EMOMs

EMOMs are full-body strength-based workouts that challenge you Every Minute On the Minute.

EMOM with Heather (12/30/24)

EMOM #1

  • Sumo Squat, Burpees, Overhead Press

EMOM #2

  • Hip Abduction, Side Plank, Supine 90/90

 

EMOM with James (12/16/24)

EMOM #1

  • Squat, Reverse Lunge, Stepping

EMOM #2

  • Wall Push, Backward Wall Push, Shuffling

 

EMOM with Meredith (12/9/24)

EMOM #1

  • Healthlift, Lateral Lunge, Thrusters

    +60s Wall sit or Plank Hold Challenge

EMOM #2

  • Snatches, Rows, Jumping Jacks

 

EMOM with Heather (11/18/24)

EMOM #1

  • Single Leg Healthlift, Single Arm Overhead Press, Split Squat

EMOM #2

  • Shuffling, Calf Raises, Rows

 

Agility/EMOM with John (11/11/24)

EMOM #1

  • Squats, Push Ups, Jumping Jacks

EMOM #2

  • Calf Raises, Rows, Lateral Hopping

Finisher: 11 reps of Each!

  • Air squats, High Knees, Forward Lunge, Burpees

 

EMOM with Mikaila (11/4/24)

EMOM #1

  • Squats, Rows, Push Ups

EMOM #2

  • Healthlift, Overhead Press, Calf Raises

 

EMOM with Meredith (10/21/24)

EMOM #1

  • Healthlifts, Squats, OH Press

EMOM #2

  • Push Ups, Reverse Lunge, Endurance

 

EMOM with Heather (10/7/24)

EMOM #1

  • Squats, Rows, Burpees

EMOM #2

  • Hip Abduction, Side Plank, Stepping

    + Cardio Burst!

 

EMOM with John (9/23/24)

EMOM #1

  • Forward Lunge, Balance, Cardio

EMOM #2

  • Reverse Lunge, Healthlifts, Shuffling

 

EMOM with Molly (9/9/24)

EMOM #1

  • Jumping Jacks, Curtsy Lunge, SL Healthlift

EMOM #2

  • Lateral Balance, Rear Foot Elevated Split Squat, Mountain Climbers

 

EMOM with Mikaila (8/27/24)

EMOM #1

  • Bear Crawl, Y’s, Push ups 

    +60 Second Wall Sit

EMOM #2

  • Alternating 90/90, Bridge, Side plank

    +60 Second Wall Sit

 

EMOM with Meredith & Heather (8/13/24)

EMOM #1

  • Squats, OH Press, Thoracic Extension

    + Cardio Burst!

EMOM #2

  • Push ups, Angels, Healthlifts

    + Cardio Burst!

 

EMOM with Meredith (7/29/24)

EMOM #1

  • Calf Raises, Squats, OH Press

    + Cardio Burst!

EMOM #2

  • Wall Push, Reverse Lunge, Endurance

 

EMOM with Meredith & Heather (7/16/24)

EMOM #1

  • Healthlift, Plank, Thrusters

EMOM #2

  • Lateral Lunge, Rows, Supine 90/90

    + Cardio Burst (x2) !

 

EMOM with James & Heather (7/1/24)

EMOM #1

  • Curtsy Lunges, Thoracic Extension, Burpees

EMOM #2

  • Bird Dogs, Hip Abduction, Bridges

 

EMOM with John (6/17/24)

EMOM #1

  • Lunge Pass, Squat to Calf Raise, Shuffle

EMOM #2

  • Standing March, Wood Chop Swing, Endurance Drills

Fun-isher!

  • Wall Sit Holds

 

EMOM: Modified “Murph” with James (5/27/24)

  • 5 minute walk / jog in place

  • 5 rounds of the following:

    – 5 Rows or Wall Angel Holds (1 minute)

    – 10 Push Ups (1 minute)

    – 15 Squats (1 minute)

  • 5 minute walk / jog in place

 

EMOM with Meredith (5/20/24)

EMOM #1

  • Bridges, Hip Abduction, Healthlifts

EMOM #2

  • Squats, Reverse Lunges, Endurance

Cardio/Endurance Challenge!

  • Fast Feet with Up/Downs

  • Wall Sits

 

EMOM with Meredith & James (4/29/24)

EMOM #1

  • Calf Raises, Forward Lunge, Stepping

EMOM #2

  • Wall Push, Plank, Endurance

Balance Challenge!

