30-Minute Full Body EMOM
40” work / 20” rest
min 1: Single Leg DL (L)
min 2: Single Leg DL (R)
min 3: Goblet Squat
min 4: Bent Row (L)
min 5: Bent Row (R)
min 6: Goblet Shoulder Press
min 7: Plank Side Drag
min 8: Hip Thrust
min 9: Dead Bug
min 10: Rest
Leg day, because apparently walking comfortably tomorrow wasn’t a priority. 🎀
20 MIN LEGS & CORE EMOM
Min 1 — 12 Halo Squats
Min 2 — 12 Squat Lunges
Min 3 — 12 Goblet Clusters
Min 4 — 20 Side Swing Cleans (L)
Min 5 — 20 Side Swing Cleans (R)
5 minutes = 1 round
Repeat 4 rounds
Do the reps, enjoy whatever rest you have left, and meet me back at minute 1. 💅
Save this one for the next time you’re feeling suspiciously energetic.
Strong, simple, and just a little bit elegant ✨
400 reps of putting myself first.
FULL BODY — 400 REPS
10 × RDL
10 × Bent Row
10 × Cleans
10 × Seesaw
40 reps × 10 rounds = 400
400 reps — are you saving this or politely pretending you didn’t see it? 💅👇
Cute outfit. Questionable decisions.
400 reps. 💅
10 ROUNDS
✨ 10 × Gorilla Rows
✨ 10 × Sumo Deadlifts
✨ 10 × Swings
✨ 10 × Overhead Marches
⏱️** Rest 90 se**c
🔁 Repeat × 10
40 reps per round = 400 reps
Nothing complicated. Just increasingly personal. 🥲
Save it for a day when peace and quiet isn’t an option, but a kettlebell is. 🫰
Training my arms for their main job:
carrying kids, groceries, water bottles, random toys and the entire emotional load of the household. 💅
200 REP ARM WORKOUT
Superset × 5
10 Front Raises
10 Front-to-Back Raises
10 Upright Rows
10 Bicep Curls
40 reps straight through
Rest 90 sec
Repeat × 5 ✨
200 reps because motherhood has never respected the concept of “light duty.”
Strong arms. Pretty shoulders.
Slightly more patience. 🎀
The last one is still a work in progress.
Save it & send it to a mom who considers carrying everything in one trip a personality trait. 🫰
28 minutes because 30 felt unnecessarily ambitious. 💅
28 MIN EMOM
7 minutes × 4 rounds
30 sec work / rest for the remainder of the minute.
Min 1 — 30 sec Farmer’s March
Min 2 — 30 sec Kettlebell Thruster to Press
Min 3 — 30 sec Single-Leg Deadlift — Left
Min 4 — 30 sec Single-Leg Deadlift — Right
Min 5 — 30 sec Clean to Squat
Min 6 — 30 sec Gorilla Row — alternating sides
Min 7 — 30 sec Double Kettlebell Swings
Repeat ×4 🔥
Full body.
Minimal thinking.
Exactly the level of personal development I’m available for today. 🎀
Be honest — which minute are you already planning to skip? 👀
20 min cap because I have children and disappearing into the gym for 2 hours is apparently “not an option” 🥲💅
10 → 9 → 8 → 7 → 6 → 5 → 4 → 3
✨ Gorilla Row — each side
✨ Double Swing Clean
✨ Double Squat
✨ Overhead March — each side
Start at 10 reps of everything and work your way down to 3 before the 20 minutes are up.
No complicated programming.
No time to overthink.
Just pick up the kettlebells and slowly forget why everyone in the house was annoying you 10 minutes ago.
Is this fitness?
Is this emotional regulation?
At this point, I don’t care. It’s working. 💅
20 minutes to become a better mom 😌
Not calmer. Not more patient.
Just slightly less likely to lose my shit. 😂
Today’s EMOM:
1️⃣ 8 Bulgarian Split Squats — L
2️⃣ 8 Bulgarian Split Squats — R
3️⃣ 12 Goblet Squats
4️⃣ 15 Kettlebell Swings
5️⃣ 12 Reverse Mountain Climbs
Repeat x4 = 20 min.
Cheaper than therapy and my ass benefits too. 💅
Obviously I’m joking 😇
But after a full day of screaming, whining and hearing “MOM” 847 times…
sometimes the workout is less about fitness
and more about anger management. 😂
I lift the weights.
I put them back down.
I return home emotionally regulated enough to be a good mother again. 🫶
Basically… I work out forg my children’s wellbeing. 💅😂
I KNOW I’m not the only one whose brain flatlines while working out. 🫠
Like… suddenly I can’t count to 10.
Don’t know what minute I’m on.
Did I do the left leg already??
No idea. 🥲
I know you people are out there!!!
Leave a comment, brothers & sisters. I need to know I’m not alone 😂🤝
Anyway… somehow the body keeps going while the brain is buffering.
20 MIN EMOM ⏱️
4 rounds • 5 exercises
MIN 1 — 10 Single-Leg Hip Thrusts 🍑
MIN 2 — 10 Single-Leg Hip Thrusts 🍑
MIN 3 — 10 Dead Bugs
MIN 4 — 10 Floor Presses
MIN 5 — 10 Bent-Over Rows
Finish your reps → rest whatever is left of the minute → next exercise.
Simple enough that even my last two functioning brain cells can follow it. 🫰🥲
Save it for your next brain-off / body-on day. 💅
Day 1 of me taking my “want” seriously. After eSitupse else’s “want” and “need” has been done of course 💅✨
Today I started easy and made some changes and adjustments along the way.
That’s life - dealing with the unexpected but never let it throw you off your path, change the strategy if needed and keep moving 🫰.
Hope my struggles bring some ease on any of you 😊
20 min AMRAP (As Many Rounds as Possible in 20 mins)
6-10 Front Rack Lunge (L)
6-10 Front Rack Lunge (R)
8-12 Gorilla Swing
8-12 Sumo Deadlift
10-20 Situps