Week 4

(February 23rd - February 29th)

Here’s the low-down on this week:

  1. This week’s workouts are all EMOM style - EMOM = Every Minute On the Minute. Each day, you will notice your circuits are broken up into multiple EMOM’s. With this style of training, you will perform the prescribed exercises for however many reps it says and then rest for the remainder of the minute. Once the next minute starts, you would repeat those exercises, unless told to do otherwise.

  2. First, make sure you download the “Interval Timer” app on your phone and set it to 1 minute of work with 1 minute of “rest” for the prescribed amount of minutes. I.e. For a 10 minute EMOM you would enter 1 minute work 1 minute rest x 5 rounds into the app.

  3. You will perform the listed out exercises for the prescribed amount of reps and rest the remainder of the minute once the reps are complete - unless told otherwise (sometimes I’ll have you doing something for the entire minute). The second the timer pings, and a new minute begins, you repeat the same exercises again.

  4. Your incentive to work as fast as you can (with good form) is so that you can have more time to rest between rounds. If you take your time you won’t have nearly as much time to rest.

  5. I KNOW if you’re truly a busy BOSS babe like I am, you write everything down in your planner. Plan out when EXACTLY you’re going to get this workout in. I don’t care if that means at 11:07 after you walk your dog and water your plants. Get specific and realistic so you can make sure these workouts happen every day. :)

  6. For those of you just joining us, make sure ya understand the vocab used for these workouts so you aren’t confused! Check out the glossary for the breakdown of all the funky abbreviations you will encounter.  

MONDAY, February 25th: Upper Body - Strength

Breakdown:

10 Minute EMOM

  • 6 (ea) DB Single Arm Unsupported Bent Over Row

  • 15  DB Thrusters

  • Rest Remainder of Minute


10 Minute EMOM

  • 8 Seated (legs out in front) DB overhead reaches + pull apart

  • Banded Bicycles remainder of the minute

10 Minute EMOM

  • Odd Minutes: (Minutes 1, 3, 5, etc)

    • 10 Seated DB Shoulder Press  

    • 5 Burpees (no pushup)

    • Rest Remainder of Minute

  • Even Minutes: (Minutes 2, 4, 6, etc)

    • Entire Minute Plank Ups



10 Minute EMOM:

  1. 6 (ea) DB Single Arm Unsupported Bent Over Row

    Tips:

    • Keep hips square and chest square towards the ground (try not to open chest up to one side)

    • Keep as flat of a back as possible.

    • Slight bend in the knees.

    • Pull shoulder back and engage lats before initiating the row.

    • Choose lighter DB to start.

    • Regression: Support with other hand on knee (legs in a split stance) or hand on bench.

    • Challenge: Bend over lower or lower down slowly for 5 seconds on the eccentric.

 

2. 15 DB Thrusters

Tips:

  • See if you can use heavy DB’s for at least the first few rounds.

  • DB’s never go lower than shoulder height.

  • Use your hips (glutes) to propel you up out of that squat and explosively press the weights up. Your butt should be working a lot more than your shoulders should be.

  • Regression: Lighter DB’s, no pressing over head if you have shoulder issue (could just do power squats).









 

10 Minute EMOM

Perform exercise 1 for 8 reps, then exercise 2 for the remainder of the minute.

  1. 8 Seated (legs out in front) DB overhead reaches + pull apart

Tips:

  • Choose light DB’s.

  • Kick your legs out in front of you and lean back slightly to engage your core.

  • Make sure your dumbbells never go any higher than shoulder height on the Pull Apart exercise.

  • On the Pull Apart, squeeze your shoulder blades together.

  • On the Overhead Reach, try to extend your arms up as high as they’ll go.

  • Regression: Do this exercise standing up.

  • Challenge: Heavier DB’s.

 

2. Banded Bicycles (remainder of the minute)

Tips:

  • Choose a light mini band to start.

  • Place mini band around tops of shoe laces.

  • Try to lift your opposite shoulder off the ground as high as it will go and reach elbow for the outside of your opposite knee.

  • Don’t rush these, take your time for maximum benefit.

  • Regression: No mini band.

