Focus: Every Minute On the Minute. Start each exercise at the top of the minute, complete the reps, and rest for the remainder of the minute.
Exercises: Forward Lunge [128], Wall Squat Isohold [110], Lying Straight-Leg Raise [49], Side Plank [61], Calf Raises [153], Dead Bug [47]
BEGINNER
(Approx. 20 min)
Warm-up: 5 min light cardio.
Workout: 20-minute EMOM (perform each exercise for 1 minute, cycle through all 6 exercises, then repeat the circuit).
- Min 1: Forward Lunge [128] - 8 reps per leg (16 total)
- Min 2: Wall Squat Isohold [110] - 30 seconds
- Min 3: Lying Straight-Leg Raise [49] - 10 reps
- Min 4: Side Plank [61] - 30 seconds per side (15s each)
- Min 5: Calf Raises [153] - 20 reps
- Min 6: Dead Bug [47] - 12 reps (6 each side)
Cool-down: 5 min stretching.
MEDIUM
(Approx. 30 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: 30-minute EMOM (perform each exercise for 1 minute, cycle through all 6 exercises, then repeat the circuit).
- Min 1: Forward Lunge [128] - 12 reps per leg (24 total)
- Min 2: Wall Squat Isohold [110] - 45 seconds
- Min 3: Lying Straight-Leg Raise [49] - 15 reps
- Min 4: Side Plank [61] - 45 seconds per side (22.5s each)
- Min 5: Calf Raises [153] - 30 reps
- Min 6: Dead Bug [47] - 16 reps (8 each side)
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 40 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: 40-minute EMOM (perform each exercise for 1 minute, cycle through all 6 exercises, then repeat the circuit).
- Min 1: Forward Lunge [128] - 15 reps per leg (30 total)
- Min 2: Wall Squat Isohold [110] - 60 seconds
- Min 3: Lying Straight-Leg Raise [49] - 20 reps
- Min 4: Side Plank [61] - 60 seconds per side (30s each)
- Min 5: Calf Raises [153] - 40 reps
- Min 6: Dead Bug [47] - 20 reps (10 each side)
Cool-down: 10 min stretching.
Create Your Own Website With Webador