Earn Your Rest: A 10-Minute EMOM Challenge (Free White Label Workout to Share!)

This weekend was Thanksgiving here in Canada 🇨🇦 (… yes in Canada we celebrate a little earlier than our friends in the U.S.) And this year, it was extra special for me.

Both my daughters came home!! SUPER proud mama here!

Shayna just returned from 4 months of ski coaching in New Zealand,
and Emily came home from Vancouver for the weekend, where she’s chasing her dream of becoming a professional dancer.

As a mom, my heart is beyond full 🩷 It reminded me how powerful it feels to pause, breathe, and truly take it all in.

And after all that good food and family time … it’s time to get moving again!

So this week, I’m giving you a free, high-energy EMOM workout to share with your clients … a simple structure, but a serious sweat.

This Week’s FREE White Label Workout of the Week: The 10-Minute TripleSet EMOM!

Yup – EMOM is up this week!! Every Minute On the Minute! EMOM’s are always so so great for client engagement!!

Check out the video to see this week’s white label workout video in action …

Here’s how this week’s EMOM works:

Have you clients set a timer for 10 minutes.
Every minute on the minute (EMOM), they’ll complete 10 reps of each move:

1. Squats
2. Push-Ups
3. Tricep Dips

The goal? Work fast to earn rest before the next minute begins!
If they finish early, that’s recovery time. If not … they’re working right up to the buzzer.

It’s a perfect mix of focus, intensity, and fun … the kind of challenge that keeps clients engaged and coming back for more.

Simple. Effective. Spicy. 🔥

Grab your editable white label video Canva templates. Choose your format:

How to Use this White Label Workout video in Your Business

Client groups: Post it as a “10-Minute Power Challenge” — invite clients to comment their total rounds or time stamps.
Social media: Add your logo + brand colors, then post it with a caption like “10 minutes. 3 moves. Endless energy. Who’s in?”
Email your list: Send it as a 10-Minute EMOM Challenge — ask your clients: “Did you earn your rest?”
Memberships: Add it as a quick-hit bonus workout or burnout session.

Coach Tip:

Do it yourself before sharing!
It’s only 10 minutes, but it’ll remind you how powerful simple movement can be … and that’s exactly the message your clients need to hear right now.

Every time your clients press play, they’ll think of you … the coach who keeps it simple, fun, and motivating.

Let me know what you think of this EMOM workout … and what workout you’d like to see next!

Speaking of next …

🧡 What’s Coming Next

We’re wrapping up Self-Empowerment Month as the October Playbook gets ready to head into The Vault, and I couldn’t think of a better transition.

Because November’s new theme — Gratitude + Grit — celebrates that same unstoppable energy: the grit to stay in it, the gratitude to keep showing up, and the growth that happens when you do both.

If you’ve been thinking about joining, now’s the perfect time!
👉 Grab October’s Playbook for $99,
and when November launches on the 20th … you’ll automatically get it … FREE! 🙌

That’s two full months of done-for-you content … workouts, challenges, ebooks, posts, guides … everything you need to make your life easier and your business more profitable.

Get Your 2-for-1 Playbooks Here >>

Lead with Grit. Build with Gratitude.

Every EMOM takes grit … to keep pushing, to find your rhythm, to stay steady when the burn kicks in.

Building a business is no different.

It’s that same combination of grit and gratitude that keeps you moving forward … showing up for your clients, creating impact, and building something that truly matters.

And I just want you to know … you’re not doing it alone.

I’m right here with you, cheering you on, sharing the tools, content, and support to make your business stronger, simpler, and more profitable.

You’ve got this … and I’ve got you. Always 🩷

xoxo ~ Ro ~ Your Online Fitness Specialist