{"id":7768,"date":"2020-11-29T09:51:43","date_gmt":"2020-11-29T15:51:43","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=7768"},"modified":"2020-11-30T12:34:59","modified_gmt":"2020-11-30T18:34:59","slug":"have-you-ever-heard-of-an-emom-workout-hint-it-is-hard-af","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/have-you-ever-heard-of-an-emom-workout-hint-it-is-hard-af\/","title":{"rendered":"HAVE YOU EVER HEARD OF AN EMOM WORKOUT?! Hint: It is hard (AF)"},"content":{"rendered":"<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/eZJ0RBUOJYo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may regret reading this blog\u2026.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Because you are about to have a LOVE\/\/HATE relationship with the style of training we are showing you today!<\/span><\/p>\n<p><b><i>Do you think the \u201clongest minute\u201d is \u2026<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you are HANGRY and are staring at the microwave countdown?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you are grinding out that BORING steady-state on a treadmill?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When it\u2019s 4:59 and you get to clock out at 5 pm?<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Our answer is \u2026 NONE OF THE ABOVE \u2026 it\u2019s EMOM.<\/b><\/p>\n<p><b>EMOM <\/b><span style=\"font-weight: 400;\">stands for <\/span><b>EVERY MINUTE ON THE MINUTE.<\/b> <span style=\"font-weight: 400;\">As the name suggests, essentially, you start a new movement with a specific rep goal every minute. Once you complete the prescribed number of reps, you get to recover for the rest of the minute before moving on to the next exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your rest time is factored into each minute. This means the slower you work, the less rest you get! But on the flip side, the quicker you get through the reps, the more time you have to rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this follow-along video above, your goal will be to finish the WORK portion in 45 seconds or less so that you have AT LEAST 15 seconds to recover!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>ARE YOU READY?!<br \/>\n<\/i><\/b><span style=\"font-weight: 400;\">Minute 1: Preloaded BB or DB Clean and Press (15 reps)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 2: Push-ups (15 reps)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 3: V-Ups (20 reps)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 4: Burpees (15 reps)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 5: Plank With Shoulder Taps (20 reps alternating sides)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 6: Wall balls or Ball Toss Up (20)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 7: Box or Bench Jumps (15)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 8: Weighted Russian Twist (20)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 9: Donkey Kick Ups (10) or Handstand Push-Ups (5)<br \/>\n<\/span><span style=\"font-weight: 400;\">Minute 10: Jump Rope (75 Revolutions)<br \/>\n<\/span><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">*Rest &#8211; 1 to 5 min and then repeat as many rounds as you want to go!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">We suggest 3 rounds for 30 min of WORK!<\/span><\/p>\n<p><b><i>You may HATE EMOM while you are DOING IT. But here are some reasons to LOVE IT!!<\/i><\/b><\/p>\n<p><strong>EMOM is VERY versatile and can be adjusted to fit ANY fitness level or goal&#8230;<br \/>\n<\/strong><span style=\"font-weight: 400;\">An EMOM workout can be all cardio, could be bodyweight, or it could incorporate the use of weights and even gym equipment. Many people do their actual weight training this way. All of this depends on your goals.<\/span><\/p>\n<p><strong>EMOM requires little to no thinking\u2026<br \/>\n<\/strong><span style=\"font-weight: 400;\">Because the CLOCK decides when you will be working and when you will be resting, these workouts are pretty much .. thought-free! All you have to do is come up with a workout and have a timer! But we even have that part covered for you today! You just have to follow along!\u00a0<\/span><\/p>\n<p><strong>EMOM is great for measuring progress week to week and even round to round&#8230;<br \/>\n<\/strong><span style=\"font-weight: 400;\">For example, Week 1, you may only be able to complete 10 burpees every minute while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute).\u00a0<\/span><span style=\"font-weight: 400;\">Week 2, if you can do MORE in that same amount of time, you have progressed!<\/span><\/p>\n<p><strong>EMOM never gets boring\u2026.<br \/>\n<\/strong><span style=\"font-weight: 400;\">There are endless styles and combinations. With a little creativity, you could come up with hundreds of EMOM workouts!<\/span><span style=\"font-weight: 400;\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><b><i>YOU HAVE TO TRY IT!!<\/i><\/b><span style=\"font-size: 1rem;\">\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While EMOM is great for almost everyone (especially since it can be adjusted to YOUR fitness level), to optimize your fitness goals, you need to train and eat based on your individual body type.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have a <\/span><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">FREE BODY TYPE QUIZ <\/span><\/a><span style=\"font-weight: 400;\">that breaks this all down for you! It\u2019s only 5 questions and will be really helpful when trying to figure out how you should structure your workouts and diet plan\u2026. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener noreferrer\">CHECK IT OUT HERE!<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may regret reading this blog\u2026. \u00a0Because you are about to have a LOVE\/\/HATE relationship with the style of training we are&#8230;<\/p>\n","protected":false},"author":129,"featured_media":7778,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"yst_prominent_words":[216,913,143,254,149,245,6940,6938,6934,2228,6935,2509,1552,6939,256,217,163,303,181,177],"class_list":["post-7768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-30-at-10.34.10-AM.png?fit=2422%2C1426&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-21i","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7768","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=7768"}],"version-history":[{"count":5,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7768\/revisions"}],"predecessor-version":[{"id":7773,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7768\/revisions\/7773"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/7778"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=7768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=7768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=7768"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=7768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}