This month of content has been sponsored by HART Sport.
And by sponsored I mean they sent me some free equipment to try out and share with you. I haven’t been paid to give a positive review or anything along those lines. Instead I took the opportunity to let my creativity run wild and come up with some great ideas for you using the equipment they sent. All equipment has been thoroughly tested by me over the past month and I’ll only be sharing what I think is quality gear.
Today I’ve got for you an Every Minute On the Minute (EMOM) drill. In EMOM drills campers do an exercise (or exercises) at the start of each minute. Once done they rest for the remainder of the minute. So they faster they exercise, the more rest they get.
Dice EMOM Partner Bomb
Time: 16 minutes
Equipment needed: Exercise Bands, Cones/Markers, Foam 6-sided Dice
Set up two lines using cones 20m apart. Set a timer for 1 minute x 15.
Get clients into pairs of similar fitness levels.
Pairs roll a 6-sided die 3 times, each die roll equals a pair of exercises (see below). They’ll do each pair of exercises for 5 rounds in their 15 minute EMOM.
It’s possible that they will end up with the same exercises 2 or 3 times. That’s OK.
Exercise combos:
1 or 2: Exercise A: Push Ups. Exercise B: Jump Squats (regress to squats for beginners).
3 or 4: Exercise A: Plank Up Downs. Exercise B: Frog Squats.
5 or 6: Exercise A: Band Push Press. Exercise B: Band Overhead Squat.
Example combo:
- The pair rolls 3, then 2, then 4. So they’ll do Plank Up Downs and Frog Squats for 5 rounds. Then Push Ups and Jump Squats for 5 rounds. Then for the final 5 rounds Plank Up Downs and Frog Squats. They won’t do Band Push Presses or Band Overhead Squats at all.
On one line clients will start on Exercise A while on the other line clients will do Exercise B.
Inside the minute they both need to complete both exercises and return to their starting point ready for the next minute/round. Any time that’s left of that minute they get as rest.
Example first round:
- Partner A will start with 14 Push Up then run 20m to the other line and do 1 Jump Squat. Then they will run back to the Push Up line and rest for the remainder of the minute.
- Partner B will start with 1 Jump Squat then run 20m to the Push Up line and do 14 Push Ups. Then they will run back to the Squat line and rest for the remainder of the minute.
Each minute the number of reps for Exercise A decreases by 1 rep (14,13,12,11,…) and the number of reps for Exercise B increases by 1 rep (1,2,3,4,5,…). Keep going for 14 rounds until the number of reps for Exercise B is 1 and the number of reps for Exercise B is 14. (The reps carry through for exercise combo to exercise combo).
Catch Up Round: If one person in the pair fails to complete the number of exercises inside the minute the pair must finish their round and then sit out the next round doing 30 Jumping Jacks. This is great for less fit pairs as it gives them a chance to catch their breath.
Tips:
- To help keep track the total number of reps each round is always 15.
- Encourage a high 5 has they pass each other on the run.
- Feel free to make up your own exercise combos. You could do this with just core exercises or kettlebell exercises. It’s up to you.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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