Daily Fitness Challenge

Mondays Mustang Fitness Challenge: EMOM 12-Minute Bodyweight Challenge

EMOM stands for Every Minute On the Minute

You will need a timer. It can be a watch, phone, etc...

Here's how it works: (there will be four exercises done for 3 rounds) (4 exercise @ 1 minute each for 3 rounds = 12 minutes)

Set your timer for 12 minutes
Start your timer and start your first activity
Your goal is to complete 10 good quality repetitions; lunges will be 20 (10 per leg) (if you need to do modified at anytime, feel free to)
When you complete the task, you will have however many seconds are left in that minute to rest (for example: if it takes you 25 seconds to complete the push-ups, you will have 35 seconds of rest till the start of the next minute and your next activity). The longer it takes you, the less rest, but don't sacrifice good technique. If you feel like you have a bunch of energy, you can always do active rest (jumping jacks, butt kickers, etc...) till the next round starts.

Here is the routine and exercises:

Warm-up the body and muscles (do some jumping jacks, modified push-ups, air squats, lunges, a few curl-ups)
Exercises (remember to watch your breathing)
- push-ups/modified push-ups (to add difficulty you can add shoulder taps)
- squat jumps/air squats (squat down and then jump up slightly); if you are struggling stick to regular air squats
- v-ups/curl-ups (if you are struggling with v-ups, bend your knees, place feet flat on the ground and slide hands up your thighs as you contract your abs)
- jump lunges/lunges (do a lunge, jump, switch legs, lunge with other leg, jump, switch) (you DO NOT want your knee going past your toe.) Think elevator not escalator (meaning we don't want you swaying forward or back when going down) You want your shin perpendicular to the ground (weight should be mid-foot to heel). If you start to struggle or can't to the jump switch, regular switching lunges with no jump is perfectly fine)
Cool down
- Complete some static stretches (remember to breath)
  - figure 4 stretch
  - twisters/model stretch
  - straddle down the middle (sit down in the straddle position and slowly reach out in front)

Good luck and we hope you enjoy the challenge! - Mr. Yosh and Ms. Kamau

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