Oh, hey there!
Things have been a bit… crazy around here for the past couple of weeks. I’ll give you all a life update on Monday but suffice it to say that I have a few very good excuses for not being around here much lately!
Plus, it’s the Olympics, and who has time to blog when Simone Biles is tearing it up on the floor routine? Am I right?
Ok ok, that’s not the real reason I haven’t been around, but you’ve got to admit that when the Olympics come around, there’s often little time for anything else. Especially the Summer Olympics. And especially especially when there are people like Michael Phelps running around with about 10,000 gold medals.
Anyway, today’s Workout Wednesday is a little EMOM bootcamp workout that my Rondeau Group Fitness ladies did two or three weeks ago. It is great for a small group workout, takes about 30 minutes including rest time, and is a great way to get a full body blast with plenty of fun mixed in with lots of hard work!
We added in a core component between each EMOM set, and also did some partner band runs at the end to round out to about 45 minutes. Adding in a strong core component is a great way to spend a little bit more time on the workout without completely burning anyone out.
EMOM stands for Every Minute On The Minute, and these types of workouts are always a little bit of a silent killer. The “reps” are fairly short in order to allow for some rest time, but as time goes on, that rest feels shorter and shorter, and the effort feels harder and harder! To get the most out of this workout, be strict about the times even when you start to get tired. Each 10 minute segment will be over before you know it!
Medicine Balls (# will depend on the number of people doing the workout)
Flat field space of at least 50 yards in length
Additional equipment for optional core additions of your choice
The Set Up:
Set up one area with 3 cones. One as “Start” cone, one at 20 yards, and one at 50 yards.
Set up another area with medicine balls
Complete the workout:
The first two cycles will each be completed for a total of 10 minutes, completing the designated exercise/combo every minute on the minute. I split my group into smaller sections so that some were working with the med balls while others were running, and so on.
Cycle 1: Side shuffle to cone one, turn and sprint to cone two, and then turn and sprint all the way back to the start cone. Alternate the side facing for each side shuffle rep.
Cycle 2: Med ball squat and throws – hold a medicine ball at your chest. Go down into a full squat, raise from the squat and push/toss the ball straight up overhead. Catch the ball and immediately go back down into a squat.
Medicine ball slams: Raise a medicine ball up overhead, and slam to the ground, contracting your core and using your full body to create the maximum amount of force. If your medicine balls bounce, catch and repeat continuously.
Cycle 3: Burpees. Self explanatory! Think you want more than 5 minutes of this cycle? Think again!
As I said above, we completed an additional core component between each cycle, and then capped the whole workout off with a few rounds of partner band runs. You could stick with just this workout, though, and still get a great full body workout in just 30 minutes! Another great thing about this workout is that it does not need a group either — I completed this a few days before my ladies did and it was great as a solo session too.