12 Minute EMOM: Every Minute On The Minute.

Min 1: 10 Push Ups (0:00, 3:00, 6:00, 9:00)

Min 2: 15 V-Up (1:00, 4:00, 7:00, 10:00)

Min 3: 30 Hop/Skip Overs (2:00, 5:00, 8:00, 11:00)

How This Works:

Set a timer. At 0:00 you will do 10 Push Ups then rest until 0:59. At 1:00 you will do 15 V-Up then rest until 1:59. At 2:00 you will do 30 hop overs then rest until 2:59. Then at 3:00 you will go back to the 10 Push Ups and continue through to your last movement of 30 hop overs at 11:00. The faster you go through the movements, the more rest you will have during that minute.


Push Up:

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.


Lay flat on the floor with your arms straight over head and simultaneously bend at the waist and bring your legs and torso straight up, your body will look like a V and touch your toes with your hands. Keeping control, lay back down.

Hop/Skip Overs:

Pick a spot/line on the floor, or you can use an object for more intensity, keeping your feet together hop over the object landing on the other side, then rebound back to the start. If hopping like that is not in the cards today, do a skip over. Sending one foot over first and then bringing the other to meet it after, then repeat to the the start side.

You can use the modifications that you need to use for all of these movements.

This is only 12 minutes with as much rest as you want. You just need to really want it. Crush it!

You Got This!