Warm-Up (5-10 minutes):
Dynamic Warm-Up:
Arm Crosses: 20 seconds
Walking Lunges: 10 steps per leg
Inchworm to Plank: 5 reps
Cardio Activation:
Skaters (side-to-side jumps): 30 seconds
Jump Squats (light effort): 10 reps
Mountain Climbers: 20 seconds
Workout (Strength and Endurance):
EMOM (Every Minute on the Minute) for 20 minutes
At the start of each minute, perform the following. Rest for the remainder of the minute:
Odd Minutes (1, 3, 5, etc.):
12 Dumbbell Deadlifts (use a moderate weight or bodyweight hinges if no equipment)
10 Jumping Lunges (5 per leg)
Even Minutes (2, 4, 6, etc.):
10 Push-Ups
15 Sit-Ups
Core Blast (6 minutes):
Complete 2 rounds:
Plank Shoulder Taps: 20 reps (10 per side)
V-Ups: 15 reps
Russian Twists: 30 reps (15 per side, use a weight or bodyweight)
Cool Down (5-10 minutes):
Pigeon Pose: 30 seconds per leg
Cobra Stretch: 30 seconds
Seated Forward Fold: 1 minute
Spinal Twist: 30 seconds per side
Focus: Push your pace during the EMOM, and challenge your core stability in the Core Blast. Rest and hydrate well! 🏋️♂️