  • Challenge: Heavier Band

 

10 Minute EMOM

Odd Minutes: (Minutes 1, 3, 5, etc) - Exercises 1 & 2 - rest remainder of the minute

Even Minutes: (Minutes 2, 4, 6, etc) - Exercise 3 for entire minute

  1. 10 Seated DB Shoulder Press  

Tips:

  • Choose light DB’s to start.

  • Keep palms in at 45 degree angle, so facing slightly in towards each other.

  • Sit upright with a nice, long spine and lean back just slightly to keep the core engaged.

  • Press up for 1 second, and slowly lower the weights down for 3 seconds.

  • Regression: Perform standing up.

  • Challenge: Keep one arm up overhead while the other arm performs a press. Alternate sides.

 

2. 5 Burpees (no pushup)

Tips:

  • No pushup or jump in these burpees (yay!)

  • Simply hop out to plank, hop into a squat, and stand up.

  • Regression: Walk out the movement vs hopping.

  • Challenge: Add pushup and hop.

 

3. Plank Ups (entire minute)

Tips:

  • Even as you press up onto palms, make sure your wrists stay stacked under your shoulders.

  • Keep a straight line from head to toe. Don’t let hips rise.

  • Alternate which hand you press up with.

  • Don’t let hips rock side to side.

  • Regression: Widen the stance of your feet or drop to your knees.

  • Challenge: Bring feet closer together or add in a plank jack at the bottom of the movement.

 

For those of you just joining us, make sure ya understand the vocab used for these workouts so you aren’t confused! Check out the glossary for the breakdown of all the funky abbreviations you will encounter.  



TUESDAY, February 26th: Lower Body - Endurance

Breakdown:

12 Minute EMOM

**Increase reps for the goblet squats by 1 rep each round - Round 1 - 9 reps, Round 2 - 10 reps, Round 3 - 11 reps, etc. ** (You’ll get up to 20 reps by the last round!)

  • 9 Banded DB Goblet Squats

  • (can stay banded if you want) Jump Lunge - Jump Lunge - Jump Squat for remainder of the minute



8 Minute EMOM

  • 15 DB RDL’s

  • Side shuffles remainder of the minute



10 minute EMOM

  • Odd Minutes:

    • For Entire Minute - DB’s (at Shoulders) Alternating Rev Lunge + Curtsy Lunge (1 Rev Lunge + 1 Curtsy Lunge per side = 1 rep)

  • Even Minutes - Increase reps by 1 each round:

    • 15 Banded Glute Bridge to Abduction

    • Rest remainder of minute



12 Min EMOM

Perform Exercise 1 for 9 reps during round 1. Increase by 1 rep each round.

Perform exercise 2 for the remainder of each minute after you finish the prescribed reps of the first exercise.

  1. 9 Banded DB Goblet Squats

Tips:

  • Start with a light band above your knees and progress from there.

  • Hold a heavy DB up at your chest, challenging your core.

  • Drop hips straight down between your feet.

  • Press knees out into the band.

  • Regression: Body weight with band on.

  • Challenge: Heavier band or heavier DB.

 

2. Jump Lunge Jump Lunge Jump Squat


Tips:

  • Perform a jump lunge on each leg and then a jump squat. Keep alternating through these.

  • Keep your front knee behind your toes, and as you jump up, explode up pointing through the toes.

  • Regression: Perform a lunge on each side and then a squat.

  • Challenge: Add DB’s.

 

8 Min EMOM

Perform Exercise 1 for 15 reps, then perform Exercise 2 for the remainder of the minute.

  1. 15 DB RDL’s


Tips:

  • Choose light dumbbells to start. If you’re used to this movement, go with the heavier DB’s.

  • Using that hip hinge again, reach hips back behind you while maintaining a slight bend in your knees.

  • Keep DB’s as close to your legs are possible throughout the movement.

  • You can stop mid-shin with the weights.

  • Regression: Stop right under the knees.

  • Challenge: Slow 5 seconds on the eccentric.

 

2. Side shuffles (remainder of minute)

Tips:

  • Stay in an athletic stance, hips dropped slightly.

  • Shuffle side to side (2-3 steps per side) as quickly as possible.

  • Regression: Stay low and step it out slowly.

  • Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.

 

10 Min EMOM

During the odd minutes, perform exercise 1 for the entire minute.

During the even minutes, perform 15 reps of exercise 2, then rest for the remainder of the minute. Increase reps by 1 each round.

