DAILY WORKOUT

40 Minutes | MUSCULAR ENDURANCE & FLEXIBILITY

MUSCULAR ENDURANCE & FLEXIBILITY

 A workout series that engages the body’s muscular endurance and flexibility. This is a stationed workout where the level  of difficulty can be chosen based on the movement of the exercise for each minute. Rotate through all four exercises completing as many reps as possible each minute. Then rest one minute between each round. Once the main workout sequence is completed, the finishing sequence is meant to be a stretching engagement for the lats and shoulders, with some core and shoulder stamina built in. Perform each exercises / stretch  in the finishing sequence every minute, on the minute, (EMOM), for 9 minutes. 

 

HOME EQUIPMENT FOR EXERCISES

Dumbbells, Empty Paint Cans, Cans of Food, Water Jugs, or Odd Objects

Coffee Table, Chair, Couch

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM-UP SEQUENCE

1.

Inchworm, Push-Up, Downward Dog

X 3

2.

Arm Circles Forward

X 20

3.

Arm Circles Backward

X 20

3 ROUNDS

WORKOUT SEQUENCE

1.

Burpee Box Step-Ups / Box Jumps

1 MIN (MAX REPS)

2.

Curl & Press

1 MIN (MAX REPS)

3.

Bent Over Row

1 MIN (MAX REPS)

4.

Lying Tricep Skullcrushers

1 MIN (MAX REPS)

5.

REST

1 MIN

5 ROUNDS

FINISHING SEQUENCE

1.

Prayer Lat Stretch

45 SECS

2.

Push-Up Plank

30-60 SECS

3.

Interlocked Shoulder Stretch

30 SECS

4.

Rest / Transition

REMAINING SECONDS IN EACH MINUTE

EMOM FOR 9 MINUTES

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