Hurry Up and Wait...
An invigorating total body challenge every-minute-on-the-minute.
Now THIS is how to start off your week! I love this workout! It has a little bit of everything and the EMOM time domain is where the fitness magic is! So stay true to that clock! Enjoy! -Carla
Warm Up
Tabata: 20sec work/10 sec rest x 6 min (3 rounds of all 4 exercises).
HOW TO: Set a 6 min clock or set your SmartWOD app for Tabata, 20/10 x 6 min. For the first 20 sec: right side plank then 10-sec rest, then 20 seconds of glute bridges then 10-sec rest, and so on. When you finish all 4 movements go back to the beginning and repeat all movements for a total of 3 rounds, a total of 6 min.
Glute bridge repetitions (weight optional) 15-20 lb single dumbbell
Movement Practice
Practice 3-5 reps of each movement. Select a weight/option that allows you to complete each movement in 1-2 sets with some difficulty. Your challenge: complete all kettlebell swing sets unbroken to work on grip strength.
Workout
EMOM 20 (every minute on the minute for 20 minutes). Complete the 4 movements below in sequence then go back to the first movement until you have completed 5 rounds, every minute on the minute.
Minute 1 - 20 side hip raise *Note: Do 20 reps of the hip raise all on one side for each round, alternating sides from one round to the next.
Minute 2 - 7 push-ups *Elevate the height of hand placement as needed to do the 7 reps unbroken. Avoid push-ups from the knees.
Minute 3 - 25 Kettlebell swings (alt. double dumbbell swings) suggest 25-35# kettlebell. Strive to do the 25 reps unbroken! Options: American swing: Kettlebell to overhead. Russian swing - Kettlebell to eye level.
Minute 4 - 14 dumbbell or barbell bent-over rows – select a moderately heavy weight to do the 14 reps in 1-2 quick sets.
Cool Down
15 min shoulder-opening sequence
