Today’s workout idea hails from an Australian trainer, Laura Viola. Laura shared this drill with us last month on BootCraft as part of a collection of 12 group fitness workout ideas she contributed as that month’s Featured Designer.
This session, called Leg Day EMOM, was the second most popular. It’s a challenging 40+ minute drill that involves clients completing 2 exercises each minute.
This will test your clients determination (not to mention their glute, hamstrings and quads) as they take on 8 rounds at each station. Make sure you give plenty of time for rest and drink breaks between stations.
Leg Day EMOM
- Drill length: 40 minutes
- Min. group size needed: At least 2 people (better with 8 or more)
- Drill type: Strength, Conditioning, Kettlebells
- Equipment needed: Bench/Step/Plyo Box, Slam balls, Dumbbells, Kettlebells,
- Indoor friendly ✔️
How It Works
Set up 4 stations with equipment around the room. Each station runs for 8 mins with 2 exercises allocated per station. The first exercise is for reps, the second is completed for the remainder of that minute.
Rest 2 mins between stations.
Station 1 – Kettlebells
- 12 x Kettlebells (2) Deadlifts
- Remaining time: sprints, burpees, skip etc
Station 2 – Slamballs
- 12 x Slamball Clean from floor & Squat
- Remaining time: Slams
Station 3 – Boxes
- 12 x Box Step Ups (6 each side)
- Remaining time: Box Jumps
Station 4 – Bench and Dumbbells
- 12 x Bench Bulgarian Lunges (6 each side)
- Remaining time: Bunny Hops
Looks great! Going to try this tonight! Thanks! – Donna
Hey there, it’s Kyle, the guy who runs BCI 👋
I’m interrupting this broadcast to let you know about an epic tool I made for group fitness trainers called BootCraft.
BootCraft is a huge database of group fitness workout ideas 💡💡💡 that helps instructors plan unique, interesting workouts for their clients in minutes. It’s already helped hundreds of trainers around the world plan thousands of awesome workouts.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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