12 Minute EMOM:

Min 1: 12 Squats (0:00, 3:00, 6:00, 9:00)
Min 2: 24 Stars (1:00, 4:00, 7:00, 10:00)
Min 3: 40 Jumping Jacks (2:00, 5:00, 8:00, 11:00)

How This Works:

12 Min EMOM
12 Min EMOM

Set a timer. At 0:00 you will do 12 Squats then rest until 0:59. At 1:00 you will do 24 Stars then rest until 1:59. At 2:00 you will do 40 Jumping Jacks then rest until 2:59. Then at 3:00 you will go back to the 12 Squats and continue through your last movement of 40 Jumping Jacks at 11:00. The faster you go through the movements, the more rest you will have during that minute.



Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up, until your at full extension.


Lay on your back with your arms over your head and your legs out long. Start the movement by bracing your core and bending at the hips. Keeping your legs and arms straight reach your right hand and left foot up over the center of your body to meet. Lay back down the way you sat up and repeat on the other side.

Jumping Jacks:

Starting standing straight with your arms at your sides, jump your feet out to each side while also bringing your straight arms over head. Jump your feet back together bringing your arms back down to finish.