DAILY WORKOUT

40 Minutes | FULL BODY & STRETCH

FULL BODY & STRETCH

A full body workout series, consisting of a warm up, a 30 minute EMOM made up of 5 different exercises, and a stretching sequence to finish. Adjust reps and time duration to accomplish the work and keep pace up for all 30 minutes. The stretching sequence is designed to loosen the low back, hips, glutes and lumbar at a low intensity.

HOME EQUIPMENT FOR EXERCISES

Resistance Band

Empty Paint Cans

Reusable Bags / Travel Bags

Cans of Food or Odd Objects for Weight

PVC pipe or Broomstick

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM UP

1.

Push-Ups

X 5

2.

Sit-Ups

x 10

3.

Squats

x 15

3 ROUNDS

EMOM

1.

Back Squats

X 10-15

2.

Hollow Hold

40 SEC

3.

Around The World Lunges

X 3

4.

Anchored Sit-Ups

40 SEC

5.

Weighted Squat Jumps

X 20

30 MINUTES OR 6 ROUNDS

STRETCHING SEQUENCE

1.

Pigeon Pose Left

20 SEC

2.

Pigeon Pose Right

20 SEC

3.

REST

20 SEC

4.

Child Pose

40 SEC

5.

REST

20 SEC

6.

Seal Pose

40 SEC

7.

REST

20 SEC

6 MINUTE EMOM

follow us on social, live workouts coming soon!

Turn on notifications for live classes with our trained professionals. If you're new to this digital version of fitness, we're here to help! This is one way to maintain community, and stay connected to our ECA family.

@EMERALDCITYATHLETICS