Summertime means long evenings, pool days, beach days and busy schedules. Getting into the gym or fitting in a workout might feel impossible when your normal routine is turned upside down. Summer is busy, I get it, sometimes the last thing you want to do is get all hot and sweaty after a long day at work or ballpark. My best advice is set your alarm just 30 minutes earlier and get the workout in first thing in the morning! One thing I know is that staying consistent with my workouts keeps my weeks productive, it actually helps me stay in routine, and I feel amazing! When mama feels amazing, it helps keep the flow of the whole family!
The most important thing for me when it comes to working out is time! Sal & I are fortunate to have, over time, built a solid home gym and having the luxury of being able to walk downstairs in the morning to workout at home is amazing! My incredible trainer, Angela comes to our house, a couple days a week to train me. She pushes me to new levels and I absolutely love that 1 hour of intensity to start my day. Days that I don’t train with Angela, Sal and I will often workout together. One style of workout I love is EMOM. EMOM style workouts are a time saver, you can get a killer workout knocked out in 30 minutes. EMOM + HOME = A Great workout and showered all within the hour!! That is certainly a win in my book.
Like I shared a couple weeks ago, my biometric data results really help me prioritize my workouts on the days I am not training with Angela. Some days, a 30 minute walk is what my body needs and other days I do an EMOM style workout and other times I combine running + EMOM. Sal is training for an Iron Man currently, so I am enjoying some runs alongside him, especially on the weekend.
Let me tell you this, as a woman don’t be afraid to lift weights! Lifting weights has so many benefits, some including increased metabolism, stronger bones and improved self-esteem to name a few. If you are new to lifting weights or don’t know where to start, EMOM style works are a great option because they combine a variety of exercises in a concise manner and you can always grow with them by increasing weights, reps or length of the workout. Strong is the new skinny!
What is EMOM?
EMOM (Every Minute On the Minute) workouts are a style of training known as HIIT (High Intensity Interval Training). This is super effective because you are doing full body training, at a high intensity, and incorporating weights with cardio. Using your muscles in this way keeps your metabolism boosted (calories burning) far after your workout is done! HIIT workouts also usually means high-rep and lower weight to give that lean toned muscle strengthening as opposed to low intensity high weight which would stimulate more muscle building. (Diet also plays a major role but I won’t get into all that science-y stuff here).
If you can commit to THREE workouts this week you’ll be doing great lady! Below I’m sharing 4 fun and sweaty EMOM workouts to try out. You can pick which three sound the most fun, or push for all four! Don’t get discouraged if you don’t understand what one of the exercise names means. Just do a quick YouTube search and I know there will be a 30 second video with a quick demo waiting for you!
How to do EMOM
In short, each movement in the workout gets a dedicated minute. If you finish early you rest. So if the exercise is 10 pushups and it takes you 30 seconds you get 30 seconds of rest! If the exercise is 12 bicep curls and it takes you 40 seconds you take a 20 second rest. BUT if you don’t finish the reps within the allotted minute you immediately switch to the next exercise when the minute is up, no rest! Use the heaviest weight you can while keeping perfect form. If your form is bad, drop down the weight. Move to the next exercise at top of each minute no matter where you are in the set.
Things You’ll Need
- A Timer
- A Sweat Towel
- Positive Attitude
- Pump Up Music
- A Variety of Weights
TOTAL BODY EMOM
4 rounds|20 mins
10 burpees
12 bicep curls
20 jumping lunges
12 tricep extensions
15 v-ups
BOOTY EMOM
Build the Buns!
4 rounds|20 minutes
10 Bulgarian Split Squats (10 on each leg)
10 Sumo Squats
6 Step Ups (6 on each leg)
10 Kettle Bell Swings
1 minute glute bridge up down
AB EMOM
Build your Core! 4 rounds|16 minutes + finisher
15 sit ups
45 sec Plank
15 dead bugs
30 Bicycle Crunches
Finisher: 1 mile run
ARMS & SHOULDERS EMOM
4 rounds | 20 mins
12 Front Raises
12 Upright Row
12 Shoulder Press
12 Lateral raises
10 Steering Wheel (10 turns)
WALKING
Never underestimate the power of a 30 minute walk. One thing I’ve really learned to love is going on a walk! I used to think that anything less than a full out sweat sesh was a complete waste of time. I have learned to love a simple walk outdoors. Not only are there physical and cardiovascular benefits of walking, but it helps me mentally just as much. It gives me a chance to clear my mind, reduce stress and anxiety, and the earth underneath my feet is extremely grounding.
Getting an adequate amount of steps and activity per day is important for your health, body composition and just how your body feels. Studies have shown that NEAT (non-exercise activity thermogenesis) is a distinguishing factor for long term weight maintenance as well. By incorporating more walks, you’re getting in more daily activity that’s relatively low impact and that can be done anywhere! Want to ramp up your walks, add some 1 lb ankle weights or wrist weights to your walks!
Lastly, I want to mention the benefits of post meal walks. There’s been some research on how short walks (a duration of just 10 minutes) can help with blood glucose and insulin control. Post meal walks also aid in digestion, which is something a lot of people struggle with!
Exercise as a whole
Taking care of my body through exercise and nutrition means being a better,more energized version of myself which means I’m happier and I show up better as a Mom, Wife and in my career. 30 minutes a day is worth it everytime, I don’t always want to do it but I always feel amazing when it’s done! This is your reminder to get that movement in, I promise you will feel better and if you haven’t started the habit of 30 minutes a day, start today!
XO-
Racquel
