EMOM - Every Minute On the Minute.
Movements:
1.) RDL with Row at Bottom: 10 reps total.
2.) DB Knee to Step Up Squat: 6 - 8 reps total.
3.) Squat HOLD w/ 1-DB Front Raise: 10 to 12 reps.
4.) DB Chest Press w/ Leg Raise: 10 reps total.
5.) V-Sit HOLD w/ Bicep Curls: 10 to 12 reps.
6.) DB Single Leg Sit to Stand (off chair): 6 reps each side.
7.) DB Lateral Raise to Front Raise: 5 reps each way.
8.) Bridge HOLD with Single Fly each side to Chest Fly: 5 total.
4 rounds.
Stretch at the end :)
Two different 5-minute blocks, twice 1st block then twice 2nd block.
Equipment - Stair-Step
1st Block -
a) Incline Push Up w/ Rotation (Can be modified push ups on knees OR w/o Rotation - just lifting arms slightly off ground) x 5 /side
b) Step Up w/ Hip Extension, Holding Arms Overhead x 5/si...
This workout is a full body dumbbell strength routine. If this is your first time getting into a weight lifting routine or getting back into one your rep ranges will be 12-15 with lighter loads. The rep ranges for this workout will be 8 to 10 and 10 to 12.
Workout:
DB Squat 3 sets 8 to 10
DB Ste...
:45 on/:15 off interval x 4 rounds
Equipment - Long Band or Towel
a) 2 Calf Raises + 4 High Knee Marches (hands behind ears, like in crunch position)
b) Heel-to-Toe Stance Band Overhead Pull-Apart
c) Banded Lateral Walks (standing on band and holding tips with hands)
d) Squat w/ Front Band Pull...
