EMOMs

EMOM #1

• Healthlift, Arnold Press, Sumo Squat

EMOM #2

• Plank, Bridge, Hip Abduction

• Halo Chop

• Skaters

• Push up with Plyo Push Off

• Squat to Reverse Lunge

• Burpees with x 4 High Knees

EMOM #1

• Split Squats, Heartbeat Jacks, Rows

EMOM #2

• Lateral Step Squats, Bicep Curls, Endurance

EMOM #1

• Burpees, Jumping Jacks, Curtsy Lunges

EMOM #2

• Lateral Shuffle, Push Ups, Mountain Climbers

EMOM #1

• Side Plank, Push Ups, Hip Abduction

  + Wall Sit

EMOM #2

• Shoulder Raises, Healthlifts, Squats

  + Wall Sit

EMOM #1

• Squat ( +Jump), Snatch, Reverse Lunge (+ Knee Drive)

EMOM #2

• Plyo Push Ups, Pogo Hops, Broad Jumps

• Laterals

• Plank Reaches

• Shuffling

• Toe Taps

  + Agility Bursts!

The AgeProof Assessment:

• 30-Second Chair Stand Test

• Max Push-Up Test

• Single Leg Balance Test

• Sitting Rising Test

EMOM # 1

• Squats, Push Ups, Balance

EMOM #1

• Sumo Squat, Burpees, Overhead Press

EMOM #2

• Hip Abduction, Side Plank, Supine 90/90

EMOM #1

• Squat, Reverse Lunge, Stepping

EMOM #2

• Wall Push, Backward Wall Push, Shuffling

EMOM #1

• Healthlift, Lateral Lunge, Thrusters

  +60s Wall sit or Plank Hold Challenge

EMOM #2

• Snatches, Rows, Jumping Jacks

EMOM #1

• Single Leg Healthlift, Single Arm Overhead Press, Split Squat

EMOM #2

• Shuffling, Calf Raises, Rows

EMOM #1

• Squats, Push Ups, Jumping Jacks

EMOM #2

• Calf Raises, Rows, Lateral Hopping

Finisher: 11 reps of Each!

• Air squats, High Knees, Forward Lunge, Burpees

EMOM #1

• Squats, Rows, Push Ups

EMOM #2

• Healthlift, Overhead Press, Calf Raises

EMOM #1

• Healthlifts, Squats, OH Press

EMOM #2

• Push Ups, Reverse Lunge, Endurance

EMOM #1

• Squats, Rows, Burpees

EMOM #2

• Hip Abduction, Side Plank, Stepping

  + Cardio Burst!

EMOM #1

• Forward Lunge, Balance, Cardio

EMOM #2

• Reverse Lunge, Healthlifts, Shuffling

EMOM #1

• Jumping Jacks, Curtsy Lunge, SL Healthlift

EMOM #2

• Lateral Balance, Rear Foot Elevated Split Squat, Mountain Climbers

EMOM #1

• Bear Crawl, Y’s, Push ups 

  +60 Second Wall Sit

EMOM #2

• Alternating 90/90, Bridge, Side plank

  +60 Second Wall Sit

EMOM #1

• Squats, OH Press, Thoracic Extension

  + Cardio Burst!

EMOM #2

• Push ups, Angels, Healthlifts

  + Cardio Burst!

EMOM #1

• Calf Raises, Squats, OH Press

  + Cardio Burst!

EMOM #2

• Wall Push, Reverse Lunge, Endurance

EMOM #1

• Healthlift, Plank, Thrusters

EMOM #2

• Lateral Lunge, Rows, Supine 90/90

  + Cardio Burst (x2) !

EMOM #1

• Curtsy Lunges, Thoracic Extension, Burpees

EMOM #2

• Bird Dogs, Hip Abduction, Bridges

EMOM #1

• Lunge Pass, Squat to Calf Raise, Shuffle

EMOM #2

• Standing March, Wood Chop Swing, Endurance Drills

Fun-isher!

• Wall Sit Holds

• 5 minute walk / jog in place

• 5 rounds of the following:

  – 5 Rows or Wall Angel Holds (1 minute)

  – 10 Push Ups (1 minute)

  – 15 Squats (1 minute)

• 5 minute walk / jog in place

EMOM #1

• Bridges, Hip Abduction, Healthlifts

EMOM #2

• Squats, Reverse Lunges, Endurance

Cardio/Endurance Challenge!

• Fast Feet with Up/Downs

• Wall Sits

EMOM #1

• Calf Raises, Forward Lunge, Stepping

EMOM #2

• Wall Push, Plank, Endurance

Balance Challenge!

• Semi Tandem, Tandem, Single Leg

• Head Turns, Eyes Closed, Ball Toss

EMOM #1

• Calf Raises, Curtsy Lunge, Lateral Shuffle

EMOM #2

• Burpees, Ladder Drill, Mountain Climbers

EMOM with Kirsten & Mikaila (3/18/24)

EMOM #1

• Supine 90/90, Rows, Health Lifts

EMOM #2

• Side Plank, Reverse Lunges, Burpees

EMOM with Sydney and John (3/4/24)

EMOM #1

• Rows, 3-Way Lunges, Side Planks

EMOM #2

• Overhead Press, Squats, Bird Dogs

EMOM with Molly & Meredith (2/19/24)

EMOM #1

• Mountain Climbers, Goblet Squats, Jumping Jacks

EMOM #2

• Burpees, Curtsy Lunges, Healthlifts

EMOM with Mikaila (2/5/24)

EMOM #1

• Bear Crawls, Push ups, Shuffling

EMOM #2

• Squats, Burpees, Endurance

EMOM with John & Molly (1/22/24)

EMOM #1

• Lunges, Push Ups, Skaters

EMOM #2

• Squats, Rows, Wall Sits

AgeProof Assessment with James & Sydney (1/8/24)

• 30-Second Chair Stand Test

• Max Push-Up Test

• Single Leg Balance Test

• Sitting Rising Test

EMOM #1

• Squats, Push Ups, Balance Adaptability