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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