This workout is an Alternating Every Minute on the Minute (EMOM) style of workout. That means that you’ll need to be able to watch the clock or set up a workout timer to beep every minute to keep you on track. The first minute, you will do 10 Chest to Bar Pull ups and then rest until the top of the next minute. On the second minute, you will do a plank with 20 shoulder taps and then rest until the top of the next minute. On the third minute, you will do as many kettlebell swings as you can in the first 30 seconds of the minute and then rest until the top of the next minute. On the fourth minute, you will do as many jumping jacks as you can in the first 40 seconds of the minute, and then rest until the top of the next minute when you will start all over. This process is done for 6 full rounds, which will be 24 minutes of work.

Pull Up Modifications

If you have any sort of pull ups, go for it! Even if you need to reduce the reps, working on these pull ups for 6 rounds will be very effective! If you’ve got the space and equipment for it, this might be a great opportunity for jumping pull ups or jumping chest to bar pull ups. If you are going with bodyweight rows, challenge yourself by picking an angle the allows you to get 10 reps, but barely. Then in the later rounds you’ll be forced to break up your set of 10 into smaller chunks. If you are dumbbell/kettlebell rowing, be sure that each arm gets 10-15 good reps per minute!

Plank Shoulder Taps

Check out the video here because these should be slow and steady! The goal is to not let your body rotate too much and be in control the whole time. If reaching up to the shoulder is too much for you, try the “lift and shift” variation or try either version from the knees. A standard :30 front plank is always good too!

Kettlebell Swings

These can be any kind of swings that feel good on your bod! Try to choose a weight that allows you to do an unbroken 30 seconds of swings.

Jumping Jacks

Do them! If you can’t, any cardio of choice will do.

Optional Accessory Work

Tabata: Jump Squats (Or air squats!)

*This means do 8 Rounds of :20 of Jump Squats / :10 of Rest (Total of 4min)

Cool Down

1-2min of Forward Folds

1-2min of Foam Rolling the Lats

1-2min at the Bottom of the Squat

Workout 80 - Total Body EMOM

Alt. EMOM x 6 ROUNDS

Minut A: 10 Chest-to-Bar Pull Ups

Minute B: 20 Plank Shoulder Taps

Minute C: :30 of Kettlebell Swings

Minute D: :40 of Jumping Jacks

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