s what you need to know about today’s work­out team! Each exer­cise has three lev­els: Lev­el 1 is 10 reps, Lev­el 2 is 15 reps, and Lev­el 3 is 20 reps. This allows you to choose the dif­fi­cul­ty that suits your cur­rent fit­ness lev­el. For exam­ple, you might feel strong enough for Lev­el 3 squats but pre­fer Lev­el 2 push-ups. The struc­ture is flex­i­ble, so you can tai­lor it to your needs. Pay atten­tion to your form and ensure you’re mov­ing with con­trol, espe­cial­ly with exer­cis­es like the rear ele­vat­ed split squats and plank toe taps. These move­ments are designed to build strength in a bal­anced way, tar­get­ing mul­ti­ple mus­cle groups and help­ing you stay injury-free.

We start with a dynam­ic warm-up to get your body ready: jump­ing jacks, lunge to rota­tion, pogo hops, seal jack, bird dog with rota­tion, and inch­worm. Dynam­ic moves are per­fect for increas­ing your heart rate and prepar­ing your mus­cles for the work­out. Today’s dynam­ic warm-up has many basic, but effec­tive moves.

The work­out con­sists of a vari­ety of exer­cis­es to keep things excit­ing and chal­leng­ing. Body­weight squats and jump squats will fire up your legs, while push-up shoul­der taps and close grip push-ups work your upper body. We also have dynam­ic moves like split hops and step back knee dri­ves to improve your coor­di­na­tion and agili­ty. And don’t for­get the core work with V‑ups, plank toe taps, and bird dogs to build a strong and sta­ble midsection.

If you find some exer­cis­es too harsh, that’s okay! I will offer mod­i­fi­ca­tions as need­ed. Also, you can mod­i­fy by reduc­ing the num­ber of reps or adjust­ing the range of motion. On the oth­er hand, if you want to push your­self, try increas­ing the reps or adding a pause at the top of each move for an extra burn. Remem­ber, the goal is progress, not per­fec­tion. It’s okay to take a break or slow it down for today’s work­out if you need to. The goal is to finish.

We will fin­ish strong with a well-deserved cooldown round to help your mus­cles recov­er: thread the nee­dle, child’s pose with reach, pigeon stretch, seat­ed twist from the but­ter­fly, seat­ed for­ward fold, and knee hug. These stretch­es will help release ten­sion and improve your flex­i­bil­i­ty. So take your time and relax with this one team.

Team, make this work­out your own. Again, pick and choose dif­fer­ent lev­els of reps if need­ed for each exer­cise. So, let’s get focused and enjoy the process of improv­ing our­selves with each workout.

Work­out Structure

Warm Up: 2 Rounds, 30 Sec­onds Each (6 Minutes)

  • Jump­ing Jacks
  • Lunge to Rotation
  • Pogo Hops
  • Seal Jack
  • Bird Dog with Rotation
  • Inch Worm

Body­weight EMOM: 1 Round, 60 Sec­onds Each (20 Minutes)

Use the reps to deter­mine your level.

  • Lev­el 1 – 10 Reps
  • Lev­el 2 – 15 reps
  • Lev­el 3 – 20 reps
  1. Body­weight squats
  2. Jump squats
  3. Push-up shoul­der taps
  4. Rear ele­vat­ed split squat L
  5. Rear ele­vat­ed split squat R
  6. Split hop R
  7. Split Hop L
  8. Plank Toe Taps
  9. Close grip push-ups
  10. Ceil­ing reach crunch
  11. V Up L
  12. V Up R
  13. Bird dogs
  14. Dips
  15. Thrusters
  16. Sumo Squats
  17. In and out squat jump
  18. Step back, Knee dri­ve R
  19. Step Back, Knee dri­ve L
  20. Full Ext Crunch

Cooldown: 1 Round, 30 Sec­onds each (5 Minutes)

  • Thread the Nee­dle L
  • Thread the Nee­dle R
  • Child Pose with Reach L
  • Child Pise with Reach R
  • Pigeon Stretch L
  • Pigeon Stretch R
  • Seat­ed Twist from But­ter­fly L
  • Seat­ed Twist from But­ter­fly R
  • Seat­ed For­ward Fold
  • Knee Hug