  • Semi Tandem, Tandem, Single Leg

  • Head Turns, Eyes Closed, Ball Toss

 

EMOM with Molly & Mikaila (4/1/24)

EMOM #1

  • Calf Raises, Curtsy Lunge, Lateral Shuffle

EMOM #2

  • Burpees, Ladder Drill, Mountain Climbers

 

EMOM with Kirsten & Mikaila (3/18/24)

EMOM #1

  • Supine 90/90, Rows, Health Lifts

EMOM #2

  • Side Plank, Reverse Lunges, Burpees

 

EMOM with Sydney and John (3/4/24)

EMOM #1

  • Rows, 3-Way Lunges, Side Planks

EMOM #2

  • Overhead Press, Squats, Bird Dogs

 

EMOM with Molly & Meredith (2/19/24)

EMOM #1

  • Mountain Climbers, Goblet Squats, Jumping Jacks

EMOM #2

  • Burpees, Curtsy Lunges, Healthlifts

 

EMOM with Mikaila (2/5/24)

EMOM #1

  • Bear Crawls, Push ups, Shuffling

EMOM #2

  • Squats, Burpees, Endurance

 

EMOM with John & Molly (1/22/24)

EMOM #1

  • Lunges, Push Ups, Skaters

EMOM #2

  • Squats, Rows, Wall Sits

 

AgeProof Assessment with James & Sydney (1/8/24)

  • 30-Second Chair Stand Test

  • Max Push-Up Test

  • Single Leg Balance Test

  • Sitting Rising Test

EMOM #1

  • Squats, Push Ups, Balance Adaptability

 

EMOM with Kirsten & Sarah (12/18/23)

EMOM #1

  • Reverse Lunge, Healthlift, Burpee

EMOM #2

  • Stepping, Lateral Lunge, Endurance

 

EMOM with Meredith & Sydney (12/4/23)

EMOM #1

  • DB Thruster, Shuffling, Dynamic Plank

EMOM #2

  • Skaters, Reverse Lunge, DB Snatch

 

EMOM with Molly & Sydney (11/20/23)

EMOM #1

  • Jumping Jacks, Curtsy Lunge, Healthlift

EMOM #2

  • Heartbeat Squat, Rear Foot Elevated Split Squat, Mountain Climbers

 

EMOM with Scott & Molly (11/6/23)

EMOM #1

  • Squats, Push Ups, Rows

EMOM #2

  • Overhead Press, Stepping, Burpees

 

EMOM with Mikaila & James (10/23/23)

EMOM #1

  • Endurance Drills, OH Press, Squats

EMOM #2

  • Supine 90/90, Bridge, Push Ups

 

EMOM with Molly & Sarah (10/9/23)

EMOM #1

  • Hopping in Place, Goblet Squats, KB Pass Throughs

EMOM #2

  • Burpees, Rear Foot Elevated Split Squats, Healthlifts

 

EMOM with Mikaila & Sarah (9/25/23)

EMOM #1

  • Wall Push, Burpee, Healthlift

EMOM #2

  • Reverse Lunge, Lateral Lunge, OH Press (+ Balance)

 

EMOM with Meredith & Annie (9/11/23)

EMOM #1

  • Weighted Carry, Lateral Lunge, Healthlift

EMOM #2

  • Balance (+OH Press), Reverse Lunge (+ Knee Drive, Stepping Drills

 

EMOM with Meredith & John (8/28/23)

EMOM #1

  • Thoracic Mobility, Y’s, Plank (+ Shoulder Taps)

EMOM #2

  • Healthlifts, Rows, Snatches

 

EMOM with Molly & Scott (8/14/23)

EMOM #1

  • Basking Seal, Supine 90/90, Supermans

EMOM #2

  • Bear Crawls, Asymmetics Carry, Healthlifts

 

EMOM (+AMRAP) with Sarah & Mikaila (7/31/23)

EMOM

  • Bird Dogs, Single Leg Bridge Dips, Reverse Lunge to Knee Drives

AMRAP

  • Side Plank Hip Lifts, Plank Shoulder Taps, Plie Squats Jumps, Skaters

 

EMOM with Mikaila & Sarah (7/17/23)

EMOM #1

  • Bear Crawls, Supine 90/90, Push Ups

EMOM #2

  • Squats, Healthlifts, Calf Raises

 

EMOM with James & Molly (7/3/23)

EMOM #1

  • Forward Lunge, Overhead Press, Thoracic Extension

EMOM #2

  • Supine 90/90, Hip Abduction, Bridges

 

EMOM with Mikaila & James (6/19/23)

Theme: Tempo Practice

EMOM #1 - Lower Body

  • Hip Abduction, Squat, Reverse Lunge

EMOM #2 - Upper Body

  • Overhead Press, Y’s, Push Up

 

EMOM with Meredith & Molly (6/5/23)

