The Creative Bodyweight EMOM Workout That’s All About Speed

1. Lateral Shuffle Touch

A. Stand with feet wider than hip-width apart, knees slightly bent, hips back, and chest up. Shuffle right for a few steps, keeping feet low to floor.
B. Touch down with right hand. Switch sides; repeat. That’s 1 rep.
Sets: 1
Reps: 10
Mistakes and Tips:Scale Down: Don’t reach all the way to the floor.
Scale Up: Shuffle in a semisquat position and increase pace.

2. Donkey Kick

 

A. Start on floor in plank on palms.
B. Shift body weight forward into hands and kick feet up (knees bent) toward your butt, engaging core. That’s 1 rep. Land in crouch.
Sets: 1
Reps: 20
Mistakes and Tips:Scale Down: Move slowly to work on form.
Scale Up: Get body as vertical as possible in kick and go for speed.

3. Pop Lunge

A. Start in a low lunge position, left leg forward, with both knees bent to 90 degrees.
B. Push through balls of feet to jump as high as you can, switching legs midair so you land in lunge position with right leg forward. That’s 1 rep.
Sets: 1
Reps: 20

Mistakes and Tips:Scale Down: Do 10 regular jump lunges on each side.

4. Hot Sauce

A. Start on floor in plank on palms. Push body weight forward into hands while driving knees in toward chest. Engage core to jump legs straight back, landing in plank.
B. Immediately jump feet to outside of hands to land in a low squat.
C. Jump straight up into a tuck jump, driving knees up; land with bent knees. Jump back to start. That’s 1 rep.
Sets: 1
Reps: 10

Mistakes and Tips:Scale Down: Jump both feet to outside of hands into a low squat, then jump back to plank. Instead of a tuck jump, do a regular jump.

5. Plank Walk

A. Start on floor in plank on palms.
B. Lower right forearm to floor, then left forearm.
C. Reverse movement to return to start. That’s 1 rep.
Sets: 1
Reps: 20

Mistakes and Tips:Scale Down: Drop to knees.

6. Single-Leg Burpee

A. Start on floor in plank on palms, left foot lifted slightly. Keeping elbows close by ribs, do a triceps push-up.
B. Return to plank, keeping left foot off floor, then jump right foot between hands. Rise up into a low single-leg squat.
C. Jump up as high as you can, raising arms overhead. Land on right foot. That’s 1 rep. Do 5 reps. Switch sides, then repeat.
Sets: 2
Reps: 5

Mistakes and Tips:Scale Down: Take out the push-up

7. 90-Degree Abs

A. Start on floor in plank on palms. Draw bent right knee toward chest.
B. Thread right leg under body and extend out to left, slightly bending right elbow to angle torso toward left and flexing right foot to create an L. Reverse movement back to start. That’s 1 rep. Do 10 reps. Switch sides, repeat.
Sets: 2
Reps: 10