WORKOUT

This work­out serves as Day 5 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

What up, Team!

Wel­come to Day 5! Today, we have a Total Body EMOM (Every Minute on the Minute) work­out. This ses­sion will chal­lenge your whole body with dif­fer­ent exer­cis­es tar­get­ing var­i­ous mus­cle groups, help­ing you strength­en and build endurance. EMOM work­outs are great because they push you to fin­ish a set num­ber of reps each minute, keep­ing your heart rate up while giv­ing you a bit of rest. The faster you fin­ish your reps, the more time you have to rest.

Equip­ment needed:
– Dumb­bells (Light, Medi­um, Heavy)
– Mat (Option­al)

This work­out will tar­get major mus­cle groups includ­ing your chest, legs, back, shoul­ders, and core. EMOM work­outs help build strength and endurance by keep­ing your heart rate up and work­ing dif­fer­ent mus­cles. The var­ied rep ranges let you cus­tomize the work­out to match your fit­ness lev­el, mak­ing it chal­leng­ing and adaptable.

The main work­out con­sists of three EMOM sets, each last­ing nine min­utes. You’ll focus on upper body strength, low­er body pow­er, and full body coor­di­na­tion in the first set. The sec­ond set tar­gets your back mus­cles and core sta­bil­i­ty. The third set chal­lenges your bal­ance, core strength, shoul­ders, and ham­strings. Remem­ber to focus on your form and lis­ten to your body. Adjust weights as needed.

We’re now at the halfway point of our 10-day chal­lenge! Stay­ing con­sis­tent is very impor­tant at this stage. Con­sis­ten­cy ensures steady progress. It’s not just about the work­outs but also about main­tain­ing a pos­i­tive mind­set and keep­ing the momen­tum going. Keep push­ing your­self, stay focused, and remem­ber we are in this together!

Let’s pow­er through this halfway mark and fin­ish strong!

Exer­cise Breakdown

Warm Ups: 2 Rounds, 30 Seconds

• Inch Worm to Push-Ups
• Squat
• Front Kicks
• Supine Alt Knee Hugs
• Glute March­es
• Hip Cir­cles L
• Hip Cir­cles R

We will go through each EMOM 3 times.

Set 1: 9:00 Min

• Push Ups 10−15−20 Reps
• Gob­let Squat 10−15−20 Reps
• DB Cleans 8 – 10 reps

Set 2: 9:00 Min

• DB Dead­lifts 8−10−12
• Bent Over Row 10−12−15
• SA DB Swings 10 Reps Per Side

Water Break

Set 3: 9:00 Min

• SDL to Upright Row 8−10−12 Reps
• Plank Drags 8−10−12 Reps
• Full Exten­sion Crunch 10−12−15 Reps

Cooldown: 1 Round, 40 Sec­onds Each

• Kneel­ing Ham­string Stretch L
• Kneel­ing Ham­string Stretch R
• Kneel­ing Quad Stretch
• Calf Stretch L
• Calf Stretch R
• Run­ners Lunge Stretch L
• Run­ner Lunge Stretch R
• But­ter­fly Stretch