EmberBox Workouts and Exercises

The EmberBox allows you to customize your workouts based on your fitness level and experience. Here are some examples of how to use the EmberBox.

WORKOUTS

50, 40, 30, 20, 10, 5

This is a strength and conditioning workout.
Adjust the weight and reps as needed to fit your fitness level.

  • 50 Mountain Climbers
  • 40 Jumping Jacks
  • 30 Push Ups
  • 20 Swings
  • 10 Curls
  • 5 Burpees

    • Every 5 minutes Repeat x10.

    WORKOUTS

    5 Rep Circuit

    This EmberBox workout consists of 10 exercises. This is a Strength & Conditioning workout. Adjust the reps, weight, and sets to fit your fitness level.

  • 5 Push-ups (hands on box)
    • 5 Squats
  • 5 Burpees
  • 5 Military Press
  • 5 Swings
  • 5 Rows
  • 5 Curls
  • 5 Sumo Squats
  • 5 Military Press
  • 5 Push-ups (feet on box)

    Every 3 minutes. Repeat x 10.

    • WORKOUTS

    Planks

    This is a Core and Conditioning workout. Adjust the weight and reps as needed to fit your fitness level.

  • 10 Push-ups w/hands on box
  • 30 Second Plank w/elbows on box
  • 10 Burpees
  • 10 Squats
  • 10 Curls
  • 10 Push-ups w/feet on box
  • 30 Second Plank w/feet on box

    • Rest 1 minute. Repeat x10.

    WORKOUTS

    Core 30 Sec

    This is a EmberBox Core workout. Adjust the weight and reps as needed to fit your fitness level

    30 Seconds for each:
  • Side Plank
  • Plank EmberBox Pull Through
  • Russian Twist
  • Sit-Ups

    • Rest 30 Seconds. Repeat x10.

    WORKOUTS

    Full Body

    This is a Full body workout concentrating on power. Adjust the weight and reps as needed to fit your fitness level.

  • 10 Sit-to-Stand
  • 10 Deadlift
  • 10 Push-Ups (hands on box)
  • 10 Single-Leg Deadlift
  • 10 Two-Handed Rows
  • 10 Step-Ups (each leg)

    • Repeat x5.

    WORKOUTS

    Long Circuit

    This is a long circuit concentrating on Strength, Endurance, & Conditioning. Adjust weight and reps as needed to fit your fitness level.

  • 10 Push-Ups (hands on box)
  • 10 Squats to Military Press
  • 10 Swings 10
  • One-Legged Balance on box
  • 10 Push-Ups (feet on box)
  • 20 Side-to-Side box jumps
  • 10 Push-Up Fans on box
  • 10 Burpees
  • 10 One Arm Rows (each arm)
  • 50 Mountain Climbers
  • 10 Push-Ups Walking Hands
  • 10 Curls
  • 10 Sumo Squats
  • 10 Sit-Ups

    • Repeat x3.

    WORKOUTS

    Pick 3

    This workout focuses on Strength & Endurance. Adjust the weight and reps to fit your fitness level.

    This can be done with any 3 exercises you choose.

  • 10 Push-Ups
  • 5 Military Press
  • 10 Curls EMOM (every minute on the minute)

    Repeat every minute for 30 minutes.

    • WORKOUTS

    Pressing Focus

    This workout focuses on Core & Strength. Adjust the weight and reps as needed to fit your fitness level.

    20 seconds Military Press (AMRAP - as many reps as possible)
  • 20 seconds rest
  • x3
  • Rest 2 minutes. Repeat x5

  • 12 One Arm Rows (each arm)
  • 5 Split Squat Halo (each direction/ each side)
  • 10 Incline Plank w/Rotation (each side)
  • 30 seconds rest. Repeat x3.

    • WORKOUTS

    Push, Pull, Legs - Part 1

    Push is Part 1 of the Push, Pull, Legs series. Focuses on Strength. Adjust weight and reps as needed to fit your fitness level.
  • Bench Press
  • Standing Skull Crusher
  • Push-Ups (Feet on Box)
  • Military Press
  • Push-Ups (Hands on Box - Diamond)
  • 10 Reps of each 1 - 2-minute rest

    • Repeat x10.

    WORKOUTS

    Push, Pull, Legs - Part 2

    Pull is Part 2 of the Push, Pull, Legs series. Focuses on Upper Body Strength. Adjust weight and reps as needed to fit your fitness level.

  • Rows
  • Curls
  • Deadlifts
  • EmberBox Pullovers
  • 10 Reps each 1 - 2-minute rest

    • Repeat x10.

    WORKOUTS

    Push, Pull, Legs - Part 3

    Legs are Part 3 of the Push, Pull, Legs series. Focuses on Leg Strength. Adjust weight and reps as needed to fit your fitness level.
  • Sumo Squats
  • Lateral Lunges (Each side)
  • Balanced Toe Touches (Each leg)
  • Front Squats
  • Front Lunges (each Leg)
  • 10 Reps each 1 - 2-minutes rest

    • Repeat x10.

    WORKOUTS

    Abs Workout

    This workout concentrates on Abs strength. Adjust weight and reps as needed to fit your fitness level.

  • 30 second Plank (Elbows on box)
  • Sit-ups (feet in box or weighted on chest)
  • Russian Twists V-Ups (holding box or without)
  • Front Squats
  • 30 second Plank (feet on box)
  • 10 Reps each 1 - 2-minutes rest

    • Repeat x10.

    EXERCISES

    Sit Ups

    The proper way to perform Sit-Ups with feet held by the EmberBox.

    EXERCISES

    Goblet Squats

    The proper way to perform an EmberBox Goblet Squat. Adjust the weight to fit your fitness level.

    EXERCISES

    EmberBox Pullover

    The proper way to perform an EmberBox Pullover. Adjust the weight to fit your fitness level.

    EXERCISES

    EmberBox Curls

    The proper way to perform EmberBox Curls. Adjust the weight to fit your fitness level.

    EXERCISES

    Weighted Sit-Ups

    The proper way to perform Sit-Ups using the EmberBox as a weight. Adjust the weight to fit your fitness level.

    EXERCISES

    Forward Lunges

    The proper way to perform Forward Lunges with the EmberBox. Adjust the weight to fit your fitness level.

    EXERCISES

    Renegade Row

    This is the proper way to perform Renegade Rows with the EmberBox. Adjust the weight as needed to fit your fitness level.

    EXERCISES

    Reverse Lunges

    This is the proper way to perform Reverse Lunges with the EmberBox. Adjust the weight as needed to fit your fitness level.

    EXERCISES

    Squat to Press

    This is the proper way to perform Squat to Press with the EmberBox. Adjust the weight as needed to fit your fitness level.

    EXERCISES

    Bench Press

    This is the proper way to perform Bench Press with the EmberBox. Adjust the weight as needed to fit your fitness level.

    EXERCISES

    EmberBox Leg Raises

    This is the proper way to perform EmberBox Leg Raises. Adjust the weight as needed to fit your fitness level.