Body Force Fitness

For our workout of the week, we have a mobility circuit and a resistance band EMOM workout. This workout requires just one resistance band. The mobility circuit will really help get things moving, it is a great warm-up for the resistance band EMOM or it is great to do on its own first thing in the morning.

The Workout

Complete each circuit as described.



Side Plank with Reach Through

Spiderman with Hip Twist Sit and Pull Back

Resistance Band EMOM

21 Minute EMOM

Resistance Band Squats

Resistance Band Row

Resistance Band Chest Press


15 Beastie Burpees.

How to Perform the Mobility Circuit and Resistance Band EMOM


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

There is no time element for the mobility circuit. You will need a timer for the resistance band EMOM. Set your timer for 21 rounds of 1 minute. When you complete the resistance band EMOM, take a short break and complete the finisher, again there is not time element to the finisher.

For the Mobility Circuit the goal is slow controlled, fluid movement with a good stretch. Take your time with this circuit.

For the resistance band EMOM, concentrate on form. Good slow fluid motions. If you feel you need a little more challenge on this workout, you can increase the reps to 12 or 15 for all exercises.

Set your fitness timer for 21, 1-minute rounds. each minute you will perform one of the following exercises for 10 reps. The remainder of the minute is your rest. At the start of the next round move to the next exercise in order. But the time you complete the 21 minute workout, you will have done each exercise 7 times.

Make sure to challenge yourself!


The Exercises

Mobility Circuit

Side Plank with Reach Through: Assume the side plank position, elbow directly under the shoulder and body forming a straight line from shoulder to foot. With your free arm, reach under and behind your body, then pull back through and reach that arm up toward the ceiling getting a good stretch in both the lower and upper position. Repeat for 5 reps then switch and complete 5 reps on the other side. Remember good slow form with a good deep stretch is the goal.

Spiderman with Hip Twist Sit and Pull Back: This is a complex mobility drill. Start in a pushup position on your hands and toes. Bring one foot up and place it just outside of the hand on that side, getting a good hip stretch. Next rotate your hips away from the forward knees like you are attempting to side to the side, but do not let you butt rest on the floor. Rotate back up. From here, pull back straightening your forward leg to stretch your hamstring. Return to the Spiderman position, then return to the push-up position and repeat on the other side. Take this movement nice and slow, getting a good stretch in all positions. Complete 5 reps on each side.

Resistance Band EMOM

Resistance Band Squat: Starting in a standing position, feet about shoulder width apart, resistance band looped under both feet then up around your shoulders. From this starting position, lower yourself into a good deep squat position, keeping your chest proud. Pause momentarily, in the squat position then return to the standing position, driving through your heels. Complete 10 reps any time remain in the minute is your rest.

Resistance Band Row: Form a loop with the resistance band on the ground, place both feet across the middle of resistance band, you should have a smaller loop on the outside of both feet. Squat down and grab these small loops in each hand, straighten your legs while remaining hinged at the hips. Keeping your back flat pull your hands up toward your abdomen, elbows toward the sky, then return to arms extended position. Repeat for 10 reps then rest the remainder of the minute.

Resistance Band Chest Press: Holding the ends of the resistance band in each hand loop the band around your shoulders. Press your hands straight out from your chest and return to the start position. Complete 10 reps then rest. You will repeat these exercises 7 times in the 21 minutes.

Finisher – Beastie Burpees: From the standing position, squat down placing your hands on the floor, and jump your legs back forming a push-up position. Perform a push-up, then walk your hands back to your feet then walk back out to the push-up position. Next jump your feet back up toward your hands, then jump upward raising your hands to the sky. Land and repeat for 15 reps.

Watch the demonstration video below.

Demonstration Video

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