Jennifer Zelazny December 18, 2020 0 Comments I decided to change it up and do a cross between EMOM and boxing for our quarantine workout today for a non-stop 30 minute burn. Notes EMOM = Every Minute On the Minute. (You need to do x items in the minute. For example – round one = 25 jumping jacks as the exercise. In a standard EMOM workout. You would do the 25 jumping jacks in the minute and if it took you 20 seconds – you would have 40 seconds as a break (to the next round). If it takes you 40 seconds – you would have 20 seconds as a break (to the next round). Format There are 20 1:30 rounds – no breaks. (30 minutes total) For the first part of each round you will do the exercise defined for the round. After you do the exercise you then move to the boxing combination for the round too. To keep it simple – there are two groupings of boxing combinations numbered 1-5 so you can easily match up the exercise with the boxing combination. Example – round 1 would be 1:30 total and you would start off by doing 25 jumping jacks. Then the remainder of that 1:30 round – you would throw straight punches. At the end of that first 1:30 – you then move right into 20 plyo lunges and then into the Jab/Jab/Cross/Right Uppercut combination. The exercises before each boxing round 25 jumping jacks 20 plyo lunges 15 squats 10 sit-ups with a Jab/Cross at the top 5 burpees The rounds * Note – I have written these out for an orthodox stance. You will go through both of these sets then repeat. Straight Punches Jab/Jab/Cross/Right Uppercut Jab/Left Uppercut/Cross Jab/Right Uppercut/Left Hook/Cross Jab/Cross/Cross/Jab Jab/Cross/Left Uppercut/Right Uppercut Jab/Left Hook/Cross Jab/Jab/Cross/Overhand Right Cross/Cross/Jab/Right Hook Jab/Left Hook/Cross/Right Uppercut Tagged: Yes You Can! Push Yourself Leave a Reply Cancel ReplyYour email address will not be published. Comment Name * Email * Web site Notify me of follow-up comments by email. Notify me of new posts by email. Δ This site uses Akismet to reduce spam. Learn how your comment data is processed.