Day 8: Minute by Minute

Day 8 is about accumulating quality reps over time. Stay focused, manage your effort, and let consistency carry you through all 15 minutes.

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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. Squat to Single-Arm Bicep Curl (both arms)
2. High Plank Tricep Pressback (both arms)
3. Cable Split Squat (both legs)
4. Two-Arm Upright Row

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: Squat to Single-Arm Bicep Curl - Right Arm (8-10 reps) → Rest remaining time
• Minute 2: Squat to Single-Arm Bicep Curl - Left Arm (8-10 reps) → Rest remaining time
• Minute 3: High Plank Tricep Pressback - Right Arm (8-10 reps) → Rest remaining time
• Minute 4: High Plank Tricep Pressback - Left Arm (8-10 reps) → Rest remaining time
• Minute 5: Cable Split Squat - Right Leg (8-10 reps) → Rest remaining time
• Minute 6: Cable Split Squat - Left Leg (8-10 reps) → Rest remaining time
• Minute 7: Two-Arm Upright Row (8-10 reps) → Rest remaining time
• Minutes 8-14: Repeat the cycle starting at Minute 1
• Minute 15: Squat to Single-Arm Bicep Curl - Right Arm (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. Squat to Single-Arm Bicep Curl (both arms)

2. High Plank Tricep Pressback (both arms)

3. Cable Split Squat (both legs)

4. Two-Arm Upright Row

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)
• Shoulder stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Pace yourself: Start with 8 reps if you need more recovery time between minutes
• Watch the clock: Use a timer or your phone to track each minute precisely
• Quality over quantity: Accumulating solid reps beats rushing through sloppy ones
• Stay present: Focus on the current minute, not the 10 minutes you have left.