This workout serves as Day 1 of our Expand with Tasha 10-Day Challenge but can be used as a standalone workout anytime!
Focus & Benefits: The typical EMOM (every minute on the minute) format gets a little revamping in this heavy lifting lower body strength routine! You’ll complete six EMOM circuits, four of which include longer duration work intervals than the standard 60 seconds that usually comprise an EMOM. Although you’re aiming to complete more than one exercise during these four circuits, the goal rep counts are low and you’ll have either two or three minutes to finish your reps before the next round begins. The low rep counts coupled with the increased work intervals translate to longer transitions between rounds/sets and an opportunity for you to experience increased muscle recovery than formatted into most standard circuit training strength routines. For strength routines with a focus on heavy, sub-maximal efforts, approximately 1.5 to 3 minutes of recovery time is needed between sets to allow your muscles sufficient downtime for maximization of efforts during each subsequent set/round. Thus, this routine is great practice for acclimating to training circuits/workouts with longer recovery intervals between sets so that we can keep improving our muscle strength (force production, the ability to move mass).
This routine has a blended focus on hypertrophy (increasing muscle size/definition) and strength (maximal force production) – the rep ranges are still high enough that you won’t be using your heaviest possible weights for each exercise and you’re focusing on a moderately high volume of work during each set (hypertrophy); however, your recovery between rounds gives you the opportunity to increase your weight loads or stay consistently “heavy” from one round to the next (strength). Bottom line: Strategically and incrementally tweaking various training variables can encourage heavier lifting!
Equipment: You’ll need a range of “moderately heavy” to “heavy” weights for this routine, noting that these distinctions are relative to this workout format and your personal perceived efforts of the day. Opt for challenging weight selections that make the last 2 to 3 reps of each exercise set feel questionably hard but always prioritize safe and proper form over choosing heavier weights. You’ll also need a “medium” set of weights for the primer circuit.
Tips & Helpful Information: You’re completing three rounds of each EMOM circuit so you don’t have to begin with your heaviest weights from the start. You can give yourself room to grow with each subsequent round. Additionally, because many of the EMOMs contain more than one exercise, peek at the write-up below to consider your weight choices for each move before you press “play.” You’ll have plenty of time to switch out your weights for each exercise as needed, but familiarity and mental preparation pre-train the brain to select challenging versus comfortable weight loads (as opposed to determining your weight selections in real time/as you’re completing the workout).
Difficulty & Modifications Explained: This routine is rated as a level 4 because of the advanced nature of the EMOM formatting but could feel more like a 3 if you opt for your lighter weight selections. Alternatively, selecting your heavier/challenging weight loads throughout could make this routine feel like a level 5. In addition to using lighter weight loads, you can decrease workout difficulty by decreasing your goal reps, decreasing exercise range of motion, and/or omitting at least one exercise during the multi-exercise EMOM circuits.
Closing Notes: Whichever way you choose to approach this workout, be mindful that it is a long one. We’re together for a little over an hour! Hopefully, the time will fly by and we’ll still be digital besties at the end. If you decide we’re enemies and you’re following the Expand with Tasha 10-Day Challenge, I’m sorry to tell you that you’ll be seeing me again tomorrow (but I’m also not sorry).
Enjoy!
