In Today’s HIIB WOD, we are doing a EMOM workout, which stands for every minute on the minute. With EMOMs you can get a great workout in a short amount of time. I get tired of doing the same routine, EMOM’s keep things interesting and challenge you.
EMOM Back HIIB Workout #11
This program introduces a concept that will be make you work harder in the gym but for only HALF of the amount of time that you would normally spend on normal workouts. No more countless hours of cardio needed to get lean! Originally designed by Pat O’Shea and made popular recently by Ryan Fischer, high intensity interval bodybuilding is one of the most efficient ways to burn fat and build muscle at the same time.
The combination of high intense cardio and weight training will increase your work capacity, melt away body fat, and enhance muscle hypertrophy.
Personally, I love this workout protocol because it’s time-efficient and explosive. Burn fat while spending less time in the gym AND build lean muscle? It’s a no-brainer.
However, these explosive workouts are extremely difficult and taxing on the body, so come prepared to put in the work!
Main Focus: Back
Workout Protocol 3 Days on, 1 Day off
1 minute Farmer’s Walk 60 lbs DB’s
1 minute Wide Grip Pull-ups
1 minute Burpees
–rest for 2 min–
Back Extensions 5×10 (50 lbs DB’s)
Renegade Row 5×10 (use 30 lbs DB’s)
–rest for 1 min–
Abs Circuit 3x
50 Flutter Kicks
20 Med Ball Russian Twists
15 Swiss Ball Rollout
When you mix bodybuilding with HIIT, it simplifies your training and increases your ability to balance out your physique. In other words, it’s easier to focus on things your lacking, like bigger biceps, bigger chest, or legs. I love this style of training because it is constantly challenging you and making your workouts EXCITING. No workout is ever the same and you can focus on body parts while adding in conditioning for fat-loss.
If you enjoyed this complete explosive back workout, be sure to check out all of my workouts in the HIIB program! Below is another HIIB workout specifically crafted to burn stubborn fat and build muscle! Share this with a friend and get after it in the gym!
You have this ONE life. Live fit and encourage others around you too as well.
MAKE TODAY COUNT.