Workout Class Transcript Notes

Overview

• Workout Type: Every Minute on the Minute (EMOM)
• Duration: 20-minute workout (4 exercises, cycle through for 5 minutes, 4 times)
• Scalable: Can adjust duration based on schedule (e.g., 10 minutes for 2 cycles, 30 minutes for 6 cycles)

Equipment Needed

• Wall
• Chair or elevated surface
• Dumbbells (light and heavy)
• Kettle bell
• Chain

Exercises

1. Side Plank with Wall

• Reps: 10 each side
• Position: Up on the hand, foot on the wall
• Movement: Squatting motion with a bent knee
• Key Tip: Use the wall to press and stabilize; avoid a straight line from ankle to hip to armpit

2. Push-Ups

• Reps: 10
• Position: Option to elevate one side
• Key Tip: Bend knees slightly; let shins pitch to prevent locking out
• Note: Can be broken into sets within the minute (e.g., 5 reps, rest, 5 reps)

3. Sit to Stand

• Reps: 10
• Position: Use a chair or elevated surface
• Movement: Focus on femur rotation; can be done both legs or single leg
• Key Tip: Use weight in front to assist femur action

4. Single Arm Rows

• Reps: 10
• Equipment: Heavy dumbbell or kettle bell, and a chain
• Key Tip: Use chain to feel power pads in hand; kick with feet for more power

Warm-up

• Activity: Use a chain, focus on different sides leading movement
• Focus: Change levels, single leg movements

Cool Down

Core Exercises

1. Side Dumbbell Reach

   • Focus on yawing the thigh to create space

2. Leg and Arm Extensions

   • Reaching arms and legs out from a seated position

Stretching

• Seated Forward Fold: Frame knee, reach out, focus on glute/hip stretch
• Leg Extension with Towel: Focus on keeping torso glued to thigh
• Butterfly Stretch: Soles of feet together, open legs

Floor Stretches

• Passive Shin Stretch: Use chair to rest shin
• Kneeling Forward Reach: Rock back, stretch through collar bones

Final Notes

• Adjust exercises and reps based on fatigue and day-to-day feeling
• Use external tools like blocks to adapt exercises if needed
• Focus on different muscle engagements and adjustments for effective workout