Thurssday, May 30, 2019



SHRED BEFORE SUMMER WEEK - Get ready for some of the best total body HIIT/conditioning workouts from the BBB library thus far, alternating still between muscle group focuses each day.

For today…

EMOM STYLE = Every Minute On the Minute. Download the Interval timer. If it’s, for example, a 10 minute EMOM, set the timer for 1 minute on, 1 minute off for 5 rounds. If it’s a 12 min EMOM, set it for 6 rounds instead of 5. Your incentive is to work as fast and as hard as you can if you’re told to do a certain amount of reps of something in the minute. Why? Because the faster you do the reps, the longer you have to rest until the next minute starts.


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


  • 3 ROUNDS

    • 60 seconds work with 15 second rest between moves

      • DB Russian Twists

      • Deadbugs

10 Minute EMOM

  • 10 Broad Jump + Burpee


  • 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.



12 Minute EMOM

8 reps (go up by 1 rep each round)

  • DB Bicep Curl to Front Squat


  • 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


  • 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



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

  • DB Russian Twists


  • 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


  • 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.


6. Tricep Dip + Kick (T)


  • 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)