Day 13: Find Your Groove

Day 13: Settle into a steady rhythm and let the structure guide you. Move well, stay relaxed, and enjoy stacking quality reps each minute.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles
• Single-leg balance holds (20 seconds each side)

Main Workout (15 minutes)

Movements

1. Single Leg Cable Deadlift (both legs)
2. Half Kneeling Chop (both sides)
3. High Plank Pull Through (both sides)
4. Two-Arm Tricep Overhead Extension

Workout Format

EMOM (Every Minute on the Minute) | 15 minutes

Perform 8-10 reps of each exercise at the start of every minute. Use the remaining time in that minute to recover before starting the next exercise.

Workout Breakdown:

• Minute 1: Single Leg Cable Deadlift - Right Leg (8-10 reps) → Rest remaining time
• Minute 2: Single Leg Cable Deadlift - Left Leg (8-10 reps) → Rest remaining time
• Minute 3: Half Kneeling Chop - Right Side (8-10 reps) → Rest remaining time
• Minute 4: Half Kneeling Chop - Left Side (8-10 reps) → Rest remaining time
• Minute 5: High Plank Pull Through - Right Side (8-10 reps) → Rest remaining time
• Minute 6: High Plank Pull Through - Left Side (8-10 reps) → Rest remaining time
• Minute 7: Two-Arm Tricep Overhead Extension (8-10 reps) → Rest remaining time
• Minutes 8-14: Repeat the cycle starting at Minute 1
• Minute 15: Single Leg Cable Deadlift - Right Leg (8-10 reps) to finish

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Single Leg Cable Deadlift (both legs)

2. Half Kneeling Chop (both sides)

3. High Plank Pull Through (both sides)

4. Two-Arm Tricep Overhead Extension

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Tricep stretch (30 seconds each arm)
• Spinal twist (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Find your rhythm: EMOM workouts reward consistency - settle into a sustainable pace early
• Balance is key: Single leg deadlift challenges stability - keep your core engaged and move deliberately
• Watch the clock: Use a timer or your phone to track each minute precisely
• Stay relaxed: Tension in your face and shoulders wastes energy - breathe and stay loose