I have a real treat for you today, which is a conditioning workout made up mostly of exercises that are surprisingly fun and CATHARTIC to do and that I look extremely goofy doing on camera. MY GIFT TO YOU! Laugh with (or, fine, at) me, work very hard, and feel amazing afterwards. This one’s an incredible way to release stress or frustration or whatever else is getting on your nerves.
Our workout structure today is an EMOM, or every minute on the minute, which we’ve done before — but if it’s been a while, here’s a reminder of how it’ll work:
We’ll have five exercises and perform them in order, three rounds total.
We’ll have one minute per exercise and a suggested number of reps to get done in that minute.
When we’ve completed our reps, we get to rest for the remainder of the minute. When the next minute begins, we move on to the next exercise.
An important note: If you try the suggested reps and end up with more than 30 seconds of rest, please add more reps! But if you have less than 10 seconds to rest, please subtract! I want you getting at least a moment to catch your breath — but not toooo much time. K?
Of course, if you’re in the mood for something else, the index is below. (If you’re looking for something more recent, check the Workouts tab here. We owe you an index update and it will come soon!)
Workouts
The How to Move workout index
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November 17, 2025
Welcome to the How to Move Workout of the Week index! Your paid subscription grants you access to every single WOW ever published here — but the archive can be a little overwhelming to navigate. If you’re looking for something specific, you’ve come to the right place.
The only equipment needed today is either a medicine ball, a sand bag, or a sturdy pillow that won’t fall apart if you slam it on the floor. If you don’t have any of these things, it’s OK, but it’ll be a lot more fun if you can find something to slam. An old duffel bag filled with towels? Get creative!
Let’s go!
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