Workout Timer
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EMOM

Intermediate

Core stability EMOM

Core · Bird dogs and Dead bugs

Timer
20:10 including countdown
Equipment
No equipment
Active calories
12–39 kcal

Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium

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The preset imports the timer and movements. Follow the targets below.

EMOM

How it works

After a 10-second countdown, start one exercise on the minute, following the list in order and looping back to the first. Continue for 20 minutes.

Rest for the time left in each minute. Lower the reps or the weight if you have little recovery time.

Explore timer mode

The movements

  1. Bird dogs

    On hands and knees, reach one arm forward and the opposite leg back. Keep your hips level and switch sides.

    6 reps

  2. Dead bugs

    Lie on your back. Slowly lower one arm and the opposite leg without arching your lower back. Switch sides.

    8 reps