Welcome back to another session from BT23 Fitness and a Happy New year. In this new years issue we will be doing a full body EMOM session, EMOM meaning (Every Minute On The Minute). All of the exercises this month can be done using just bodyweight, if you feel the need to make the exercises harder then you can add some weight where necessary if you have them.

We have 4 exercises and the aim is to complete 10 reps of each exercise in the space of a minute, any spare time you have after completing the exercise will be rewarded as recovery, if you get to the end of the minute and still haven’t completed the exercise you just go back to the start and try again. we are doing 5 minute rounds, 2 mins recovery at the end of the 5 minutes and 3 rounds in total.

So in summery:

• 4 exercises
• 3 sets of 5 minute rounds
• 10 reps of each exercise in the minute
• no longer than 2 mins between rounds

Squat Jumps:

From a standing position engage the core, push the hips back and keeping the weight in the heels drop down into a seated position, once held drive the force through the heels jump up into the air and as you land control yourself back into that squatted position.

Jack Knife:

Laying on your back keep the legs straight out and hands straight behind the head, from this position lift the legs and arms to meet in the middle above the hips squeezing the core at the top. as you lower back down try and keep the heels and shoulders just off the ground before raising up into the next rep.

High Knees:

Running on the spot bring the knees as high as possible keep the core engaged and use the hands to help with the momentum of the movement. *2 KNEES UP = 1REP

Press Ups:

Setting the hands up a little wider than shoulder width apart  in a plank position start to lower yourself down leading with the chest and keeping the core activated, hold at the bottom before pushing through the palms on the way up. alternative set up would be to start from a kneeling position as shown in the picture on the right.

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