Part 1: 12 Minute EMOM: Every Minute On The Minute
Min 1: 20 Over The Bell (0:00, 3:00, 6:00, 9:00)
Min 2: 10 Each One Leg Bridge (1:00, 4:00, 7:00, 10:00)
Min 3: 5 Inchworms (2:00, 5:00, 8:00, 11:00)

Part 2: Buy Out: After The EMOM
Accumulate 3 Minutes In A Plank

How This Works:

Part 1: Set a timer. At 0:00 you will do 20 Over The Bell then rest until 0:59. At 1:00 you will do 10 One Leg Bridge For Each Leg then rest until 1:59. At 2:00 you will do 5 Inchworms then rest until 2:59. Then at 3:00 you will go back to the 20 Over The Bell and continue through your last movement of 5 Inchworms at 11:00. The faster you go through the movements, the more rest you will have during that minute.

Part 2: Rest a couple of minutes after part 1. Start a clock and hold a plank until you accumulate 3 minutes in the plank. So if you hold for 1:30 minute, come down for 10 seconds, then you are shooting for holding again until the clock says 3:10. Every time you break add the amount to the end of you time.

Movements:

Over The Bell:

You will start in a V-Sit hold position, straighten your legs, and create a rainbow over an object, if you choose to use an object. The higher your heels, the more intense the movement will be. Remember to keep your core tight, think about bringing your belly button in towards your spine and brace yourself. Try to use your abs to move your legs from side to side and slightly tapping your heels at each side. Each tap of the heels is 1 rep.

One Leg Bridge:

Lay on the floor on your back. Place your feet flat on the floor, raise one foot up until your leg is straight, raise your hips up until your body is in a straight line, and squeeze your glutes. Bend and lower your hips back to the floor before returning to the top and squeezing again.

Inchworms:

Start with your feet together, engage your core and your glutes while standing tall. Keeping your legs as straight as possible, hinge at the hips and reach for the floor. Walk your hands out to a plank, keeping your feet stationary, belly tight, and try not to sway side to side too much.

Think about using your abs and glutes to pull yourself back up as you walk your hands back to your feet, keeping your legs still straight as possible. Stand straight to finish and start the next rep. Include a push up once in plank position to add intensity.

Plank:

Lay face down on the floor, hold your self up on your elbows under your shoulders and on your toes. Keep your body in a straight line without sagging your hips. Engage your core, squeeze your butt, and keep pushing up through your shoulders.