EMOM #1

  • Calf Raises, Lateral Lunges, Overhead Press

EMOM #2: Modified “Murph”

  • Endurance, Rows, Push Ups, Squats

 

EMOM with Scott & Meredith (5/22/23)

EMOM #1

  • Hip Abduction, Planks, Bridges

EMOM #2

  • Squat, Healthlift, Balance

 

EMOM with Molly & John (5/8/23)

EMOM #1

  • KB Windmill, Goblet Squat, KB Pass Through

EMOM #2

  • Burpees, Woodchop Lunge, Healthlifts

 

EMOM (+AMRAP) with Meredith & Sarah (4/24/23)

EMOM

  • Bridges, Supine 90/90, Planks

AMRAP

  • Squats, Burpees, Push Ups, Crunches/Sit Ups

 

EMOM with Kirsten & Molly (4/10/23)

EMOM #1

  • Lateral Lunge, Push Up, Side Plank

EMOM #2

  • Forward Lunge, Wall Push, Shuffling

 

EMOM with Meredith & Kirsten (3/27/23)

EMOM #1

  • Healthlift, Wall Push, Shuffling

EMOM #2

  • Squat, OH Press, DB Snatch

 

EMOM with Mikaila & John (3/13/23)

EMOM #1

  • Endurance, Calf Raises, Squats

EMOM #2

  • Duck Walks, Supine 90/90, Push Ups

 

EMOM with Molly & Meredith (2/27/23)

EMOM #1

  • Heartbeat Squats, Carries, Tricep Dips

EMOM #2

  • Burpees, Bulgarian Split Squats, Healthlifts

 

EMOM with Scott & John (2/13/23)

EMOM #1

  • Endurance, Squats, Push-ups

EMOM #2

  • Burpees, Rows, Revers Lunges

 

EMOM with Kirsten & Mikaila (1/30/23)

EMOM #1

  • Angels, Overhead Press, Healthlift

EMOM #2

  • Y’s, Rows, Lateral Lunge

 

AgeProof Assessment with James & John (1/16/23)

The AgeProof Assessment:

  • 30-Second Chair Stand Test 

  • Max Push-Up Test

  • Single Leg Balance Test

  • Sitting Rising Test

 

EMOM with Meredith & James (1/3/23)

EMOM #1

  • Healthlift, Rows, Endurance

EMOM #2

  • Squats, Overhead Press, Burpees

 

EMOM with Molly & James (12/12/22)

EMOM #1

  • Jumping Jacks, Curtsy Lunges, Lateral Shuffle

EMOM #2

  • Burpees, Ladder Drills, Mountain Climbers

 

EMOM with Kirsten & Peter (11/28/22)

EMOM #1

  • Supine 90/90, Squat, Lateral Lunge

EMOM #2

  • Plank, Healthlift, Calf Raises

 

EMOM with Meredith & Molly (11/14/22)

EMOM #1

  • Healthlift, OH Press, Shuffling

EMOM #2

  • Squat, Row, Endurance

 

EMOM with John & Mikaila (10/31/22)

EMOM #1

  • Monster Walks, Pumpkin Squats, Zombie Cardio

EMOM #2

  • The Walking Dead-lifts, Mummy Plank, Boo-rpee

 

EMOM with Scott & Kirsten (10/17/22)

EMOM #1

  • Squats, Push Ups, Reverse Lunges

EMOM #2

  • Healthlifts, Overhead Press, Rows

 

EMOM with James & Meredith (10/3/22)

EMOM #1

  • Healthlift, Calf Raises, Stepping

EMOM #2

  • Overhead Press, Rows, Angels

 

EMOM with Peter & John (9/5/22)

EMOM #1

  • Calf Raises, Squats, Lateral Lunge

EMOM #2

  • Forward Lunge w/ Rotation, Tandem Stance w/ Extension, Single-Leg Balance w/ Reach

 

EMOM with James (9/5/22)

EMOM #1

  • Sutcase Carry, Healthlift, Row

EMOM #2

  • Push up, Supine 90/90, Bridge

 

EMOM with Kirsten & Molly (8/22/22)

EMOM #1

  • Bridges, Side Planks, Supine 90/90

EMOM #2

  • Healthlifts, Y’s, Lateral Lunges

 

EMOM with Mikaila & Meredith (8/8/22)

EMOM #1

  • Thoracic Mobility, Angels, Planks

EMOM #2

  • Supine 90/90, Bridges, Side Planks

 

EMOM with Meredith & Kirsten (7/25/22)

EMOM #1

  • Squat, Healthlift, Supine 90/90

EMOM #2

  • Push up (add Shoulder Taps), Rows, Endurance

 

