EMOM Bodyweight Workout For Women (With PDF)

Finding time in your day to exercise as a mom is often like looking for a needle in a haystack. This EMOM bodyweight workout is short in duration to give busy moms the advantage of staying consistent.

We all know that consistency is key when it comes to results like feeling better and getting stronger.

But finding the time to get workouts in is a hassle for busy moms.

However, if you don't start finding the time to prioritize movement, you'll only end up more frustrated with chronic injuries, the inability to pick up kiddos, and a lack of energy.

One of my goals as a Certified Strength & Conditioning Specialist is to help make working out practical for moms- it's exactly why I created the SMASH Fit For Life workout plan.

As a mom to three littles, I understand how valuable 15 minutes to yourself is.

But the game changes when instead of using those minutes to doom scroll, you do something FOR yourself instead.

The EMOM Workout

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.

So, set your timer for 1 minute and perform the cutsy lunges. Rest for the remainder of the minute.

At the minute mark, perform the next exercise (the plank swing through). Rest for the remainder of the minute.

Next, move on to the froggy jumps (or perform rolling squats for more intensity!). Rest for the remainder of the minute.

Finally, perform side lying hip raises (both sides) on the minute mark. Rest for the remainder of the minute.

That's one round. Continue the workout starting from the top and perform a total of 3-4 rounds (12 to 16 minutes).

Curtsy Lunge	8 per leg alternating
Plank Swing Through	5
Froggy Jump	15
Side-Lying Hip Raise	8 per side

Workout PDF Printable

Below is a PDF of the workout (click the image). Use it to track how the workout feels and any areas you can improve on the following time you do it. If you love this style of workout, check out this EMOM Bodyweight workout at home too.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

No-Equipment EMOM Workout Tips

Go through the exercises below and make note of the form points. This way you're engaging the muscles as much as possible which is what helps get you STRONGER.

This workout consists of four bodyweight exercises so all you need is some space (a yoga mat is helpful) to get it done.

Need help getting started?

Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home. I created this guide to give moms everything they need to start working out at home.

This blog post answers many common questions moms have when starting a workout routine- so you can get started, the right way!

Curtsy Lunge

• Stand upright in a comfortable position. Step the left foot back and across the line of the left leg.
• Lower the knee toward the floor while hinging slightly at the hips. Keep the foot of the right leg fully on the floor.
• Push through the right foot and return the left foot back to the starting position.

 

Plank Swing Through

• Set up in a seated position on the floor with your feet on sliders and your hands an inch behind your bum with the fingers pointed to your glutes.
• Press into your hands and lift the bum off the ground as you pull the hips back and as high as you can, crunching with the abdominals.
• Lower the hips slightly and push the legs away from the body until straight while simultaneously raising the hips into a reverse plank.
• As you raise into the reverse plank position, open up the chest and come into a posterior pelvic tilt. Hold briefly and repeat.

 

Froggy Jumps

• Take your feet slightly wider than hip distance apart.
• Sink into a squat keeping the weight in your heels and your hands reaching toward the floor.
• At the bottom position, explode up into a jump with full extension (point your toes).
• Land softly on the balls of your feet and drop back into the squat to repeat.

 

Side-Lying Hip Raise

• Lay on your right side with your knees bent and feet together. Hips and shoulders in one line and the right arm under the right shoulder.
• As you raise up into side plank position and lift the hips off the ground, raise the top leg up using the left glute. Keep the knee bent and flex the left foot. Pause and return to the starting position.
• Perform for 10-15 repetitions.

Frequently Asked Questions About EMOM Workouts

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