Cardio & Core emom
TRAINER : Rae
CATEGORY: Cardio
ESTIMATED TIME: 30 MINS
This cardio and core workout will take you a total of 30 minutes-and all you need to complete it is a pair of dumbbells, a kettlebell (which you can sub for a dumbbell if no kettlebell is available), and your body!
We will be performing each superset in this workout as an EMOM. (EMOM stands for EVERY MINUTE ON THE MINUTE.)
-set your timer for the given time-in our case 8 minutes
-at the top of the first minute complete your first exercise for the given amount of reps.
-You will take the remainder of that minute for rest.
-At the top of the second minute you will start your second exercise for its given amount of reps.
-You will repeat this for 8 minutes.
-You will then rest 3 minutes before going to the next set of supersets and repeating these same instructions.
EXAMPLE:
EXERCISE A1: SQUATS X10.
EXERCISE A2: OVERHEAD PRESS: 12 REPS
you will perform 10 REPS of A1 (squats). Lets say it takes you 45 seconds, you will take the remaining 15 seconds to rest before you have to start A2 (overhead press)
You will then perform 12 reps of A2 (overhead press). Let’s say this takes you 30 seconds. You will take the remaining 30 seconds to rest before starting at the top of A1 again.
**you should have a minimum of 15 seconds rest between rounds. if you have less reduce your reps.
THE Workouts
8 MINUTE EMOM 1:
A1: SQUAT WITH ROTATIONAL PRESS X5-6/SIDE
A2: BODY SAW X6-8 REPS (1 rep= front and back)
**rest 3 minutes**
8 MINUTE EMOM 2:
B1: RUSSIAN KETTLEBELL SWING X15-20 REPS
B2: HOLLOW BODY HOLD X30-40 SECONDS
**rest 3 minutes**
8 MINUTE EMOM 3:
Complete 3-4 rounds
C1: LATERAL HIGH KNEES x4-6/side
C2: PLANK PASS X5-6/SIDE
EXAMPLE VIDEOS
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