Happy Monday! Today we’re doing two separate Every Minute On the Minute workouts. First up - legs!

Every minute perform 6 lateral lunges, 6 single arm thrusters, and 6 hip extension swings. These 18 moves should take ~ 40-45 seconds total. Scale the number of reps in order to hit this goal (finishing ~ 30 seconds? Try 8 of each move. Taking 50+ secs, scale to 4/move). Do this for 6 rounds - or 6 total minutes. 

Rest 1-2 mins then:

Every minute perform 6 bicep curls, 6 strict shoulder press, & 6 overhead tricep extensions. Again, these 18 moves should take ~ :40-45 total - scale reps & weights as needed. 

Lateral lunges - holding a weight, water bottle, whatever, at your chest for a little extra challenge to that core. If it bothers your low back, nix the weight hold, & if it’s too easy, extend arms straight out while holding the weight. Make sure that you’re sitting back into your glute on these.

Thrusters - I only have one kettlebell, so I chose to switch off which arm I used every minute. You can do B arm if you have enough equipment. Controlled squat to whatever depth is comfy, then up into a press, keeping the weight close to your body, ending with your hand stacked over your shoulder in a standing position. Sub air squats or goblet squats if overhead is uncomfortable, or you cannot keep your rib cage from flaring out & your low back from over-extending. 

KB swings - good hip hinge, followed by glute squeeze into hip thrust. Avoid lifting the weight with your arms, momentum from the hip thrust should allow weight to float up. 

Bicep curls - controlled, isolated movement here, with focus on both curling up & slow lowering down. You can sit to stabilize your pelvis if your low back is starting to engage (typically if weight is too heavy).

Shoulder press - like with the thrusters, keep that arm in close, press straight up and end with hand stacked over shoulder. Sub shoulder front raise or lateral raise to 90 (shoulder height) if OH is not happening today. 

Tricep ext - From the top of the shoulder press, bend your elbow & lower hand back, while keeping your upper arm as vertical as possible. Sub tricep pull-downs with a band if accessible, or tricep dips from a chain / couch / etc if OH is difficult. 

As always, feel free to play with the rounds / time to make it appropriately challenging for you, remember to breathe through your movements, and let me know if you have questions!