4 EMOM Bootcamp Workouts-Push,Pull,Squat

Posted By Georgette Pann
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4 EMOM Bootcamp Workouts-Push,Pull,Squat

 

Day 1

 Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

———————–

Day 1: Push – EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

 

Push Ups (15-20 Reps)

Dips (15-20 Reps)

Dumbbell Floor Chest Press (15-20 Reps)

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

 

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

———————————————————-

DAY 2

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

60 Sec Break and Repeat

—————————-

Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

 

Single Arm Rows Right Arms (15-20 Reps)

Single Arm Rows Left Arms (15-20 Reps)

Band Bicep Curls (15-20 Reps)

Band or Dumbbell Bilateral Rows (15-20 Reps)

Dumbbell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches

—————————————————————–

DAY 3

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

 

60 Sec Break

—————————–

Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

 

Alternating Leg Lunges (15-20 Reps)

Squat Jumps (15-20 Reps)

Dumbbell Sumo Squats (15-20 Reps)

Dumbbell Stiff Leg Deadlifts (15-20 Reps)

KettleBell Swings (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

 

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Spiderman Mountain Climbers and Bicycle Crunches

—————

You can find some more EMON Workouts 

12 month Done for YOU Bootcamp Workout Periodization System. This is a Game Changer for the Bootcamp Industry ==> Plug n Play
http://smartfitproworkouts.com/bootcamp-periodization-system

 

101 Conditioning Circuits –
Conditioning Circuits Done Right!

http://smartfitproworkouts.com/101-conditioning-circuits

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