Running on Real Food workouts are finally returning. I’ve struggled with the decision to start posting workouts again but I’ll give it a go and see what happens. I started Running on Real Food as a food and fitness blog but I really let the food portion of it take precedent lately. Workout posts haven’t really done that well on the blog but I have gotten requires to bring them back. I’m going to see how one workout per week does, if I can balance that out with a few recipes and a lifestyle post I hope that will be provide you with a good mix of food, fitness, wellness and general lifestyle. After all, Running on Real Food is about life in healthy balance.
My current training schedule is 5 days of CrossFit plus two days of Olympic lifting workouts. I go to CrossFit Monday, Tuesday, Thursday, Friday and Saturday and I lift on Wednesday and Saturdays. Of course, CrossFit includes lifting too but I added the two extra lifting workouts to really work on my snatches and clean and jerks, plus a lot of extra squatting. After CrossFit, I typically do a short workout that focuses on either pull-ups, ring dips or handstand push-ups, things I need to work on. I rarely train on my own or write my own workouts anymore which is another reason why I haven’t kept up with posting workouts.
When I do train on my own, I love doing EMOM workouts, they really help keep me focused throughout the workout. EMOM stands for “every minute on the minute” and they’re one of my favourite style of workouts. They’re easily scalable to your level of fitness, simply reduce or increase the number of reps to be complete each minute. The faster you complete the set, the longer you have to rest but you also want to pace yourself. How it works is, for example, say it’s a 10 minute EMOM of 10 push-ups. You would start the timer and do 10 push-ups then rest until the timer got to 2 minutes, then you’d perform another 10 push-ups, and again at 3 minutes and so on, and so on. Don’t worry though, I’m not going to make you do 100 push-ups in 10 minutes. I’ve got something else in store for you today and it’s much more fun!
There are 6 exercises in this EMOM and you’ll be completing 5 rounds in total. I tried to keep the required equipment to a minimum, all you’ll need is a set of dumbbells. Please let me know what you think of the difficulty level and I’ll try to adjust moving forward to include more options for both beginners and those who are farther along in their fitness journey. Remember, to adjust the difficulty of this, simply decrease or increase the number of reps to be completed in each minute. You can also adjust the number of rounds. Only have 12 minutes? Perfect, do 2 rounds? Time for 3 rounds? That’s 18 minutes, etc., etc.
Have fun! Make sure you come back and let me know how it went!