Workout
My Weights – Moderately Heavy/Heavy (not a recommendation, just a reference):
-Primer: 20 lbs. (9.1 kg) (“Medium” Weights)
-EMOM #1: 25 lbs. (11.3 kg) to 35 lbs. (~16 kg)
-EMOM #2: 30 lbs. (~14 kg) to 40 lbs. (~18 kg)
-EMOM #3: 20 lbs. (9.1 kg) to 35 lbs. (~16 kg)
-EMOM #4: 20 lbs. (9.1 kg) to 35 lbs. (~16 kg)
-EMOM #5: 25 lbs. (11.3 kg) to 30 lbs. (~14 kg)
-EMOM #6: 25 lbs. (11.3 kg) to 30 lbs. (~14 kg)
WARM-UP SEGMENT: Mobility + Primer Circuit
Mobility/Activation: 45 sec per exercise, no rest between exercises (4:30)
-90/90 Hip Opener + Forward Fold & Rotation – R
-Half Kneeling: Good Morning + Hamstrings Hinge – R
-3-Way Half Kneeling Pulsing Lunges (forward + diagonally + laterally) – R
-90/90 Hip Opener + Forward Fold & Rotation – L
-Half Kneeling: Good Morning + Hamstrings Hinge – L
-3-Way Half Kneeling Pulsing Lunges (forward + diagonally + laterally) – L
***20 sec off/transition***
Warm-Up/Primer Circuit: 30 sec per exercise, no rest between exercises (5:30)
Bodyweight
-Chest Opener Squats
-Inchworm
-Alt. Runner’s Lunge + Torso Rotation (World’s Greatest Stretch)
-Deep Squat + Forward Fold Hamstrings Stretch
-Alt. Cossack Squats
**15 sec off/grab light weights***
-Narrow Squat
-Deadlift (RDL)
-Alt. Reverse Lunges
-Front Squat
-Alt. Lateral Lunges
***30 sec off***
WORKOUT SEGMENT
EMOM #1 - 3:00 x 3: Complete 8-10 reps of each exercise within the 3-minute work interval, resting whatever time is left within the interval until the next 3-minute interval begins. Complete a total of 3, 3-minute rounds. (9:00)
-Exercise #1: Front Squat
-Exercise #2: Deadlift (RDL)
-Exercise #3: Alt. Reverse Lunges (reps total)
***45 sec off***
EMOM #2 - 3:00 x 3: same directions as EMOM #1 (9:00)
-Exercise #1: Goblet Squat (1 weight)
-Exercise #2: Sumo Deadlift
-Exercise #3: Alt. Curtsy Lunges (reps total)
***Water Break #1***
EMOM #3 - 2:00 x 3: Complete 8-10 reps of each exercise within the 2-minute work interval, resting whatever time is left within the interval until the next 2-minute interval begins. Complete a total of 3, 2-minute rounds. (6:00)
-Exercise #1: Narrow Squat
-Exercise #2: Alt. Lateral Lunges (reps total)
***45 sec off***
EMOM #4 - 2:00 x 3: same directions as EMOM #3 (6:00)
-Exercise #1: Sumo Squat
-Exercise #2: Alt. Forward Lunges (option: racked hold)
***Water Break #2***
EMOM #5 - 1:00 x 3: Complete 6-8 reps of the exercise within the 1-minute work interval, resting whatever time is left within the interval until the next 1-minute interval begins. Complete a total of 3, 1-minute rounds. (3:00)
-SL Kickstand Deadlift - R/L (reps per leg)
***30 sec off***
EMOM #6 - 1:00 x 3: same directions as EMOM #5 (3:00)
-Offset SL Kickstand Front Squat - R/L (reps per leg)
***30 sec off***
Bodyweight Finisher: 30 sec on / 10 sec off / 2 rounds (~5:00)
-Eccentric Squat
-3-Sec Iso Split Squat (from floor) + Heel-to-Glute Kicks - R
-3-Sec Iso Split Squat (from floor) + Heel-to-Glute Kicks - L
-Triple Pulse Calf Raises
Cool-Down: approx. 30 sec per stretch (approx. 6:00)
-Quads/Hip Flexors Stretch – R
-Hamstrings/Hip Hinge Stretch – R
-Figure 4 Stretch – R
-Lateral Lunge Hold Stretch - R
-Quads/ Hip Flexors Stretch – L
-Hamstrings/Hip Hinge Stretch – L
-Figure 4 Stretch – L
-Lateral Lunge Hold Stretch – L
-Hip Opener + Knee Hug - R
-Hip Opener + Knee Hug – L
-Hip Circles
-Chest Opener w/ Wrist Rotations + Tree Hug