ALT EMOM x 4 ROUNDS
A. Max Toes to Bar
B. Max Side Plank - L
C. Max Side Plank - R
D. Max Glute Bridge March
E. Rest
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
10 Squats
10 Bodyweight Rows or Pull Ups
Specific Warm Up
All the gymnasty movements today! Spend a little time warming up each movement and making sure it’s safe for you, then we’ll get after it!
Workout of the Day
ALT EMOM x 4 ROUNDS
A. Max Toes To Bar
B. Max Side Plank - L
C. Max Side Plank - R
D. Max Glute Bridge March
E. Rest
Workout Notes & Modifications
Today’s workout is what’s known as an “ALT. EMOM.” That stands for Alternating Every Minute On the Minute. In these types of workouts, you’ll need a clock that beeps every minute, so you know when to switch (alternate) between movements. Each movement should be started at the beginning of each new minute (or, ON the Minute) which means you may need to factor in using the last 10-15 seconds of each minute as time to transition to your next movement. Let’s break down today’s moves.
Min A: Max Toes to Bar - In this minute, you’ll try to do as many Toes to Bar as possible in the minute. Of course, you’ll want to stop around the :45 mark so you can transition to Minute B. You can choose anything from the Toes to Bar video or go with Sit Ups, V-Ups, or Planks.
Min B and C: For Minute B, you’ll try to spend as much of the minute in a Side Plank on you left side as possible. For Minute C, you’ll do the same on your right side.
Min D: Here, you’ll try to spend as much of the minute as possible doing a slow and controlled glute bridge march. This movement is about holding still and moving slowly! Do not try to do a million reps. Time under tension is key!
Min E: Rest!
Complete 4 full rounds of this, which will take 20 minutes.
Optional Accessory Work
Tabata: Russian Kettlebell Swings
(One Tabata = 8 Rounds of :20 of Swings and :10 of Rest, for a total of 4 minutes)
Cool Down
1-2min in Child’s Pose
1-2min in Happy Baby
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