EMOM with James & Peter (7/11/22)

EMOM #1

  • Overhead Press, Burpees, Calf Raises

EMOM #2

  • Thoracic Mobility, Y’s, Endurance

 

EMOM with Molly & John (6/27/22)

EMOM #1

  • Burpees, Curtsy Lunge, Woodchops

EMOM #2

  • Bear Crawl, Single Leg Healthlift, Y’s

 

EMOM with Scott & Mikaila (6/13/22)

EMOM #1

  • Endurance, Bridges, Planks

EMOM #2

  • Squats, Push ups, Balance

 

EMOM with Peter & James (5/30/22)

EMOM #1

  • Supine 90/90, Bridges, Planks

EMOM #2

  • Thoracic Mobility. Overhead Press, Push up with Chin Tuck

 

EMOM with John & James (5/16/22)

EMOM #1

  • Standing March Unilateral Load

  • Chair Squat with Towel Pull Apart (Horizontal)

  • Staggered Stance Balance with Pronation / Supination

EMOM #2

  • Weighted Finger Curl

  • Forward Lunge with Towel Pull Apart (Vertical)

  • Overhead Press with Weighted Stick

 

EMOM with Meredith & Peter (5/2/22)

EMOM #1

  • Hip Abduction, Side Plank, Healthlift

EMOM #2

  • Bridges, Squats, Reverse Lunge

 

EMOM with Meredith & Molly (4/18/22)

EMOM #1

  • Squats, Wall Push, Shuffling

EMOM #2

  • Forward Lunge, Calf Raises, Endurance

 

EMOM with James & John (4/4/22)

EMOM #1

  • Wall Push, Forward Lunge, Suitcase Carry

EMOM #2

  • Hip Abduction, Bridges, Endurance

 

EMOM with Scott & James (3/21/22)

EMOM #1

  • Overhead Press, Thoracic Extension, Squat

EMOM #2

  • Push up OR Plank, Healthlift, Supine 90/90

 

EMOM with Meredith & James (3/7/22)

EMOM #1

  • Squat, Balance Adaptability, Stepping

EMOM #2

  • Push up, Angels, Shuffling

 

EMOM with Kirsten & James (2/21/22)

EMOM #1

  • Reverse Lunge, OH Press, Endurance

EMOM #2

  • Healthlift, Bridges, Planks

 

EMOM with Scott & John (2/7/22)

EMOM #1

  • Endurance, Squats, Push ups

EMOM #2

  • Burpees, Supine 90/90, Reverse Lunge

 

AgeProof Assessment with James & Meredith (1/24/22)

  • 30 Second Chair Stand Test

  • Max Push Up Test

  • Single Leg Balance Test

  • Sitting Rising Test

 

EMOM with Meredith & John (1/10/22)

EMOM #1

  • Healthlifts, OH Press, Shuffling

EMOM #2

  • Squats, Rows, Burpees

 

EMOM with James & Meredith (12/13/21)

EMOM #1

  • Thoracic Extension, Row, Planks

EMOM #2

  • Reverse Lunge, Hip Abduction, Balance

 

EMOM with Kirsten and James (11/29/21)

EMOM #1

  • Bridge, Supine 90/90, Side Plank

EMOM #2

  • Lateral Lunge, Healthlift, Overhead Press

 

EMOM with Meredith, Josh, Scott (11/15/21)

EMOM #1

  • Squat, Healthlift, Supine 90/90

EMOM #2

  • Push-up, Row, Endurance

EMOM with Scott & John (11/1/21)

EMOM #1

  • Calf Raises, Squats, Lateral Lunges

EMOM #2

  • Single-Leg Balance, Forward Lunges, Agility

 

EMOM with James & Meredith (10/18/21)

EMOM #1 (4 rounds x 4 exercises)

  • Squat, Supine 90/90, Push Ups, Active Recovery

EMOM with Fred & Molly (10/4/21)

EMOM #1

  • Squat, Healthlift

EMOM #2

  • Reverse Lunge, Push-Ups, Side Planks

EMOM with Meredith & Scott (9/20/21)

EMOM #1

  • Squat, Wall Push, Healthlift

EMOM #2

  • Bridge, Side Plank, Endurance

 

EMOM with James, Josh, Hannah (9/6/21)

EMOM #1

  • Hip Abduction, Supine 90/90, Bridges

EMOM #2

  • Thoracic Mobility, Rowing, Balance

 

EMOM with James, Scott, John (8/23/21)

EMOM #1

  • Lateral Lunge, Push Up, Calf Raises

EMOM #2

  • Reverse Lunge, Thoracic Mobility, Shuffle

 

