Grab a few sets of weights and get ready for a fast-moving easy to follow circuit with EMOM (every minute on the minute) finisher in 5 spicy sets. I used 4 lb (1.8 kg) and 8 lb (3.6 kg) dumbbells. Let's go - You can do it! All levels always welcome.
💜 Brought to you with love by Ashley, Bo & Trixie
💚 Workout Format:
5 sets (6 minutes each)
Minutes 1-3 = 45 sec work + 15 sec rest
Minutes 4-6 = EMOM (every minute on the minute) - 6 reps of each move
Rest 1:15 min between sets
🧡 Exercises:
Set 1️⃣
1. Rotational Row
2. Reverse Lunge + Overhead Press
3. Side Lunge + Front Raise
Min 4-6: EMOM (6 reps of each move)
Set 2️⃣
1.Curved Curl
2. Suitcase Swing
3. Dead Lift
Min 4-6: EMOM (6 reps of each move)
Set 3️⃣
1.Chest Press in Bridge
2. Jackknife
3. Buddha Crunch/ Sit Up
Min 4-6: EMOM (6 reps of each move)
Set 4️⃣
1. Plank Shoulder Tap
2. Kneeling Around the World
3. Kneeling Tricep Overhead Press
Min 4-6: EMOM (6 reps of each move)
Set 5️⃣
1. Front Lunge with Twist
2. Split Stance Kneeling Snatch (20s Left, 20s Right)
3. Windmill (20s Left, 20s Right)
Min 4-6: EMOM (6 reps of each move)
💛 getfitwithashley.com
Full Workout Explanation:
[ Ссылка ]
My mat: [ Ссылка ]
My light weights: [ Ссылка ]
My heavy weights: [ Ссылка ]
00:00 Start
00:49 Introduction
02:22 Warmup
07:22 Set 1 : Rotational Row, Reverse Lunge + Overhead Press, Side Lunge + Front Raise
13:22 BREAK
14:37 Set 2 : Curved Curl, Suitcase Swing, Dead Lift
20:37 BREAK
21:52 Set 3 : Chest Press in Bridge, Jackknife, Buddha Crunch/ Sit Up
27:52 BREAK
29:07 Set 4 : Plank Shoulder Tap, Kneeling Around the World, Kneeling Tricep Overhead Press
35:07 BREAK
36:22 Set 5 : Front Lunge with Twist, Split Stance Kneeling Snatch (20s Left, 20s Right), Windmill (20s Left, 20s Right)
42:22 DONE! Cooldown
46:45 Finished! Thank you!
