This week you’ve probably noticed that you’ve got an all new finisher protocol. This one is called an EMOM, which stands for every minute on the minute. With EMOMs you’ll need to do the required number of reps in under 60 seconds. Whatever time you have left over, you rest. Then at the start of the next minute, you’ll repeat. The faster you move, the more time you get to rest. Today’s workout has a four minute EMOM, but you can make them much longer (up to 45 minutes!), essentially turning them into an entire workout.
If 10 reps feels like too many, or you don’t have any time at all to rest, try doing eight or six reps instead. As you increase your speed and confidence with the moves, add the extra reps back in. Try this warm-up to kick things off, then get started below.
Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2-5 times, then try the EMOM (Every Minute on the Minute).
Renegade Row to Rotation with Dumbbell Drag
x 45 seconds alternating sides
- You’ll need 1 dumbbell for this move. Place the dumbbell next to your right hand. Start in a high plank position with wrists directly under shoulders, core engaged, hips level, and legs extended straight behind you.
- Pick up the dumbbell and do a row by lifting the weight straight up, and keeping your elbow hugged alongside your ribcage.
- At the top of the row, rotate your chest open, allow feet to rotate naturally, and extend your arm, pushing the weight to the ceiling.
- Return the weight to the floor, and return to a high plank with both hands on the floor.
- Grab the weight with your left hand (crossing left hand under chest), and drag the weight over to the left side of your body.
- Now pick up the weight with your left hand and repeat the row to rotation that you did on the right side.
- Repeat, continuing to drag the weight back and forth from one side of your body to the other.
Lateral Lunge to Squat
x 45 seconds on each side
- To start this move, you’ll do a lateral lunge. Stand with feet hip-width apart and core engaged. Take a big step to the right side with your right foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your left leg perfectly straight.
- Push off your right foot and split the distance, placing your foot down halfway between your starting position and where your foot landed for the lateral lunge. Your feet should be just wider than hip-width.
- Now send hips back, hinging at the hip, bend both knees and drop into a squat.
- Stand up straight and step out on the right side to drop into a lateral lunge again.
- Continue on the same side for 45 seconds, then repeat on the other side.
Forearm Plank to Dolphin
x 45 seconds
- Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is the starting position.
- Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Your head should now be between your shoulders.
- Pause for a second and then slowly lower back into a forearm plank.
- Continue for 45 seconds.
Toe Touch Crunch
x 45 seconds
- Lie faceup with your legs extended straight up to the ceiling, feet flexed.
- Crunch up, reaching your fingertips toward your flexed toes. Engage your core and focus on keeping your low back pressed into the floor (you’re not lifting your hips, you’re only lifting your shoulders and upper back off the floor).
- Return to starting position and repeat, leaving legs in the same place throughout the move.
Curl to Triceps Press
x 45 seconds
- You’ll need two dumbbells to complete this move.
- Holding a dumbbell in each hand, stand with feet hip-width apart, and core engaged.
- Do a curl by bending both elbows and bringing the weights toward your biceps. Focus on keeping your shoulders down, not letting your chest come forward, and only using your arms for this movement.
- Now push the weights overhead, straightening both arms and keeping biceps hugged close to your ears.
- With the weights overhead, bring them together to touch, and bend both elbows allowing the weights to come down behind your head for a triceps press. Keep elbows hugged close to your head (do not let them go wide).
- Return to your starting position by straightening arms, then lowering them to shoulder height, then lowering them again so that the weights come back to your side.
- Repeat, focusing on isolating the muscles in your arms and shoulders. Don’t use momentum to swing the weights up and overhead.
At the end of the circuit, rest for 60-90 seconds. Do the entire circuit 2-5 times, then try the EMOM to finish.
EMOM (Every Minute on the Minute)
Do the indicated number of reps below in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat for 4 minutes.
x 10 reps
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms.
- Continue for 10 reps.
Side Plank Crunch
x 10 reps on each side
- Lie on right side with feet stacked, and prop yourself up on your right forearm.
- Engage core and lift hips so you are supported only by right forearm and the outside edge of right foot. Focus on keeping hips lifted and core tight.
- Hold for 45 seconds on one side, then rest for 15 seconds. Then repeat on the other side.
- Make it easier: Stagger feet with one foot in front of the other to make a wider base.
Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears swim cap, goggles, and trisuit all by TYR, similar styles at tyr.com.
Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.
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