PT GUEST PASS

A five-move strength-building workout from Courtney Pruce

At 5ft 2in, with the strength of an ox, Courtney Pruce is a mini machine.

She’s made a name for herself as a trainer who caters for all levels, with programmes accessible to everyone – including those on her virtual fitness platform, The Ultimate You, which she founded with her PT partner Tom Bliss. ‘My mission is to ensure all my clients are left feeling on top of the world, regardless of their ability, experience or age,’ she says.

Offering modifications for her clients is a no-brainer, but the EMOM method (every minute, on the minute) is a constant. ‘It allows you to carry out a high volume of quality training within a short amount of time, making it seriously efficient,’ she says. It works like this: a new set begins every minute, with 30 to 45 seconds of work. You’ll then rest for 15 seconds before going again at the start of the next minute.

The theory goes that the short work and rest periods push you to work harder and stay focused, since there’s no time to lose interest. ‘The aim is to achieve as many reps as possible during the work interval, focusing on control, quality and consistency over speed,’ adds Pruce.

Here, she shares an exclusive EMOM circuit to suit all fitness levels. Performed twice a week, it’ll help you build muscle and lose fat. Brownie points if you can maintain 45 secs of work per minute.