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Gear up for this EMOM workout by the beloved JJ Peterson (@hiittrainer). EMOM workouts are intense, challenging, and get the job done. They train you in intervals, ramping up your heart rate while keeping things interesting by changing up the move every single minute. So dig deep and let's get started. 

Complete each set of exercises in each round EVERY minute for 10 minutes. Rest 2 minutes between rounds then move on to the next set. Your goal for this workout is to successfully complete the prescribed reps in each given set every minute for 10 full minutes. This one gets spicy real quick!


EMOM 1: 10 minutes

5 Pull-ups

Start by standing beneath your pull up bar. Grab the pull up bar with your palms down, making sure your grip is at shoulder-width. (shoulder-width grip). Hang on the pullup-bar with straight arms with your legs off the floor. Pull yourself up by pulling your elbows down to the floor, using your core to propel yourself upward. Continue upward until your chin passes the by the bar, crossing your feet as you rise. Lower yourself until your arms are straight. Repeat.

10 Push-ups

Start in a standard push up position, with your hands beneath your shoulders and your fingers slightly spread.

Engage your core to support your back as you lower your chest towards the floor. Make sure you maintain a straight line from head to toe during the movement. Reverse your motion by pushing hard through the palms, rising upward until arms are extended. Repeat. 

15 Air Squats

Stand with your feet shoulder-width apart and toes pointed slightly outward and your hands at your sides. Bend your knees slowly, pushing your butt and hips out as if you are sitting down into a chair. Keep your head and shoulders upright, making sure your knees don't extend over your toes. Lower your body until your thighs are parallel to the ground. Hold squat for a few seconds and raise upward. Repeat.



EMOM 2: 10 minutes

10 Calorie Row

Before getting started, set the rowing machine computer to show calories burned. This amount can be whatever you are comfortable with, but do your best to push yourself. Then, row until the amount of calories you specified are burned.


15 Double-under (or 30 singles)

Start out jumping rope normally but a little higher than you need to. This will allow the transition to a double swing to happen a little easier. Once comfortable, speed up the rate at which you are swinging the rope. Remember, it is all the wrist. When you feel ready, as you jump into the air swing the jump rope so it passes beneath your feet twice while you are in your jump. Land and repeat. 


EMOM 3: 10 minutes

5 Kettlebell Thrusters (Right & Left)

Start with a kettlebell at shoulder height, standing tall, engaging your core. Rotate your wrists as you do so. Begin to drop into a squat, making sure you maintain an upright, straight back as you descend as low as you can. At the bottom of your squat, reverse direction, driving through your heels. As you do so, press the kettlebell upward by extending your arm straight up, using the momentum from the squat to help drive the weights upward. As you begin the next repetition, return the weights to the shoulders. Repeat. 

5 Kettlebell Swings

To being, stand over the kettlebell with feet hip-width apart, the kettlebell centered between your hips and slightly in front of you. Make sure your chest up, shoulders back and down. Squat down and grip the kettlebell with your palms facing you and thumbs wrapped fairly loosely around the handle. Stand tall, hold on to the kettlebell. Keep arms long and loose and squeeze your shoulder blades together and engage your core. Soften knees, shift bodyweight into heels, and lower butt back and down toward the ground.

Driving through heels, explode upward through your hips to send the kettlebell swinging upward. Aim for chest height, being sure to not overextend and swing the kettlebell too high. As you swing, snap your hips forward and contract your core and glutes. As the kettlebell begins to drop back towards the ground, let the weight of the kettlebell do the work so you can get ready for the next round.  Make sure you shift your weight back into your heels as your hinge forward at the hips into a slight squat. Allow the kettlebell to fall through your legs. Pause, and then swing upward to repeat. 


JJ has a Bachelor of Science degree in exercise and sports science, is a ISSA and NCSF certified personal trainer. JJ’s training philosophy is to constantly vary the method in order to build and maintain a strong and healthy physique. He utilizes functional training methods, HIIT-style training, Crossfit, TRX, Tabata, kettlebells and plyometrics in order to keep his training sessions fresh and effective. To see more health and fitness inspiration, follow JJ on Instagram : @hiittrainer

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