12 Minute EMOM:
Min 1: 12 Push Ups (0:00, 3:00, 6:00, 9:00)
Min 2: 24 Leg Raises (1:00, 4:00, 7:00, 10:00)
Min 3: 40 Jump Rope (Or Pretend) (2:00, 5:00, 8:00, 11:00)
How This Works:
Set a timer. At 0:00 you will do 12 Push Ups then rest until 0:59. At 1:00 you will do 24 Leg Raises then rest until 1:59. At 2:00 you will do 40 Jump Rope then rest until 2:59. Then at 3:00 you will go back to the 12 Push Ups and continue through your last movement of 40 Jump Rope at 11:00. The faster you go through the movements, the more rest you will have during that minute.
Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.
Laying on your back with your palms on the floor under your hips, engage your core – bring your belly button to your spine and raise your feet off the floor until your straight legs are perpendicular to your body, slowly and with control bring your heels back toward the floor before raising them back up again. Every up and back down is one rep.
Holding a handle on a rope in each hand, swing the top around your body and jump over it when in comes to your feet. Every time the rope passes underneath you is one rep.