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
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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
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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
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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
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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
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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
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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