EMOMs and AMRAPs for the Challenge

EMOMs and AMRAPs are big acronyms in the Crossfit world. However, don’t be deterred if you aren’t part of the garage workout scene. EMOMs and AMRAPs can be utilized anywhere at any level with any equipment.

EMOM stands for Every Minute On the Minute and you perform an exercise at the top of every minute while using the remainder of the minute to recover. AMRAP stands for As Many Rounds As Possible. During an AMRAP,  perform as many rounds of a circuit as possible in the allotted amount of time.

I am not a crossfitter but I believe that each person needs to find the workout style that fits his or her personality. As a trainer, I like to pull different concepts into my workouts to give new challenges and keep training interesting. EMOMs and AMRAPs are great for all levels and challenge the body to work hard and recover quickly.

BONUS: Time FLIES when completing these workouts!

A Word on Workouts

Every body is different–no typo there. Every person is built differently however we all have the same muscles, energy pathways, and recovery systems in our bodies. With hard work and consistency, I think that any body can perform a function if trained correctly. However, it is up to each individual to choose how he or she moves the body.

Find a workout program that is right for YOU. Make the workouts FUN and ENJOYABLE. Run, dance, swim, lift, jump, take classes, subscribe to a video–whatever you decide to do, be sure it is for YOU. There are plenty of fitness fads out there and so many theories on weight loss and healthy living. Choose one or a few that make you feel good and put a smile on your face when you are doing it.

Whether it is Crossfit, Zumba, Pilates, yoga, dance, Jazzercise, swimming laps, or any of the countless other ways to move your body, be sure your activity serves YOU. Find what excites you and stick with it!

The Workout

Try out a few or all of the EMOMs and AMRAPs below. No equipment required!

A note on EMOM #2: Each round will be performed 3 times (cycles). Start with Rd. 1: 10 push ups, then rest. The next minutes is Rd. 2: 30 climbers. The last minute of the cycle is Rd. 3: 20 squats. Start back at Rd. 1 for another two cycles.

A note on AMRAPs: AMRAPs do not add in rest time. Take rest as you need and complete as many rounds as possible in the time given. Listen to your body and take rest as necessary.

Always warm up properly and cool down post workout. If you are unsure about any moves or activity, consult your doctor about your limitations.

EMOMs and AMRAPs. Full body workout with no equipment!

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