LOWER BODY HIIT - Iron Forged TV - special.tv

Subscribe today for unlimited access!

LOWER BODY HIIT

TRANSFORMATION FACTORY, E3 | Released Dec. 13 2020

EMOM is short for every minute on the minute.

It’s a way to do interval strength training, where at the start of a new minute, you do a specific task for a set amount of reps, then rest until the next minute starts.

One place you’re guaranteed to bump into this, is if you do crossfit, as it’s one way a WOD (workout of the day) can be structured.

It’s a very versatile type of workout, and can be used for all sorts of training: strength, muscle building, technique, power, cardio – you name it!

It’s all about how you design the workout.

The workout I’m giving you at the end of this post is a mix of strength-inspired and high-intensity moves.

BENCH SPRAWL + DUMBBELL SQUAT (10 REPS)

SQUAT + REVERSE LUNGE + KNEE DRIVE (6 EACH SIDE)

REVERSE PLANK + KNEE DRIVE (10 EACH SIDE)

DUMBBELL LATERAL BENCH HOPS (10 EACH SIDE)

90 DEGREE JUMP SQUAT TWIST (10 REPS EACH)

DUMBBELL FROG HOPS (20 REPS)

3 ROUNDS - BEGINNER

4 ROUNDS - ADVANCED

5 ROUNDS - ELITE