Push-up and plank EMOM
Upper body · Push-ups and Forearm plank
- Timer
- 10:10 including countdown
- Equipment
- No equipment
- Active calories
- 7–22 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
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 10 minutes.
Rest for the time left in each minute. Lower the reps or the weight if you have little recovery time.
The movements
- 6 reps
Push-ups
Place your hands about shoulder-width apart. Lower your chest and hips together, then press back up as one unit.
Make it easier Set your knees down or put your hands on a stable raised surface.
- 25 sec
Forearm plank
Set your elbows under your shoulders. Keep your body in a straight line and breathe steadily.
Make it easier Lower your knees to the floor.