18 Minute Glutes
20 Minutes For Moms • 23m
This one was a doozy. Please note: bodyweight optional! Don't feel like you have to power through the whole thing with weights. I didn't :)
Format: 45 seconds first move, 30 seconds second move, 15 seconds rest. 6 minute rounds, compete 3 times through.
- Hip thrusts, hip thrust pulses
- BSS, Bulgarian RDLs (both legs)
- Glute bridges, glute bridge hold
Up Next in 20 Minutes For Moms
-
16 Minute Arms & Abs
Format: 40 seconds of arms, 20 seconds of abs for 4 rounds. 40 seconds rest between rounds 2 and 3.
- Single to double arm chest press | low plank shifts
- Curl to press | weighted toe touches
- Alternating bent over rows | shoulder taps
- Kickbacks to front press | bicycles -
18 Minute Full Body EMOM
*I say AMRAP at the beginning of this, but meant EMOM!
Format: Every minute on the minute. Complete 3 rounds
Min 1: 12 curtsy lunges + 8 criss cross jumps
Min 2: 45 seconds rotating side planks
Min 3: 15 RDL to bent over rows
Min 4: 10 burpees
Min 5: 12 squat thrusters
Min 6: 60 seconds altern... -
16 Minute Upper Push & Pull
Format: 30 seconds first move, 20 seconds second move; 10 seconds rest. 4 rounds. 30 seconds in between rounds
- Chest press + tricep dips
- Renegade rows + bicep curls
- Shoulder taps + Arnold press
- Bent over wide rip rows + skier swings
