EMOM day!!! High intensity for 30 minutes!! You will work hard but be so glad you did this!!! And there are different numbers

For this workout, you will need a bottle of water handy and your mat for cool down!

The timer will be on for 1 minute. You will aim to complete all 3 exercises within the 1 minute. The faster you complete the exercises with the reps, the more rest you gain before going again! This is repeated for a total of 10 minutes!

We then have 30 seconds rest before moving onto next trio of exercises and the relating reps.

In regards flexibility of reps, I would suggest reducing the reps of the first exercise in each trio if needed, so for example;

X 5 chest to floor burpees instead of x 10

X10 alternating lunge jumps instead of x20

X5 burpees instead of x10

CHEST TO FLOOR BURPEES x10 (or x5)
PUSH UPS x10
SHOULDER TAPS x10

ALTERNATING LUNGE JUMPS x20 (or x10)
SQUAT JUMPS x10
SQUATS x20

HAND TO FLOOR BURPEE x10 (or x5)
OPPOSITE HAND TO FOOT x10
MOUNTAIN CLIMBERS x20

However, if you are working on reps of push ups, I would suggest reducing reps of push ups to x5 for example!

This is a challenge... a challenge I know we can do!

Take a moment to consider your reps before you begin and of course drop reps if needs be during!

You will surprise yourself with this session! Of course it will be challenging... as HIIT should always be! But you will do it!!

I very rarely do HIIT more than once per week... I did a 5 day HIIT IT HARD series last summer and is available below if you ever fancy a challenge though I wouldn’t recommend you do HIIT this often on a regular basis! If you are really challenging yourself you don’t need to do HIIT so often!

https://youtube.com/playlist?list=PLhu1QCKrfgPVTB_TE6neJ5oF0IeJWa5bh

For those who prefer not to jump and prefer low impact (but high intensity ), below is an alternative EMOM with no jumping!

https://youtu.be/84EBn_7ALuc

Have fun today!

We can do this!!

Please ensure you warm up! Here’s my recommended HIIT warm up routine: https://youtu.be/4Q5JRHEoxcM

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12 Min 4X4 Abs Workout: https://youtu.be/iY4Ft9K7gZk
20 Min BURPEE BLAST Cardio Workout: https://youtu.be/xQzgzKXtZ3E
20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU

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EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases