Elevation Personal Training

Hi folks,

This week's EMOM. Sorry for the few days delay. This one is a beauty!

EMOM x 15

Min 1: 12 Single Arm DB Clean & Jerk (6 each side). Clean DB from the floor.
Min 2: 10 DB Rows in a Plank (10 each arm)
Min 3: 10-12 Burpees

Enjoy.

Monday EMOM!

Min 1-10:

Work on any mobility issues you may have, eg. Hips, Shoulders, Thoracic spine etc.

EMOM x 20 (so 5 rounds)

Min 1: DB Deadlift x 15
Min 2: DB Floor or Bench Press x 18
Min 3: Single DB Push Press x 10 each arm
Min 4: DB Goblet Squats x 20

You can use the same weight across all movements or select different loads. I completed this EMOM with 15kgs DB's.

Post any queries/comments below.

Enjoy. 💪

Hope you're all great!

I've been finding myself doing some challenging EMOM's (Every Minute On the Minute) over the past few Mondays due to working long days but still wanting to get a workout in to my day.

Check out what I did today. All you requite is 30 minutes.

Minutes 1-10 - work on mobility and warm up. Today I put a focus on my hips.

EMOM x 20 (5 rounds)

Equipment needed: 1 x DB. You choose a challenging but achievable weight.

Min 1: 20 Single DB Squats (DB held in the back rack) *
Min 2: 10 Single DB Power Cleans (10 each arm)
Min 3: 10 Burpees
Min 4: 20 DB Thread the Needle

* Hold in the Goblet position if back rack is too uncomfortable for you.

Post any comments or queries below.

Watch for further EMOM'S to follow each week. 💪

A high tempo but low impact workout to kick off this week. Give this a try.

Run a clock for 20 minutes and complete the following:

3 rounds of:

20 DB Clean & Jerk
20 DB Thrusters

Load should be moderate. Not heavy. Your goal is to keep moving..

In the remaining time, complete a recovery Row, Walk or Bike. Rg. So, if you complete the above in 9 minutes, then you have 11 minutes recovery.

🙏

Plus a little chill out time. 😁

Give this a go. Complete Part A and/or Part B.

Part A.

4 sets of:

12-15 DB Bench Press (or Floor Press if no bench available)
10 DB Rows in a Plank (10 each side)
10 Alt DB Overhead Strict Press (10 each side)
15 DB Deadlifts

Part B.

Complete 4 rounds of:

10 Single DB Hang Clean & Jerk (5 each arm)
50.Double Unders *

* Option to do 75 Single Skips if Double Unders are not your jam.

Scale to 3 rounds if required.

Focus on keep moving!

Post any queries or comments below. 💪

Happy New Year all.

Try this short workout to blow off the cobwebs from NYE. I completed it this morning..

Part A.

30 min walk (you can run or run/walk if you wish)

Part B.

Complete 3 sets of:

10 Push Ups
10 Squats
15 Hollow Rocks (or scale to 20 sec Hollow Hold if required)

Part C.

EMOM x 12

Min 1: 10 Burpees
Min 2: 14 Alternating DB Sn**ch
Min 3: 15 Straight Leg Sit Ups
Min 4: 10 DB Thrusters

Post any comments or queries below. 🙏

Give Part A and B a go! I completed them both this morning.

Part A. (Strength, Stability and Balance)

Complete 3 sets of:

10 Single DB Ipsilateral Shoulder Press *
10 Single DB Contralateral Deadlifts @
10 Single DB Contralateral Bent Over Rows @

* Standing on left leg with DB in left hand. Same on right side

@ Standing on left leg with DB in right hand. Switch for opposite side.

Part B.

Complete Max Burpees in 7 mins.

Pace yourself! This is a great challenge.
Scale to a bench, box or chair if required.

Extras:

3 sets of:

10 DB Front Squats
12-15 DB Bicep Curls

Post any queries or comments below. 🙏

Sweaty! 💪

Hi guys,

It seems FB has deleted all of history of At Home Workouts I designed for you all over the lockdown period.

Anyway, here's one to try to shake off that Christmas "hangover". I've just completed it.

EMOM x 30 (Every Minute On the Minute)

Min 1: 60 Jumping Jacks
Min 2: 15 DB Deadlifts
Min 3: 10 Burpees
Min 4: 20 DB Rows in a Plank
Min 5: 15 Push Ups
Min 6: Rest

You'll be glad for the rest in Minute 6.

Scaling options:

Movements and reps as above but make it a 24 minute EMOM.

And/or modify reps as follows:

50 JJ's
16 DB Rows in a Plank
10 Push Ups

Keep your movement standards. No bad reps.

Post any queries or comments. 💪