10-20-30 Leg Day EMOM

This is a quick lower body cardio/strength workout that takes only 21 minutes and will definitely get your heart rate up!  I typically like to start my workouts with some sort of cardio/HIIT/EMOM training followed with heavy lifting. This helps me get my body warmed up and ease my way into lifting heavier weights. Not to mention, it’s a great way to get a good sweat on and torch a bunch of calories in a short amount of time!

Here’s the workout:

**Set your timer for 21 minutes and perform the following as an EMOM structure **(for those of you unfamiliar with this, it stands for “Every Minute On the Minute”- meaning you complete each exercise for that minute and get to rest the remainder of the time that’s left for the minute. For example, you will complete the 10 reps of goblet squats for the first minute and rest for the remainder of that minute. Then, at the top of the next minute, you do 20 reps of criss-cross pop squats and rest the time that’s left on that minute. And so on….You will complete 7 rounds of each in the time prescribed.)

-Minute 1:  10 reps banded heavy goblet squats (I used a 50 lbs dumbbell)

-Minute 2:  20 reps banded criss-cross pop squats

-Minute 3:  30 reps banded skater later hops

(Repeat for 7 rounds to get your 21 minutes)


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