  1. DB’s Alternating Rev Lunge + Curtsy Lunge (entire minute)

Tips:

  • Start with light DB’s and progress from there. It’s much harder holding weights at your shoulders versus down at your sides.

  • Alternate between a curtsy lunge - reaching foot behind and across - and a reverse lunge.

  • Try to drop your back knee almost all the way down to the floor.

  • Regression: Dumbbells by your side or body weight.

  • Challenge: Heavy DB’s.

 

2. 15 Banded Glute Bridge to Abduction (increase reps by 1 each round)


Tips:

  • Press hips up into the air without arching your back or flaring your ribs.

  • Keep hips, knees, and ankles in alignment.

  • Press through your heels.

  • If feet are too far forward you will feel this more in your hamstrings.

  • If feet are too close to your hips you will feel this more in your quads/knees.

  • With feet directly under your knees, this is a hip (glute) dominant movement.

  • Press knees out into the band at the top of each hip bridge.

  • Regression: No band.

  • Challenge: Feet elevated on a chair OR add a DB.

 

WEDNESDAY, February 27th: Upper Body - Endurance

Breakdown:

10 Minute EMOM

  • 16 DB Single Leg Glute Bridge Skull Crushers (alternate legs halfway through reps)

  • Remainder of Minute - Tricep Dip + Kick (T)


12 Minute EMOM

  • Odd Minutes:

    • Entire minute - Frogger Bicep Curls

  • Even Minutes:

    • 10 (ea) Alt High Bicep Curl in front and side of body

    • Remainder of Minute - Slow Mountain Climbers


8 Minute EMOM

  • Odd Minutes:

    • 10 reps (ea) DB underhand front delt iso + alt rear delt pull apart

    • Rest Remainder of Minute

  • Even Minutes:

    • 12 Push up + DB Pull through

    • Rest Remainder of Minute


10 Min EMOM

Perform Exercise 1 for 16 reps (T), switching legs halfway through.

Perform Exercise 2 for the remainder of each minute after you finish the prescribed reps of the first exercise.

  1. 16 DB Single Leg Glute Bridge Skull Crushers

    (alternate legs halfway through reps)

Tips:

  • Choose light DB’s.

  • Keep lifted leg at 90 degrees, foot flexed.

  • Press through heel of planted foot.

  • Keep elbows over shoulders and simply bend back at the elbows to target your triceps.

  • Keep hips lifted entire time.

  • Regression: Both feet down, hips still lifted.

 

2. Tricep Dip + Kick (remainder of the minute)

Tips:

  • Keep fingertips pointed towards your feet and elbows pointed straight back behind you.

  • Your core is worked a ton here in order to balance on one foot and hand, so make sure you’re properly engaging those muscles.

  • Regression: Perform the dip as usual and for the kick keep both hands on the ground while you kick one leg up into the air.

  • Challenge: Keep Leg Straight (super tough)

 

12 Min EMOM

Odd Minutes: Perform Exercise 1 for entire minute

Even Minutes: Perform 10 reps of Exercise 2 and then perform Exercise 3 for the remainder of the minute.

  1. Frogger Bicep Curls (entire minute)

Tips:

  • Choose light DB’s to start.

  • Sort of like a half burpee, start in a high plank with the DB’s under your shoulders, and hop into a squat with your feet wide and flat on the ground.

  • Glue your elbows into the crooks of your knees as you assume position for the bicep curl.

  • Regression: Step the movement out vs. hopping.

 

2. 10 (ea) Alt High Bicep Curl in front and side of body

Tips:

  • Choose light DB’s.

  • Keep elbows in line with shoulders at all times.

  • Alternate between these two variations of curls, keeping slight bend in the knees and abs braced.

  • Regression: Lighter DB’s.

  • Challenge: Heavier DB’s.

 

3. Slow Mountain Climbers (remainder of minute)

Tips:

  • Wrists stay stacked under shoulders.

  • Tuck your hips under into a slight posterior pelvic tilt.

  • Core and shoulders stay strong the entire time.

  • Draw navel in and slowly alternate bringing knees into chest.

  • Regression: Hands on a bench

  • Challenge: Decline mountain climbers (feet on bench)

 

8 Min EMOM

Odd Minutes: Perform Exercise 1 for 10 reps and rest the remainder of the minute.

