Body Blast EMOM 30 (no jumping)
A 20-minute full-body EMOM with no jumps, then a plank finisher: the lower-impact Body Blast.
- Level
- Intermediate
- Duration
- 30 min
- Equipment
- Dumbbells, Mat
- Access
- FreeClass
Who it’s for: Regular exercisers who want a demanding full-body class without jumping, at home or in the gym.
The lower-impact Body Blast: no jumps anywhere, so it suits days your joints need a break and homes where jumping is not an option. The work happens in a 20-minute EMOM: every minute on the minute you do one exercise, then rest for whatever is left of the minute, rotating through four exercises five times.
Pick weights that let you finish each minute’s work in 35 to 45 seconds. If you are finishing in under 30 seconds, go heavier or add a couple of reps; if you cannot finish inside the minute, go lighter so you keep the rhythm. A plank finisher closes the class.
What the session involves
- A 5-minute warm-up
- A 20-minute EMOM: goblet squats, push-ups, single-arm rows, mountain climbers
- A plank finisher and a 5-minute cool-down
The session
Warm-up
2 rounds
- Mountain Climbers30 s
Step the feet in, no jumping
- 10 reps
- Push-Up6 reps
On your knees if needed
Main set
EMOM: every minute on the minute, for 20 minutes
- Goblet Squat5 × 12
Minute 1
- Push-Up5 × 10
Minute 2: on your knees if needed
- Single-Arm Dumbbell Row5 × 8
Minute 3: 8 each side
- Mountain Climbers5 × 30 s
Minute 4: step the feet in for no impact
Then rest 2 min
Conditioning
- 2 × 40 s hold · 20 s rest
Cool-down
- Walk and stretch5 min
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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