fitness, workout program, workouts -

Starting today we are releasing in a single comprehensive PDF containing our program known as EMOM Method.

Download your copy here!

We took the EMOM (Every Minute on the Minute, for the uninitiated) and turned it into a full 12-week program.

With everyone now at home for the foreseeable future, it's a good time to take all the workouts we've posted on our dedicated IG page for EMOM Method and turn it into an easy to save PDF so you have these workouts with you no matter the situation.

Training Methodology

This style of working out can bring many benefits, but the main one being building a strong foundation in bodyweight training.

Each workout is paired with a cardio piece. Doing the cardio if you have time during your day will not only drive your aerobic system to work harder, but help with shedding the weight.

Using EMOM's as the base for every workout will challenge you in ways you didn't know you were capable of. The goal is to do your absolute best on every round. If you don't hit your prescribed numbers each round, then scale back or just keep doing what you can every round until it's over.

Worth noting, you should make your best effort to do every movement with good form. If you need help with a movement, there are a million videos on youtube covering each one, but I'm happy to help cover them if you need help.

Equipment Needed

Although you can do these workouts with bodyweight only, if you want to challenge yourself, then we suggest stepping it up a bit and having a few extra items.

  • Kettlebell
  • Dumbbell
  • Jump Rope

Aside from this you just need to bring yourself!

Workout Format

Every week the following format is given, but feel free to mold this to your own working schedule and rest days.

Day 1 - Normal workout

Day 2 - Normal workout

Day 3  - Rest Day

Day 4 - Normal workout

Day 5 - Normal workout

Day 6 - Normal workout

Day 7 - Rest Day

Rest & Recovery

On rest days we suggest doing some light cardio to keep the blood in the muscles flows and hence recovering. We're also big fans of yoga and or dedicated stretching in order to get the best possible recovery you can.

Take into account the proper amount of sleep you need every night as well. The suggested amount is 6-8 hours every night. Do whats right for you.

Thanks for checking it out!

We hope you get some benefit from this and that our new program will alleviate the thought of having to decide what to do for your workout for the next 12 weeks!

All the best

The Get Some Labs Team

Download your copy here!