Even Minutes: Perform Exercise 2 for 12 reps and then perform Exercise 3 for the remainder of the minute.

  1. 10 reps (ea) DB underhand front delt iso + alt rear delt pull apart

Tips:

  • Choose light DB’s.

  • Keep palms facing up in a supinated grip.

  • While one arm holds an isolation to work the front deltoid (shoulder), the other arm flies out to the side by squeezing your shoulder blade back to meet the other to work your rear delt and rhomboid.

  • Alternate sides here.

  • Regression: Perform arms simultaneously or one at a time without the isolation.

  • Challenge: Use extra light mini band around wrists.

 

2. 12 Push up + DB Pull through

Tips:

  • Choose a light DB.

  • Keep dumbbell to the side and slightly back of your left hand.

  • Perform a pushup, then with your right hand, grab the dumbbell and pull it across to your right side.

  • Regression: Widen feet and/or drop to knees.

  • Challenge: Heavier DB.

 

3. Low Plank Jacks (remainder of even minutes)

Tips:

  • Keep shoulders stacked over elbows.

  • Keep hips down in line with body.

  • Hop feet out as wide as they’ll go.

  • Regression: Step feet out one at a time.

  • Challenge: Add mini band around ankles.

 

THURSDAY, February 28th: Lower Body - Strength

Breakdown:

10 Minute EMOM

  • 10 reps DB Suitcase Squat (L)

  • 10 reps DB Suitcase Squat (R)

  • Rest remainder of minute


10 Minute EMOM

  • Odd Minutes:

    • All on Left Side

      • 12  DB Donkey Kicks

      • 12 DB Goblet Reverse Lunge

      • Rest remainder of minute

  • Even Minutes:

    • All on Right Side

      • Same moves

      • Rest remainder of minute


10 Minute EMOM

  • 10 (T) Banded Squat to Straight Leg Abduction

  • Remainder of Minute - Banded Skaters


10 Min EMOM

Perform 10 reps of DB Suitcase Squats, holding DB on the Left for 10 reps and on the Right for 10 reps.

Rest the remainder of the minute. This is your only move for the entire EMOM.

10 DB Suitcase Squat (Left and Right)

Tips:

  • Perform move with DB on one side for 10 reps, and repeat with DB on other side for another 10 reps.

  • Choose a heavy DB for this exercise, and you will feel this a ton more in not only your legs but your opposite side (obliques baby!!!).

  • Try to stay as upright as possible, don’t let the DB pull you down towards the ground.

  • Regression: Lighter DB.

  • Challenge: Heavier DB and/or add a band above knees.

 

10 Min EMOM

Odd Minutes: Perform Exercises 1 and 2 on the LEFT SIDE ONLY for 12 reps each. Rest the remainder of the minute.

Even Minutes: Perform Exercises 1 and 2 on the RIGHT SIDE ONLY For 12 reps each. Rest the remainder of the minute.

  1. 12 DB Donkey Kicks

Tips:

  • Use heavy DB behind knee if you can.

  • Wrists stay stacked under shoulders, knees under hips.

  • Slight posterior pelvic tilt (tuck hips under and engage abs)

  • Flex working foot, and slowly lift up only until you feel your glute contract.

  • Try not to arch your back in this movement.

  • Regression: Lighter DB or no DB.

 

2. 12 DB Goblet Rev Lunge

Tips:

  • Try heavy DB.

  • Keep chest as upright as possible. Lighten the weight if chest leans forward.

  • Reachhhh that foot back behind you and drop knee into a 90 degree angle (almost touching the floor).

  • Stick with the same side for all reps before switching.

  • Regression: Body weight.

  • Challenge: Don’t let your foot touch the ground between reps. Add knee drive at the top.

 

10 Min EMOM

Perform Exercise 1 for 10 reps (T).

Perform Exercise 2 for the remainder of the minute.

  1. 10 (T) Banded Squat to Straight Leg Abduction

Tips:

  • Keep pressing your knees out into the band.

  • Press through your big toe and heels to stand up from the squat, and squeeze the side of your glute (your gluteus medius) to extend your leg out to the side for that abduction.

  • Regression: No mini band.

