Start Exercising With This Fun Phone Number EMOM Workout!

Break away from your daily workout routine and try something new with this EMOM workout! EMOM stands for “every minute on the minute” and it's when you begin a number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute.

You don’t need any equipment for this workout- just your 10 digit phone number. This game is a great way to take the monotony out of exercising and get you more excited about achieving your fitness goals!

How to Play

Using either the suggestions provided below or 10 of your favorite bodyweight exercises, write each one down on a separate piece of paper and mix the pieces of paper together in a bowl.

At the beginning of each minute, reach your hand in and pull out one of the pieces of paper with the exercise written on it. Perform the exercise pulled for a number that is equal to the first number of your phone number.

For example, if your phone number is (630) - 392 - 6000 and the first exercise you drew from the bowl was bear crawls, you would perform 6 bear crawls. The exercise that corresponds to a 0 digit can be done any number of times of your choosing. After you’ve completed the bear crawls, pull another piece of paper. Perform the next exercise pulled for the number of reps that equals the second digit of your phone number. Once each exercise is complete, you can rest the remainder of that minute and then begin the next exercise at the beginning of the next minute.

“Every Minute on the Minute” Exercises

Complete all of the bodyweight exercises that correspond to the digits in your mobile phone number using the suggestions below! For a greater challenge during your workout, we’ve provided modifications using resistance bands.

Froggers

1. Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward
2. Place your hands on the ground in front of you, then jump your straight legs back into a high plank
3. Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position
4. To further challenge yourself, you can also walk your hands into your feet instead of jumping. Reverse the exercise back to a plank!

Woodchop

1. Start standing with your feet shoulder-width apart
2. Lower into a squat position, keeping your back straight
3. Hold your kettle bell with both hands next to the outside of your right thigh
4. Twist your torso to the side and lift the weight up and across your body with straight arms
5. As you lift, stand up and turn your torso so you end up facing the kettle bell, which is above your left shoulder
6. Rise onto your toes as you twist and lift. You should be using your core muscles to control the movement
7. Return to the starting position, reversing the twist and bringing the weight down as if chopping wood

Single Leg Deadlift

1. Hold a kettle weight in each hand, and lift your left foot slightly off the ground
2. Keeping your back neutral, lean your entire torso forward while raising your left leg. The kettle weight should lower toward the ground. Remember to keep your shoulder blades pulled down your back
3. With your back straight, return upright, coming to your starting position

Donkey Kicks

1. Start on the floor in all fours (hands and knees touch the ground)
2. Pull your right knee toward your chest, keeping your foot flexed
3. Kick your right leg up behind you and toward the ceiling, then back down, keeping your knee bent and foot flexed

Seated Single Arm Row

1. Sit up straight, with your legs extended and feet flexed
2. Wrap a resistance band around your left foot, and hold the other end with your left hand
3. Keeping your legs and torso stable, pull the band backward, until your hand reaches the left side of your body
4. Return to starting position and repeat

Split Squat or Pulsating Squat

1. Place the middle of a resistance band underneath one foot as you step the other foot behind you in a split squat position
2. Bring the band up and behind your shoulders and grasp the handles
3. Elbows should be pointed towards the floor and palms up toward the ceiling. Bend both your knees and lower into a lunge position
4. Straighten your legs and remember to repeat this exercise on the opposite side
5. If you don’t have a resistance band, you can perform a pulsating squat:
   • Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground and pulse two times
   • Squeeze glutes and push into your heels to bring yourself back to standing
   • Be careful not to let your upper body lean forward, and prevent your knees from bowing inward or outward

Bicycle Crunch

1. Lie flat on your back, wrap a loop band around your feet, and place your hands on the sides of your body
2. Bring your left knee toward your chest as you extend the right. Switch sides and keep your lower back firmly planted on the ground
3. You can also perform this exercise without a resistance band!

Bear Crawls

1. Start on the floor in all fours and lift your knees into a 90-degree angle, hovering an inch off the ground
2. Keep your back flat, your legs hip-width apart, and your arms shoulder-width apart
3. Move the right hand and the left foot forward an equal distance while staying low to the ground
4. Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides. You can also place a loop band above the knees for added resistance when moving back and forth

Standing Obliques

1. Stand with your feet slightly wider than shoulder-width apart
2. Wrap a resistance band around your right foot, then stand on the other end with your left foot
3. Bend your arms and place your hands behind your head. Bend your right knee and lift it toward your right elbow. Slowly lower back down to start
4. Complete all reps on your right side before switching to the left
5. You can also perform this exercise without a resistance band!

Plank to Toe Touch

1. Start in a high plank position, with your shoulders stacked over your wrists
2. Keeping your core tight and pelvis stable, reach your right hand back to the touch the toes on your left foot
3. Return to the starting position and repeat on the other side. Use your left hand and touch the toes on your right foot. This completes one rep

To increase the difficulty of this EMOM workout, add exercises to the top of every minute! Continuing with our example using the phone number (630) - 392 - 6000, you would perform 6 bear crawls at the beginning of the first minute. At the beginning of the second minute, if you drew the bicycle crunch exercise, you would complete 6 bear crawls followed by 3 bicycle crunches.

Whether you’re at home with your family or with a group of friends, this workout game allows you to focus on the fun side of exercise while still challenging your body in new ways!

References
Guzzo, Tyler. (2019). 9 Fun Workout Games to Make Your Fitness Routine More Enjoyable. Successible Life. Retrieved from https://bit.ly/3iRqyRR

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