15 Minute EMOM: Every Minute On The Minute
Min 1: Max Bottom of Push up hold, rest of the minute Mountain Climbers (0:00, 5:00, 10:00)
Min 2: Bottom of Squat hold (1:00, 6:00, 11:00)
Min 3: 20 Alternating Lunges (2:00, 7:00, 12:00)
Min 4: Max Burpees (3:00, 8:00, 13:00)
Min 5: Rest (4:00, 9:00, 14:00)

How This Works:

Start a clock and the first minute (at 0:00) you will hold a bottom of a push up position for as long as possible. If time left in that minute after the max hold then do mountain climbers until the second minute starts (at 1:00) then get into a squat and hold in the bottom position until minute 3 (at 2:00). Then do 20 Alternating lunges as fast as you can properly perform them and rest the rest of the minute. Minute 4 (at 3:00) you will do as many burpees in that minute as you can. Minute 5 (at 4:00) will be a whole minute of rest. Repeat the sequence two more times.

Movements:

Bottom of Push Up Hold:

Start in a high plank on your toes and hands. Core tight, feet together, squeeze your glutes, wrists under your shoulders. Bend your elbows until they are at least at a 90 degree angle with your elbows pointing back behind you and your chest is an inch or two from the floor. Staying on your hands and toes, hold as long as you can in this position, even if it is just a few seconds. Once you can’t hold the position any longer come down and go right into the mountain climbers for the rest of the minute. 

Mountain Climbers:

In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders.

Alternating Lunges:

Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip.  Then press through the front foot to stand back up. Switch legs.

Burpees:

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.