February 2-8, 2020
No Time To Waste
Be your own hero in this set by completing 100 reps of the A exercise. Start your timer for 1 minute and complete as many reps of exercise A as possible. Remember how many reps you completed (let’s say you completed 30) and then move to a minute of exercise B as active recovery. Then go back to the same A exercise and pick up where you left off (31, 32, 33, 34… ) on your way to 100 reps. Complete as many 1 minute rounds alternating between A and B exercises until you complete the entire 100 reps of the A exercise. Once you complete your 100 reps move to the next set and perform in the same fashion. If an exercise has a right and left, perform half the reps on each side.
EMOM Hero Workout
1A- Reverse lunge
1B- Jump rope
2A- Prone tuck jump
2B- Run in place
3A- Forward chop
3B- Wide skip in place
4A- Alt single leg squat jump
4B- Ali shuffle
5A- Superman
5B- Plank
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1A- 100 reps
REVERSE LUNGE
TIPS:
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
1B
JUMP ROPE
TIPS:
Just get after it…
2A- 100 reps
PRONE TUCK JUMPS
TIPS:
From a high plank position hop your feet forward and back.
2B
RUN IN PLACE
TIPS:
Run in place like a boss!
3A- 100 reps
FORWARD CHOP
TIPS:
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
3B
WIDE SKIP IN PLACE
TIPS:
Skip with wide feet.
4A- 100 reps
ALT. SINGLE LEG SQUAT JUMP
TIPS:
Stand on 1 leg and squat down and jump up keeping good knee alignment.
4B
ALI SHUFFLE
TIPS:
Shuffle feet quickly over and back on a line.
5A- 100 reps
SUPERMANS
TIPS:
Lay face down and lift hands and legs off ground repeatedly.
5B
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.