Fitness Education Logo

Boxing Workout for Bootcamp – “The EMOM”

November 15, 2022
2 minute read

A popular workout style is the EMOM – which stands for

On (the)

Essentially, you as the trainer set your timer to go off every minute for a set amount of time (in this case, we are going to use 4 minutes).

When using it in a boxing workout, I like to do this 

Minute 1: Participants need to complete 10 straights, 20 uppers, 30 highs and 4 shuttle runs

The quicker the participants complete this, the more “rest” they get.

For example, if one pair finishes the reps in 30seconds, they get a 30 second break. If another pair finishes the reps in 40 seconds, they would only get a 20 second break.

(There’s one catch to this though, once the participants finish the reps – they need to hold a squat).

Minute 2: Participants need to complete 10 straights, 20 uppers, 30 highs, 4 shuttle runs and 5 squat jumps

Same as above, the quicker the pair finishes – the longer the break they get. 

(Keep in mind, they are holding a squat in their break)

The idea behind adding exercises on is that participants probably finished minute 1 with plenty of rest, so by adding exercises we are ensuring it’s a little harder to make it back in time.

Minute 3: Participants need to complete 10 straights, 20 uppers, 30 highs, 4 shuttle runs, 5 squat jumps and 6 sit up punches

Same as above, adding in an exercise to make it a little harder

Minute 4: Participants need to complete 10 straights, 20 uppers, 30 highs, 4 shuttle runs, 5 squat jumps, 6 sit up punches and 7 burpee punches

Same as above, adding in an exercise to make it a little harder.

1-2 minute break, switch boxer and pad holder around and repeat the drill


You can use whatever exercises you want here and it will depend on the fitness of your group. The idea is that everyone in the group is able to finish the first minute fairly comfortably and then by the 4th minute ideally your fittest participants are just able to make it back in time!

You can check out the video version of the drill here

PPS: At Fitness Education Online, we have one of the largest Facebook Groups in the world for Personal Trainers and Fitness Professionals. Everyone in there is super supportive and we all share tips and ideas. We would love to invite you into the Group - click here to join.

Connect with Fitness Education Online on Social Media 

Click here to join our Facebook Group

Click here to follow us on Instagram

Click here to listen to our Podcast on Apple 

Click here to listen to our Podcast on Spotify

Click here to subscribe to our YouTube Channel 

    Blue Side BG

    Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


    About The Author: Jono Petrohilos
    Online Course Creator I 2020 Fitness Australia Educator of the Year

    Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

    Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

    Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

    Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

    Follow & Connect

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recent Post
    What is a Group Fitness Instructor?
    How to become a Personal Trainer in Australia (2024)
    What is a Group Exercise Leader?
    Do I Need an ABN as a Personal Trainer?
    Can I Deliver Outdoor Fitness with Certificate III in Australia?
    How to Become a Group Fitness Instructor in Australia
    Does an Exercise Science Degree Qualify you as a Personal Trainer in Australia
    Best Personal Trainer Insurance Options in Australia (2024 Version)
    5 ways to support weight loss and maintain muscle mass
    What is SIS30321? Exploring the New Standard in Fitness Certification
    What is a Gym Instructor?
    How much does a Personal Trainer earn in Australia?
    How difficult is a Personal Trainer Course?
    Everything Cortisol
    Everything Oestrogen: Essential Knowledge for Fitness Professionals
    Supporting Clients with Endometriosis: Insights and Strategies for Fitness Professionals
    The Fitness Pro's Guide to Embracing Period Dysfunction: Why It's a Game Changer
    The Hidden Key to Optimising Your Client's Fitness: Tracking the Menstrual Cycle
    The PCOS Advantage: A Game-Changing Guide for Fitness
    What is the difference between Cert 3 and 4 in Fitness
    Osteoporosis: How Diet, Exercise And Lifestyle Can Help Fight Osteoporosis
    ANZAC Day Workout
    Do you need a Cert III in Fitness before a Cert IV?
    How Much Do Personal Trainers Make
    How to become a Personal Trainer in Australia
    Fitness Registration Bodies in Australia
    Fitness Expo 2023
    Personal Trainer Cancellation Policy
    Adult Exercise Pre Screening Tool
    How long does a Cert 3 in Fitness take?
    Boxing Bag Workout: The “10, 2, 2”
    12 Days of Christmas Workout
    Functional Training Circuit for Small Group Training and Bootcamp
    Fitness Games for Bootcamp: The “1, 2, 3” Game
    Boxing Partner Workout
    Boxing Drills using a Resistance Band
    Is exercise alone enough to lose a significant amount of weight without changing other lifestyle factors?
    Boxing Workout for Bootcamp: The “Power / Speed” Drill
    Personal Trainer Success Story: Karla on Online learning
    Personal Trainer Success Story: Terry “Go for it regardless of your age"
    Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”
    Personal Trainer Success Story: Jane Juggling a career and family life
    Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”
    Boxing Circuit Workout Ideas: The Agility Ladder Interval Drill
    Kickboxing for Bootcamp and Group Fitness: Should I use “Thai Pads” or a “Kick Shield”
    Bariatrics 101
    What Does Cert 3 In Fitness Allow You To Do ?
    How to raise your rates as Personal Trainer
    Mastering your day to maximize your efficiency as a Rent Based PT in 2022
    Supporting the Bigger Client
    Boxing Workout for Bootcamp 15, 30, 45, 60
    Boxing Workout Ideas for Bootcamp: “The 2-10’s”
    How To Structure a Boxing Workout for Bootcamp
    “Exercise Considerations for the Bigger Client”… Health and fitness at any size
    Should Women Stop Lifting Heavy Weights During Menopause?
    Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”
    Boxing Courses for Personal Trainers: Should you do one?
    How to Become a Highly Profitable Rent based Personal Trainer in 2022!
    One Arm Kettlebell Row: 5 of The Best Variations Available
    To weigh or not to weigh? Should Trainers Ditch The Scales Once and For All?
    5 Questions every Fitness Professional should be asking their female clients... (especially when aged 37+)
    How to Run a 30-Day Plank Challenge… Sub30 Style!
    How to Help Female Clients Work With Their Hormones
    10 Steps To Launch Your Fitness Coaching Business Online
    Ep 322: Matt from Virtfit - the #1 fitness software/app for PTs
    1 2 3 229

    Want to hear about our latest post, podcast, and bootcamp idea?

    Fitness Education Logo White
    HomeAbout UsCoursesVIP MembershipBlogPodcastContact UsLogin
    Copyright 2022 Fitness Education Online All Rights Reserved
    Google Rating
    Based on 311 reviews