Day 3: Work the Minute Full-Body Workout

Day 3 is short, focused, and efficient. Set a steady pace, move with control, and use the remaining time each minute to recover.

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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. Cable Squat
2. Cable Deadlift
3. Two-Arm Lat Pulldown
4. Passover Press

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: Cable Squat (8-10 reps) → Rest remaining time
• Minute 2: Cable Deadlift (8-10 reps) → Rest remaining time
• Minute 3: Two-Arm Lat Pulldown (8-10 reps) → Rest remaining time
• Minute 4: Passover Press (8-10 reps) → Rest remaining time
• Repeat this 4-exercise cycle for 15 minutes total

Exercise Demos

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

1. Cable Squat

2. Cable Deadlift

3. Two-Arm Lat Pulldown

4. Passover Press

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)
• Child's pose (1 minute)
• Deep breathing (2 minutes)

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💪 Pro Tips

• Focus on control: Quality reps beat sloppy volume every time
• Pace yourself: Start with 8 reps if you need more recovery time. Build to 10 as you get stronger
• Stay hydrated: Keep water nearby and sip during your rest intervals
• Watch the clock: Use a timer or your phone to track each minute precisely