WORKOUT

This work­out serves as Day 7 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

Hey Team!

We are at day 7 already! Today, we have a Low­er Body Strength EMOM (Every Minute on the Minute) work­out. This work­out is designed to tar­get your low­er body mus­cles and focus on strength and endurance through a series of EMOM blocks.

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

EMOMs are one of my favorite train­ing meth­ods because they keep you focused and engaged. They push you to com­plete a set num­ber of reps with­in each minute, allow­ing you to rest for the remain­der of the time. This for­mat keeps your inten­si­ty high and your work­out effi­cient. Train­ing low­er body EMOMs helps build strength and pow­er and real­ly works on our car­dio with con­stant mov­ing between rounds. This is why we have two EMOMS in this 10-day challenge.

The main work­out is divid­ed into three EMOM sets, each last­ing 8 min­utes and tar­get­ing dif­fer­ent aspects of low­er body strength. By chal­leng­ing your­self with a mix of com­pound and iso­la­tion exer­cis­es, you’ll not only work our mus­cu­lar endurance but also work on our mus­cle growth and strength gains. Remem­ber to focus on main­tain­ing prop­er form, pac­ing your­self through­out each EMOM set, and lis­ten­ing to your body’s cues.

With just three days left in our chal­lenge, let’s stay moti­vat­ed and keep push­ing for­ward. Each work­out brings us clos­er to the end. Stay focused, give it your best, and remem­ber that every rep counts. Remem­ber, team, we are in this together!

Exer­cise Breakdown

Warm Up: 2 Rounds, 30 Sec­onds Each

• BW Squats
• Foot Sweeps
• Deep Lunge L
• Deep Lunge R
• 90/90 Hip Switches
• Glute Bridges
• Deep Squat Hamstrings
• Good Morn­ing

EMOM 1: 8:00

• DB Dead­lifts 8 – 12 reps
• Sumo Squat 8 – 12 reps
• Gob­let Lat­er­al Lunge L 8 – 12 reps
• Gob­let Lat­er­al Lunge R 8 – 12 reps

EMOM 2: 8:00

• DB Front Squat 8−10−12 reps
• Alt Gob­let Fwd Lunges 12 – 16 Reps
• Jump Squat 8−10−12 Reps
• Puls­ing BW Squat 8−10−12 Reps

EMOM 3: 8:00 — box, bench, or chair need­ed for this round

• Foot Ele­vat­ed Split Squat L 8 – 12 reps
• Foot Ele­vat­ed Split Squat R 8 – 12 reps
• SL Hip Thrust L BW 8 – 12 reps
• SL Hip Thrust R BW 8 – 12 reps

Cool Down: 1 Round, 40 Sec­onds Each

• Hip Flex­or L
• Hip Flex­or R
• Knee Hug L
• Knee Hug R
• Fig­ure 4 Stretch L
• Fig­ure 4 Stretch R
• For­ward Fold
• Quad Stretch L
• Quad Stretch R
• 90/90 Stretch L
• 90/90 Stretch R
• Sit and Twist L
• Sit and Twist R