  • Challenge: Add a weight.

 

2. Banded Skaters

Tips:

  • Think about jumping to the side more than jumping up in the air - if that makes sense…

  • Your gluteus medius should be firing with every hop.

  • Keep your inside leg to the inside, never let it cross behind you.

  • Regression: Keep band on and step side to side, staying low.

  • Challenge: Touch the ground after each hop.

 

FRIDAY, February 29th: Total Body HIIT

Breakdown:

14 Minute EMOM

  • 10 DB Swings

  • 10 “T” Pushups (T)

  • Rest remainder of minute.

14 Minute EMOM

  • Odd Minutes:

    • 10 (ea) “Bear” Alt Knee Taps  

    • Remainder of minute - Low Plank Jacks

  • Even Minutes:

    • 5 (ea) DB Single Leg V up to Double Leg V Up

    • Remainder of minute - (ea) Wrist Banded Plank Alt. Step Outs (Out, In, Out, In)

BURNOUT:

  • 2 ROUNDS

    • 60 seconds work with 15 second rest between moves

      • Burpees (no pushup)

      • Wall Sit hold (no weights)


14 Min EMOM

Perform Exercise 1 for 10 reps and Exercise 2 for 10 reps (T).

Rest remainder of the minute.

  1. 10 DB Swings

Tips:

  • Choose a heavy DB.

  • THIS IS NOT A SQUAT. This is a HIP HINGE.

  • Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.

  • Your hips should never be lower than where they started, just back further.

  • All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.

  • Regression: Good mornings (linked).

  • Challenge: Heavier weight.

 

2. 10 “T” Pushups (T)

Tips:

  • Keep your glutes squeezed and abs tight throughout the entire movement.

  • Elbow should be pointing back at 45 degrees, not straight out to the side.

  • Pivot on the sides of your feet for that “T” and reach your arm and high as it will go.

  • Regression: Drop to knees for entire movement.

 

14 Min EMOM

Odd Minutes: Perform Exercise 1 for 10 reps (ea). Perform Exercise 2 for the remainder of the minute.

Even Minutes: Perform Exercise 3 for 5 reps (ea). Perform Exercise 4 for the remainder of the minute.

  1. 5 (ea) “Bear” Alt Knee taps

Tips:

  • Keep a flat back at all times.

  • Try to tap your hand to your opposite knee without your hips rocking. Pretend you have a wine glass on your hips and you don’t want it to spill.

  • This will cause you to engage your entire core, shoulders, and quads.

  • Regression: Bird Dogs (linked)

 

2. Low Plank Jacks (remainder of minute)

Tips:

  • Keep shoulders stacked over elbows.

  • Keep hips down in line with body.

  • Hop feet out as wide as they’ll go.

  • Regression: Step feet out one at a time.

  • Challenge: Add mini band around ankles.

 

3. 5 (ea) DB Single Leg V up to Double Leg V Up

Tips:

  • Try to get entire back up off the ground and form a “V” with your body.

  • Perform one single side V-up on each side + one double leg V-up. That’s one rep.

  • Lead with your legs.

  • Regression: Keep legs bent and back on the ground and crunch into a ball and then slowly lower heels towards the ground.

  • Challenge: Add DB.

 

4. Wrist Banded Plank Alt. Step Outs (Out, In, Out, In) (remainder of minute)

Tips:

  • Light mini band around wrists.

  • Assume plank position with wrists under shoulders and hips down.

  • Feet can be wide for stability.

  • Regression: Drop to knees and/or no band.

  • Challenge: Heavier band or feet closer together.

 

BURNOUT:

2 Exercises for 2 ROUNDS Total - 60 seconds work with 15 second rest between moves

  1. Burpees (no pushup)

Tips:

  • No pushup or jump in these burpees (yay!)

  • Simply hop out to plank, hop into a squat, and stand up.

  • Regression: Walk out the movement vs hopping.

  • Challenge: Add pushup and hop.

 

2. Wallsit Hold (no weights)

Tips:

  • Unlike the video, perform just a wallsit, NO HAMMER CURLS.

  • Pull your shoulders down and back the entire time.

  • Push lower back into the wall

  • Make sure legs are at 90 degree angle.

  • Regression: Squats

  • Challenge: Single leg wallsit.