(March 25th - March 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, March 25th: PUSH - Lower Focus

Breakdown:

12 Minute EMOM

  • 10 Banded DB Goblet Squats

  • 10 (banded) DB Thrusters

  • Rest Remainder of Minute

12 Minute EMOM

  • DB Goblet Rev Lunge (ea)

  • DB Split Jumps

  • Rest Remainder of Minute

    Optional Banded Booty Burnout:

    30 seconds ea x 3

    1. Banded Uni Glute Bridge (ea)

    2. Banded Skaters


12 Minute EMOM:

  • 10 Banded DB Goblet Squats

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.

 
  • 10 (banded) DB Thrusters

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).

 

REST REMAINDER OF THE MINUTE

 

12 Minute EMOM:

  • DB Goblet Rev Lunge (ea)

  • 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.

 
  • DB Split Jumps

Tips:

  • Light DB’s to start.

  • Alternating landing in lunges on each leg, jumping up as high as you can.

  • Regression: Reverse Lunges -alternating.

  • Challenge: Heavier DB’s

 

REST REMAINDER OF THE MINUTE

 

Optional Banded Booty Burnout:

3 Rounds x 30 seconds ea

  1. Banded Uni Glute Bridge (ea)

Tips:

  • Start with a light or medium band if you’re new to this move, otherwise grab a heavy mini band.

  • Keep knees stacked over ankles.

  • Chin stays tucked, arms out to the side or bent at your side.

  • Keep the lifted leg at a 90 degree angle, foot flexed.

  • Get a nice 2 second squeeze at the top of each rep.

  • Be careful not to have the ribs flaring out.

  • Regression: No band or lighter band.

  • Challenge: Heavy band + elevate feet on a bench.

 

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.

 

TUESDAY, March 26th: PULL - Upper Focus

Breakdown:

12 Minute EMOM

**Increase reps for the Plank Alt Rows by 1 rep each round - Round 1 - 5 reps, Round 2 -6 reps, Round 3 - 7 reps, etc. **

  • 5 (ea) Plank Alt Rows

  • DB Sumo Squat to Bicep Curl remainder of minute

12 Minute EMOM

  • ODDS: 45 seconds Seated (legs out in front) DB overhead reaches + pull apart - Rest remainder of the minute

  • EVENS: Lunging DB Bent Over Row + 3 Lunge Jumps


12 Minute EMOM

**Increase reps for the Plank Alt Rows by 1 rep each round - Round 1 - 5 reps, Round 2 -6 reps, Round 3 - 7 reps, etc. **

  • 5 (ea) Plank Alt Rows

Tips:

  • Choose light DB’s to start.

  • When you get in your plank, start with your feet wider than hip width for balance.

  • Try not to let your hips rock side to side. Keep glutes squeezed, pelvis tucked slightly.

  • Make sure wrists are directly underneath your shoulders.

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

  • Challenge: Bring feet closer together.

 
  • DB Sumo Squat to Bicep Curl *remainder of minute*

Tips:

  • Heavy DB’s if possible.

  • Feet should be much wider than shoulder or hip width… Toes pointed out to side.

  • Press through all 4 corners of feet to stand.

  • Don’t let shoulders round forward as you curl.

  • Try to keep chest upright the entire time.

  • Regression: Lighter DB’s.

 

12 Minute EMOM

Odds (odd minutes 1, 3, 5… etc):

  • 45 seconds Seated (legs out in front) DB overhead reaches + pull apart - Rest remainder of the minute

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.

 

Evens (even minutes 2, 4, 6… etc):

  • Lunging DB Bent Over Row + 3 Lunge Jumps - entire minute

Tips:

  • Light DB’s to start.

  • 3 Bent Over Row + 3 Lunge Jumps = 1 rep. You’re alternating which leg is in front for the bent over rows.

  • Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.

  • Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.

  • Challenge: Heavier DB’s.

 

WEDNESDAY, March 27th: PUSH - Upper Focus

Breakdown:

10 Minute EMOM

  • ODDS - Entire Minute: Tricep Dip + Kick (T)

  • EVENS - Entire Minute: 4 engaged mtn climbers + Pushup


8 Minute EMOM

  • 10 reps - go up by 1 rep ea round (Start with heavy weight) - Alt. Glute Bridge Chest Press (Neutral to Narrow)


10 Minute EMOM

  • ODDS: entire minute Banded Plank Walk + Pushup

  • EVENS: 10 Alt Burpee with Pushup + Snatch - rest remainder of minute


10 Minute EMOM

ODDS

  • Tricep Dip + Kick (T) - ENTIRE 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)

 

EVENS

  • 4 engaged mtn climbers + Pushup - ENTIRE MINUTE

Tips:

  • Keep wrists stacked under shoulders.

  • Pull shoulders down away from ears.

  • Using your abdominal muscles, pull one knee at a time into your chest, keeping hips down in line with your shoulders.

  • For the pushup, elbows come back at a 45 degree angle.

  • Regression: Hands on a bench/chair, and/or drop to knees for pushup.

  • Challenge: Decline mountain climbers and pushup

 

8 Minute EMOM

10 reps - go up by 1 rep ea round (start with heavy weight)

  • Alt. Glute Bridge Chest Press (Neutral to Narrow)

Tips:

  • Start with your heavier pair of dumbbells and regress from there as needed.

