You'll have to move fast in this beast of a cardio banger with 5 massive EMOM rounds per set!
ESTIMATED TIME: 30-35 Minutes
EQUIPMENT: Skipping Rope, Box or Step (no equipment options available)
LEVEL: Intermediate to Advanced
WARM-UP: 10 Minutes
10x Squat - Back Lunge
15x Double Twist Sit-Ups
15x Squat Jumps
15x Narrow-Wide Push-Ups
Complete 2x Rounds
EMOM = Every minute, on the minute.
Set a 5-minute timer and within every minute you need to complete 1 round. Your time left over from the minute is your rest time - get ready to start again when the timer hits the next minute.
00:00 - 01:00 mins - 3x Forward-Back Runs & 5 Burpees
01:00 - 02:00 mins - 3x Forward-Back Runs & 5 Burpees
WORKOUT: 20-25 Minutes
5x Chest to Ground Burpees (or walking burpees)
10x Curtsey Lunges
50x Skips (or High Knee Run)
10x Box Jumps (or 15x Squats)
30x Mountain Climbers
Complete 5x rounds of each set before moving to the next set.
1. Reduce the number of rounds.
2. Increase the time limit (ie 90 seconds)
3. Reduce the jumping movements.