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In The Arena Blog

25 Minute EMOM Bodyweight Workout 05

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Coach Jason has another tough Strength and Conditioning workout for you to do at home that requires no equipment. All you need is your own bodyweight, so get to work.


Coach Jason Salazar:
Hey guys, Jason, here at The Arena. Got another workout for you today. Today, we’re going to do every minute on the minute for 25 minutes. We’ll have five different exercises. You have one minute to complete the exercise and repetitions. Whatever time is left is your rest before the next minute hits and we started another exercise. All right. For our first one, we have 10 walkout pushups. So, we’re going to stand wherever we can try not to keep those legs bent, will keep them nice and straight. Walk on out, do a pushup, walk it back. So, you got 10 of these and you got one minute to get it done. If it’s too many, you’re a little slow on the pushups, cut the number.

All right guys. So, when the next minute hits, we have 25 squats. Make sure I’m putting those knees out and get the depth and keep that chest up. 25 good squats all the way down, all the way back up. Having a hard time keeping that chest up? Keep the arms straight up. Split the legs, fall between. And the next minute, 15 knee huggers. We’re just going to come up, try to hug our knees as best as possible. You should end up on that butt. Let’s do this 15 times, remember we got a whole minute to get it done.

All right, the next minute, we’re going to get into a quad press position. Turn those hands in, arms right under the shoulders, knees under hips. Pop up on those toes. I’m going to take my opposite arm, opposite leg and reach around to the side. So one, one, two, two, three, three, all the way to 10. Try to keep those knees close to the ground. So, next up last minute, last one to do. I’m going to get into a side plank. You can make it easier with the elbow down, touch, all the way up, try to extend at the top, back down all the way up. Now, you want a little bit harder? Get up on that hand.

Just try to drop the hips down, come all the way back up. We’ll do 15 on one side and flop over and do 15 on the other side. Remember harder version, easier version. Just try to get the hip all the way up. All right, guys. So keep in mind if some of the numbers are too large on these, or maybe we can’t get the 25 minutes, maybe we can only do 20. Please work it to wherever you can get this and just try to get it done. Stay tuned for some more workouts.

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