EMOM 10

8 ICP Press

5 Bicep curls

Remaining time: monster walk w/ band, fwd & bkwd (about 20 sec)

This one got spicy real fast with the weight that I was using! All of these movements should be done in the minute - repeat each complete cycle every minute. Ex - I finished the press and curls with about 20-25 seconds to monster walk each minute. Adjust the rep scheme if necessary so that you’re getting at least 20 seconds of monster walking in each round. I left the resistance band for the monster walks on the whole time that I was working, so that I didn’t need to bother with adjusting the positioning of the band each minute. 

Chest press - I did this standing to get my abdominals a little more work. Held my KB in a goblet hold, in a comfortably athletic stance (knees slightly bent, glutes engaged, ribs down), and pressed straight out with my arms. If you have a resistance band, you can also use the band pulling perpendicular to your press, which will engage your obliques a bit more. You can sub shoulder raises (front, lateral, 45 degrees) or a supine chest press if needed. 

Bicep curls - I used the same weight for these as for the chest press, but it definitely felt heavy pretty quickly. Feel free to change up the weights if needed. And try to isolate the biceps on these, avoid momentum. 

Monster walks - These are a variation on the hip strengthening lateral walks. If you have a resistance band, it can go above your knees, at ankles, or at forefoot (above knees is least challenging, at forefoot is most challenging). If you don’t have a band, then you can sub standing hip extensions at 45 degrees or side-lying leg raises (depending on if you want to be getting up and down off the floor each minute). 

Let me know if you have questions, or check out my Instagram post for videos of the movements. @fosterfitnesspt