EMOM – 20-Minute Bodyweight Workout

By Lee Funke

Published 2/8/2016 • Updated 11/27/2020

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E.M.O.M. 20-Minute Bodyweight Workout

Equipment Needed: N/A

Warm Up: Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Description: Set a timer for 20 minutes. Every minute on the even minute, complete the even minute circuit. Every minute on the odd minute, complete the odd minute circuit. If you finish before the minute is up, that is your rest time.

ODD MINUTE CIRCUIT

7 Belly Flop Burpees

1. Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
2. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
3. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
4. Maintaining a tight core lower yourself all the way down to the ground; using push up form to lower all the way down to your stomach, leading with your chest. Option to drop to your knees and lower to the ground if needed.
5. Release your hands when your chest meets the floor.
6. Then replant your hands near your chest and push yourself back up to high plank, again option to drop to your knees if needed.
7. Once in high plank hop or step your feet back in coming to the bottom of a low squat and then drive through your heels, exploding up into a standing position as you squeeze glutes and hamstring. Or explode up leaving the ground as you clap your hands over your head. That is one rep.
8. Repeat this movement at a fast-pace for the number of repetitions listed.

10 Plank Pointers

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Raise your right leg up while you lift your left arm straight out in front of you
4. Return to the plank position.
5. Switch sides, lifting your left leg along with your right arm.
6. The faster you switch from arm to arm and from leg to leg, the more challenging it is going to be, but be sure to keep your hips down and core activated.

14 Front Lunges & Lat Pull

1. Start in an athletic stance with your feet shoulder-width distance apart and slight bend in your knees.
2. Take a large step forward with your left foot. Standing tall in this split stance with your arms straight overhead, palms facing forward away from the body.
3. Then lower your body towards the floor into a front lunge while you bend at the elbows, activating your back, squeezing your shoulder blades together.
4. At the bottom of the lunge both legs should be bent at a 90-degree angle, keeping your front, left knee behind your toes. While your arms are goal-posted at shoulder height engage your back muscles.
5. Return to the starting position, driving off your left front foot. That is one rep.
6. Repeat this movement alternating legs with each front lunge for the number of reps listed.

EVEN MINUTE CIRCUIT

7 Lateral Bound + Chair Jump

1. Start in an athletic stance with your legs shoulder width distance apart, slight bend in your knees.
2. Transfer the majority of your weight to your right leg and perform a lateral bound, leaving the ground, and landing on the left leg.
3. Re-plant both feet on the ground and immediately, lower down into a squat position. At the bottom of your squat, drive through your feet and explode up leaving the ground as you press your hips forward.
4. Land softly on your feet. Then transfer the majority of your weight to your left leg and perform a lateral bound, leaving the ground, and landing on the right leg.
5. Subsequently, re-plant both feet on the ground and immediately, perform the chair jump again.
6. Each lateral bound plus chair jump is one rep. Repeat this combo movement for the number of reps listed.  

10 Push-Up + Knee Drive

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
4. Once at the bottom of your push up, push back up into high plank position and drive your right knee towards your chest or right elbow.
5. Repeat this movement, alternating knee drive (right/left) with each push up.
6. The push up plus knee drive is one rep. Repeat for the number of reps listed.

14 Squat + Reach

1. Begin with your feet slightly wider than hip-width distance apart, toes pointed forward.
2. Keeping your weight in your heels and chest lifted, lower down into a squat.
3. Then driving your hips forward, stand tall and reach both arms overhead. Hold this position for a moment, activating your entire core as you press your arms forward.
4. That is one rep. Repeat for the number of reps listed.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.