EMOM with Koop & Meredith (8/9/21)

EMOM #1

  • Healthlift, Side Plank, Push Up

EMOM #2

  • Supine 90/90, Row, Burpees/Lateral Shuffle

 

EMOM with James & Meredith (7/26/21)

EMOM #1

  • OH Press, Row, Healthlift

EMOM #2

  • Push up, Side Plank, Squat

 

EMOM with Meredith and John (7/12/21)

EMOM #1

  • Squat, Healthlift, Side Plank

EMOM #2

  • Push up, Row, Endurance

 

EMOM with James and Meredith (6/28/21)

EMOM #1

  • Reverse Lunge, Row, Angels

EMOM #2

  • Supine 90/90, Bridge, Stepping

 

EMOM with John and Meredith (6/14/21)

EMOM #1

  • Squat, Lateral Lunge, Shuffling

EMOM #2

  • Hip Abduction, Calf Raises, Endurance

 

EMOM with Kirsten and Scott (5/31/21)

EMOM #1

  • Supine 90/90, Bridge, Push-ups

EMOM #2

  • Healthlifts, Side Plank, Burpees

 

EMOM with Scott and John (5/17/21)

EMOM #1

  • Rows, Y’s, Side Plank

EMOM #2

  • Squats, Push-Ups, Planks

 

EMOM with Meredith & James (5/3/21)

EMOM #1

  • Push Up, Bridge, Supine 90/90

  • Cardio Burst

EMOM #2

  • Y’s, Lateral Lunge, Endurance

  • Plank Hold

 

EMOM with Meredith & Kirsten (4/19/21)

EMOM #1

  • Healthlift, Overhead Press, Stepping

EMOM #2

  • Reverse Lunge, Row, Wall Push

 

EMOM with Meredith & Josh (1/25/21)

EMOM #1

  • Squats, OH Press, Agility Drills

EMOM #2

  • Reverse Lunge, Shoulder Raises, Endurance

 

EMOM with Meredith (1/11/21)

EMOM #1

  • Push Ups, Bridges, Dead Bugs

EMOM #2

  • Calf Raises, Deadlift, Duck Walks

 

EMOM/Yoga Fusion with Meredith & Kirsten (12/28/20)

EMOM #1

  • Squats, Overhead Press, Endurance Drills

Yoga Flow

CoreMOM #2

  • Plank, Dead Bug, Side Plank, Wall Angels

 

Holiday Part II EMOM with Meredith (12/14/20)

EMOM #1

  • “Rudolph” Reverse Lunges, “Pied Piper” Push-ups, “Eggnog” Endurance Drills

EMOM #2

  • “Frosty’s” Forward Lunge, “Santa’s” Scapular Activation, “Angelic” Agility Drills

 

Holiday EMOM with Scott (11/30/20)

EMOM #1

  • “Holiday” Healthlifts, Single-Leg “Stocking Stuffer” Squats, “Pumpkin Pie” Plank Progressions

EMOM #2

  • “December” Dead Bugs, “Boxing Day” Bridges, “Mom’s Baking” Burpees

 

EMOM with Keaton (11/16/20)

EMOM #1

  • Overhead Press, 3-Way Lunge, Side Plank

EMOM #2

  • Shoulder Raises, Bridges, Alternating Extension

 

EMOM with Fred (11/2/20)

EMOM #1

  • Deadlift, Push-up, Endurance

EMOM #2

  • Squat, Push-up, Endurance

 

EMOM with Meredith (10/19/20)

EMOM #1

  • Wall Lunge, Plank, Duck Walk

EMOM #2

  • Bridge, Shoulder Raises, Burpee

 

EMOM with Kelsey (10/5/20)

EMOM #1

  • Overhead Press, Forward Lunge, Agility Drills

EMOM #2

  • Scapular Activation, Calf Raises, Endurance Drills

 

EMOM with Ethan (9/21/20)

EMOM #1

  • Push Up, Bridge, Dead Bug

EMOM #2

  • Wall Angels, Wall Lunges, Duck Walk

 

EMOM with Meredith (9/7/20)

EMOM #1

  • 3-Way Lunge, Overhead Press, Side Plank

EMOM #2

  • Deadlift, Shoulder Raise, Burpee

 

EMOM with Meredith (8/24/20)

EMOM #1

  • Reverse Lunge, Scapular Activation, Plank

EMOM #2

  • Squat, Push Up, Alternating Extension

 

EMOM with Meredith (8/10/20)

EMOM #1

  • Squats, Overhead Press, Agility Drills

EMOM #2

  • Deadlift, Shoulder Raises, Endurance Drills