Day 18: Beat the Minute

Day 18 is all about steady effort and smart pacing. Each minute gives you a clear goal — complete your reps, catch your breath, and get ready to go again.

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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

Main Workout (15 minutes)

Movements

1. Single-Arm Tricep Extension with Reverse Lunge (both sides)
2. Two-Arm Medium Extended Curl
3. Cable Squat
4. Single Leg Bicycle (both legs)

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-Arm Tricep Extension with Reverse Lunge - Right Side (8-10 reps) → Rest remaining time
• Minute 2: Single-Arm Tricep Extension with Reverse Lunge - Left Side (8-10 reps) → Rest remaining time
• Minute 3: Two-Arm Medium Extended Curl (8-10 reps) → Rest remaining time
• Minute 4: Cable Squat (8-10 reps) → Rest remaining time
• Minute 5: Single Leg Bicycle - Right Leg (8-10 reps) → Rest remaining time
• Minute 6: Single Leg Bicycle - Left Leg (8-10 reps) → Rest remaining time
• Minutes 7-12: Repeat the cycle starting at Minute 1
• Minutes 13-15: Begin third cycle (stopping after Minute 15)

Exercise Demos

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

1. Single-Arm Tricep Extension with Reverse Lunge (both sides)

2. Two-Arm Medium Extended Curl

3. Cable Squat

4. Single Leg Bicycle (both legs)

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)
• Bicep stretch (30 seconds each arm)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Beat the minute: Finish your reps quickly but with quality - more rest time is your reward
• Pace yourself strategically: Start with 8 reps if you need more recovery, build to 10 as you adapt
• Watch the clock: Use a timer or your phone to track each minute precisely
• Consistent effort wins: EMOM rewards steady pacing over heroic first rounds that fade