I’m already starting to hear back from some of you that you are going to take me up on my 21-days of daily movement challenge (see yesterdays post).
I’m looking forward to hearing about the positive impact daily movement has on you.
Here’s a workout that you can use to get it going.
It’s EMOM +RAT style which is a personal favorite.
Here’s what all that means:
EMOM= Every minute on the minute
RAT+ Remaining amount of time
So in this workout there are a pairs of exercises. The first will have a number of reps assigned to it. The seconds will not.
At the top of each minute you will do the exercise that has reps listed. Then for whatever time is remaining in that minute you will do the second exercise in the pair.
One of our boot camp workouts this rotation is based on this and its incredible the high volume of work that gets done in only 20 minutes. We use barbells and dumbbells for that workout but the one I’m sharing today can be done with just a jump rope (or not) and your body.
EMOM + RAT
150) jump rope jumps/ Squat hold
8 Floppy Burpees/ Plank
30/ea side Mountain climbers/ Boat Pose
50 Jumping jacks/ Side plank
When I coach this one at my boot camp I usually give an alternate rep range for those that are a little newer and are not finishing the repped move in the one minute, or for those that are super fit and are finishing the reps in only 10-15 seconds. So basically, adjust the number so that you are getting at least 20 seconds of the RAT exercise but no more than 35 seconds.
Give it a try and tell me what you think.