Day eight, here we go!!
A quick 12 minute emom today. EMOM stands for ‘every minute on the minute‘ and is a type of metabolic conditioning training where the goal is to do a certain activity at the start of every minute for a set period. The remaining time within each minute is the trainee’s rest period.
10 squats: stand with feet shoulder-width apart, chest up, and core braced;then, hinge at your hips and bend your knees as if sitting in a chair, keeping your weight in your heels and knees aligned with your toes, going as low as comfortable (thighs parallel to floor);finally, push through your heels to return to the start, breathing out as you rise.
10 renegade rows: start in a high plank with hands on dumbbells, feet wide for stability, and body in a straight line;then, alternately row one dumbbell to your hip, squeezing your back and keeping hips level, before lowering it back down and switching sides, focusing on core control to prevent rocking.
10 alt step backs: a lower body exercise where you step backward, lower into a lunge, and alternate legs, focusing on driving through the front heel to work quads and glutes, keeping your chest up and spine neutral.
20 sec plank shoulder taps: start in a high plank (push-up) position, hands under shoulders, feet wide for stability;then, lift one hand to tap the opposite shoulder, return it, and alternate sides, keeping your hips and core steady to build anti-rotation strength, minimizing sway.
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