4 Exercise No Equipment EMOM Workout
No equipment needed for this four-exercise at-home workout. This full body workout is an EMOM workout so it’ll be speedy but sweaty!
A no-equipment workout perfect for busy moms. This full body workout fits easily into scheduled and only requires fifteen minutes and some space- and if you need to, get your toddler involved!
- Curtsy Lunge
- Plank Swing Through
- Froggy Jumps
- Side-Lying Hip Raise
Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home
EMOM Workout Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!
EMOM means every minute on the minute. Perform the at-home exercises for the prescribed reps and rest the remainder of the minute. Then, begin the next exercise. The faster you get through the repetitions the more rest you have.
- Keep front knee in line with pinky toe
- Use glutes to extend the hip and return to start position
- Don’t step too far too the side
Plank Swing Through
- Don’t let back arch
- Really push through the arms and shoulders
- Land softly
- Drive knees out
- Keep chest up
Side Lying Hip Raise
- Keep the ankle and knee flexed
- Use the top glute to raise the leg
- Push shoulder away from ears
Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.