20” work 10” rest - Push ups (knee push ups if too hard) - Sit ups

Every minute on the minute, EMOM workouts challenge you to complete an exercise or a sequence of exercises for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. - 6 reps plank up downs - 6 single leg glute bridge - 12 heel tap

Amrap 7’ (complete as many rounds as possible) - 10 snowman - 20 alternated reverse lunges - 20” high knees

20” work 10” rest - burpees or squat jump or if you can’t jump squat to toe raises - overhead squat

30” for exercise Repeat 3/4 times without rest - high plank - squat - crunches - low plank - walking lunges - high knees

30” for exercise Repeat 3/4 times without rest - reverse lunges - sit ups - jumping jacks - push ups - mountain climbers - bicycle crunches

Repeat this sequence 3 times - pull down - sumo squat - lateral raises - swing

Repeat this sequence 3 times - skip lunges - punches - curl and press - skater squat iso

30” for exercise Repeat 3/4 times without rest - Russian twist - lateral raises - DB clean - walking lunges - DB row - high knees

30” for exercise Repeat 3/4 times without rest - low plank - push ups - shoulder press - Romanian deadlift - reverse lunges - sit ups

Complete each exercise in 20 seconds with 10 seconds of recovery. At the end of each round remove the first exercise in the sequence. The intensity ladder is considered concluded when the last round consists of two exercises. - sit up with rotation - single leg plank - plank jacks - oblique crunches - Russian twist

20” work 10” rest - crossing mountain climbers - High plank reach

20” work 10” rest - high plank - side plank

Every minute on the minute, EMOM workouts challenge you to complete an exercise or a sequence of exercises for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. - 5 half burpees - 20 high plank shoulder taps