20 Minute EMOM, 26 Nov 18

Functional workout

Thanksgiving is in the books and if you are like many other people you had multiple big family meals over the past 4 or so days with a lot of high carb foods and sweet desserts. Well, now is the time to get back on the exercise routine with this 20 minute EMOM featuring several of our favorite functional training tools.

The Workout

Perform 15 Reps of each of the following 4 exercises every minute for 20 minutes:

1st Minute: Med Ball Slams

2nd Minute:  Sandbag Cleans

3rd Minute: Box Jumps

4th Minute: Kettlebell Figure 8s


1 Minute Terra-core Toe Taps

How to Perform this 20 Minute EMOM

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio. Never sacrifice good form and technique to feed your ego, always use good form even if it means slowing down or using a lighter weight. This workout is an Every Minute on the minute workout. You will need a timer set for 20 minutes, a med ball, a sandbag, a plyobox, a kettlebell and a terra-core (or similar low box).

Perform one exercise each minute, rotating through all 4 exercises 5 times. You are only doing 15 reps so pick a weight that is challenging, but that you will have a little bit of time left over each minute to rest and switch to the next exercise.

Med Ball Slams:

Start with the med ball between your feet. Squat down and grab the ball, explode up to a fully extended position with the ball over head. Slam the ball back to the floor as you squat down and try to catch the ball on the bounce. Repeat for 15 reps.

Sandbag Cleans:

With the sandbag on the floor in front of your feet, squat down and grab it by the handles. Drive with your legs and bring the sandbag up into the front rack position. Return to the start position. Complete the 15 reps.

Box Jumps:

Standing with a plyobox in front of you, feet about shoulder width. Using both feet jump up onto the box landing evenly on both feet. Stand up fully, then step back down. Try to land softly on the box, and step down rather than jump down. Repeat for 15 repetitions.

Kettlebell Figure 8s:

Grab the kettlebell by the corner of the horn and hold it in front of you with your off hand between the bell and your face. Swing the kettlebell down and between your legs passing it to the offhand and return to the standing position, repeat the movement passing the kettlebell back to the starting hand, this is one rep. Repeat for 15 reps.

Finisher- 1000 Meter Row:

Place the Terra-Core on the floor in front of you with the air bladder facing up. Standing on the long side, place the toes of one foot on the terra-core. In a jumping motion, switch feet and tap the terra-core with the toes of the other foot. Continue alternating feet without stopping for 1 minute.


Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/


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