Welcome back to the Workout of the Month series! Each month, we are featuring our favorite workout from the OMORPHO fitness app, which has a collection of fun and effective fitness routines led by guest trainers and me. We have an awesome community of people who log on, sweat and push themselves to gain more strength and energy!
This month, I want to focus on the debut of our first EMOM workout. EMOM stands for “every minute on the minute,” and in this 20-minute sweat session, we have three six-minute EMOMs. At the top of every minute, you complete two exercises (of roughly 6-10 reps each) followed by a short rest period. You repeat that sequence six times, all while staying within your minute interval each time.
As you get more fatigued, the exercises will take you a little longer each round, which means your rest decreases. These workouts are fast-paced, challenging and fun with strength, plyometrics and built-in rest. And not only that, you’re done in 20 minutes!
EMOM Block 1
In block 1, our two exercises are four lunge/squat combos and six walking planks. Complete both of these moves in under a minute and rest with whatever time is remaining. These are compound moves, meaning they combine two or more exercises/muscle groups and can be modified to make them easier. For example, you can take out the jumps or perform the plank on your knees. While wearing the G-Vest, you will use more core, back and leg strength to perform these moves with good form and power!
EMOM Block 2
Block 2 has the same format but with different moves. At the top of the minute, perform 12 air squats and four push-up shoulder taps. Doing these combines a lower body exercise with an upper body exercise and focuses more on strength (without jumping). Sometimes, it’s nice to do fewer push-ups!
EMOM Block 3
The final block is my favorite and includes ten lunge drives and six burpee plank jacks. It's tough but fair! These moves incorporate upper body, lower body, core and cardio for a perfect finish to a 20-minute workout. Also, doing burpees with a weighted vest? Whew! If you want to modify it, you can do the same moves without jumping.
EMOM workouts are a great way to push yourself when you only have a certain amount of time to work out. The built-in rest naturally makes you want to push harder during the workout intervals. When working out with us in the OMORPHO fitness app, we explain exactly when to start and stop, and we work out hard alongside you. We also provide several ways to make each workout harder or easier, along with other ways to customize the experience.
Thanks for reading, team! Until next time.
This workout, plus many others on the OMORPHO fitness app, is designed to teach you how to move your body properly and give you an effective workout. At OMORPHO, we make it easy to click on a workout and go, allowing you to train anywhere. So come join us by downloading the OMORPHO app! And if you missed my January Workout of the Month, check it out on the OMORPHO Fitness Blog.