WORKOUT 12 - Core & Mobility Challenge - EMOM

Published on 5 December 2025 at 07:52

Focus: Maintain core stability and control through timed intervals.

Exercises: Front Plank [54], Side Plank [61], Dead Bug [47], Bird-Dog (not on list, use Alt Arm/Leg Planks [73]), Scapular Shrug [106], Inchworms [192]

BEGINNER

(Approx. 25 min)

Warm-up: 5 min light cardio.

Workout: 20-minute EMOM.

 

  • Min 1: Front Plank [54]: 40 seconds hold

  • Min 2: Side Plank [61]: 20 seconds per side

  • Min 3: Dead Bug [47]: 12 reps (6 each side)

  • Min 4: Alt Arm/Leg Planks [73]: 10 reps (5 each side)

  • Min 5: Scapular Shrug [106] (hanging or on knees in plank): 10 reps

  • Min 6: Inchworms [192]: 5 reps

Cool-down: 5 min stretching.

MEDIUM

(Approx. 35 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 30-minute EMOM.

  • Min 1: Front Plank [54]: 50 seconds hold

  • Min 2: Side Plank [61]: 25 seconds per side

  • Min 3: Dead Bug [47]: 16 reps (8 each side)

  • Min 4: Alt Arm/Leg Planks [73]: 14 reps (7 each side)

  • Min 5: Scapular Shrug [106] (hanging): 12 reps

  • Min 6: Inchworms [192]: 8 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 45 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 40-minute EMOM.

  • Min 1: RKC Plank [60]: 60 seconds hold

  • Min 2: Feet-Elevated Side Plank [63]: 30 seconds per side

  • Min 3: Dead Bug [47] (with straight legs/arms): 20 reps (10 each side)

  • Min 4: Rotating Two-Point Plank [58]: 16 reps (8 each side, 4 each rotation)

  • Min 5: Scapular Shrug [106] (hanging, slow & controlled): 15 reps

  • Min 6: Inchworms [192] (push-up at bottom): 10 reps

Cool-down: 10 min stretching.

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