Write Your Own Thanksgiving Workout
An EMOM, or Every Minute On the Minute workout is one of my favorite ways to get a training session in. They’re low-barrier to entry, you don’t need to change in workout specific gear, do a complicated warm up routine, or anything of the like. Instead, pick 3-4 movements and complete them in a circuit for 20 minutes.
Movement 1: squat - pick any number of repetitions for your squat. It can be a box squat, bodyweight squat, or goblet squat if you have some weights kicking around. 5-10 is plenty for most people.
Movement 2: plank variation - any plank you want, high or low or to the side. Use your breath to time this, and aim for 5-8 big, deep breaths while holding the plank.
Movement 3: Single leg variation, 10-16 total reps. Reverse lunge, forward lunge, lateral lunge, lateral squat, cross-behind reverse lunge, split squat. Stretch those hips and get some single leg work in.
Moment 4: Player’s choice - this could be a rest block, stretch, or additional movement. Something like a kettlebell swing, push ups, hip switches, or even breathing.
During this EMOM, each movement will get its own minute. Starting the clock at 0:00, complete movement 1, wait until 1:00 to complete movement 2, 2:00 for movement 3 and so on. If you complete 5 rounds or 20 minutes, your last movement 4 will be on 19:00.
Happy Thanksgiving!
Justin Miner
@justinminergain