Workout 3: 20-minute EMOM
This workout follows an every-minute-on-the-minute (EMOM) pattern. Do the prescribed exercises at the start of each minute, and then rest for the remainder of each minute. Do this pattern five times, for 20 total minutes.
- Minute 1: 15 Pushups
- Minute 2: 10 Pullups
- Minute 3: 15 Situps
- Minute 4: 20 Lunges
“Work hard to hit that goal in the minute and enjoy the rest until the next!” says Manzo.
Workout 4: Ten to One
This workout uses an ascending/descending rep scheme. On your first “round,” you’ll do 10 burpees and 1 pullup. The next round, you’ll do 9 burpees and 2 pullups, and so on until you finish at 10 pullups and 1 burpee.
- Burpees: 10-9-8-7-6-5-4-3-2-1
- Pullups: 1-2-3-4-5-6-7-8-9-10
Try to rest as little as possible between rounds.