Squat foundation EMOM
Lower body · Bodyweight squats and Reverse lunges
- Timer
- 6:10 including countdown
- Equipment
- No equipment
- Active calories
- 2–9 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 6 minutes.
Rest for the time left in each minute. Lower the reps or the weight if you have little recovery time.
The movements
- 5 reps
Bodyweight squats
Stand with your feet about shoulder-width apart. Lower your hips under control, then stand by pressing through the whole foot.
Make it easier Use a shallower range if it helps you stay steady.
- 4 reps
Reverse lunges
Step one foot back, bend both knees, then press through the front foot to stand. Switch sides on each rep.
Make it easier Take a shorter step and use a shallower range.