  • Keep your knees and ankles in alignment through the movement, be careful of feet being too far in front or too close to your hips.

  • Actively press hips up while you alternate between a neutral (palms facing in at 45 degrees) and narrow (palms facing in at each other) grip chest press.

  • Regression: Keep your hips on the floor

  • Challenge: Lift one leg up for a single leg bridge

 

REST REMAINDER OF THE MINUTE.


10 Minute EMOM

ODDS

  • Banded Plank Walk + Pushup (entire minute)

Tips:

  • Step with same side hand and foot to one side, drop into a pushup. Repeat going the other direction.

  • Keep elbows angled back at 45 degrees.

  • Regression: Get rid of band, and/or drop to knees for pushup.

  • Challenge: Band ankles as well.

 

EVENS

  • 10 Alt Burpee with Pushup + Snatch - rest remainder of minute

Tips:

  • Use heavy DB.

  • Keep a straight line from head to toes when you hop out into the plank.

  • Hop into a squat as you come back from the plank.

  • Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.

  • Regression: Take out all the hops and/or use a lighter DB.

  • Challenge: Heavier DB.

 

THURSDAY, March 28th: PULL - Lower Body

Breakdown:

12 Minute EMOM

  • ODDS: 15 (heavy) DB RDL - Rest remainder of minute

  • EVENS: 10 (ea) Mini Band under anchored foot - Single leg RDL + Back leg kick back - Rest remainder of minute

12 Minute EMOM

  • 20 DB Swings

  • Rev Crunch remainder of minute


12 Minute EMOM

ODDS

  • 12 (heavy) DB RDL - Rest remainder of minute

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.

 

EVENS

  • 10 (ea) Single leg RDL + Back leg kick back - Rest remainder of minute

Tips:

  • Use a light to medium resistance mini band.

  • Hold band in both hands.

  • Keep shoulders pulled back and lats engaged the entire time.

  • Keep slight bend in your standing leg.

  • Bend other leg back to 90 degree angle, foot flexed.

  • As you lower down into the RDL, kick your back leg up towards the ceiling.

  • Regression: No mini band, and/or can hold onto a wall.

  • Challenge: heavier band

 

12 Minute EMOM

  • 20 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.

 
  • Rev Crunch (remainder of minute)

Tips:

  • Think about using only your lower abdominals to lift your hips up off the ground.

  • Imagine kicking out a ceiling tile with your heels.

  • It’s not a huge lift up, more of a small quick lift with legs slightly bent.

  • Regression: Legs bent, drop heels to floor and then slightly lift hips up so knees come into your chest.

  • Challenge: Lift hips up even higher and kick legs out straight at the bottom.

 

FRIDAY, March 29th: Total Body HIIT

Breakdown:

10 Minute EMOM

  • 10 Broad Jump + Burpee

  • Rest remainder of minute.

12 Minute EMOM

  • 8 - go up by 1 rep each round DB Bicep Curl to Front Squat

  • Remainder of minute: High Boat to Low Boat

AB BURNOUT:

  • 3 ROUNDS

    • 60 seconds work with 15 second rest between moves

      • DB Russian Twists

      • Deadbugs


10 Minute EMOM

  • 10 Broad Jump + Burpee

Tips:

  • Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.

  • Land in a squat and immediately place hands on the ground and jump out into a plank. Immediately jump back up into a squat and turn around.

  • Regression: Squat, then walk hands out into a plank. Walk feet to hands and squat down before you stand up and repeat.

  • Challenge: Add in a pushup at the bottom of the plank.

 

REST REMAINDER OF MINUTE

 

12 Minute EMOM

8 reps (go up by 1 rep each round)

  • DB Bicep Curl to Front Squat

Tips:

  • Use light DB’s to start.

  • Keep DB’s very close to your shoulders as you lower into a squat.

  • Make sure your elbow are pinned to the sides of your body during the curl.

  • Regression: Lighter weights.

  • Challenge: heavier weights.

 

Remainder of minute:

  • High Boat to Low Boat

Tips:

  • Start in a “high boat” with your legs bent at 90 degrees, heels off the floor, torso leaning back.

  • Keep palms facing up the entire time.

  • When you go into “low boat” try to keep your shoulders and your heels off the ground but get as close to the ground as possible.

  • Regression: Boat heels taps

 

AB BURNOUT:

3 ROUNDS - 60 seconds work with 15 second rest between moves

  • DB Russian Twists

Tips:

  • Hold DB by its ends, keeping it close to your chest.

  • Make sure you lean back slightly to really engage your core.

  • Keep elbows flared out to the sides, making sure to get as big as a twist as possible.

  • Try to keep hips stable and legs from rocking side to side, even if that means keeping your feet on the ground.

  • Regression: Feet down. And/or no weight.

  • Challenge: Legs straight and/or heavier weight.

 
  • Deadbugs

Tips:

  • Consciously press low back down into the mat. If you don’t do this, this move will feel easy and you’ll end up hurting your back.

  • Low back should stay in contact with the ground the entire time.

  • Reach arms up in line with your shoulders, knees start stacked over hips.

  • Move slowly, alternating sides.