Happy Fri-YAY everyone!

Here is a nice little Every Minute On the Minute workout to wrap up the week. Goal is to work for :40-50 seconds, with 10-20 seconds of rest per minute. You’ll finish the workout with one set of max air squats (that you can comfortably perform WITH GOOD FORM!) after the conclusion of minute 18. As always, feel free to scale the time up or down depending on your time constraints and how you’re feeling today!

Planks - regular planks are pretty uncomfortable for me at this point (33 weeks, what?!) - it just feels like baby is SO heavy and my abs (especially lower abs) are stretching a lot when I do these. No thanks. So I modified to 20 seconds of side plank on each side with a 5 second transition time.  You can do regular planks, from your knees, on an incline (chair, table, wall), or switch to side-planks (also regular, from knees, etc). If planks are just not happening today, then I’d suggest some gentle cat-camel, glute bridges, or adductor strengthening (yup - you don’t have to sub exactly the same stimulus to still get a good workout). 

Step ups - I did these on my stairs, but if you have a bigger step or more traditional 20 or 24 inch height box, then you may need to adjust the number of repetitions to fit the time domain. If you’re still early on, and getting up / down is not an issue yet, you can amp these up by dropping the number of reps but adding a burpee or modified burpee (hands to ground, step those feet out into a plank, but don’t go down to the ground or do the push-up portion) before the step-up portion. If you do these - I’d suggest dropping the number to 8-10 reps per minute of work. 

Hang snatch - I did these alternating single arm hang snatch (from above my knees). If you’re not comfortable with the snatch, switch to a shoulder to overhead movement, or just a bicep curl or strict shoulder press. Same thing - adjust the repetitions to work for about 40 seconds per minute. 

Have fun and have a great weekend!

Reach out to me with questions, comments, or if you want help adjusting YOUR box’s workouts to fit your changing needs. XO - E