DAY 15
20-Minute Glutes + Core EMOM
Scale Bulgarian split squats to regular split squats or reduce range. Scale single-leg hip thrusts to two-leg hip thrusts or glute bridges. Use a lighter dumbbell and shorten the RDL range as needed. Halo lunges can be bodyweight lunges if the loaded halo becomes too demanding.
Each minute
- Min 1
Single-dumbbell Bulgarian split squats
30 sec right, 30 sec left.
- Min 2
Single-leg hip thrusts
30 sec right, 30 sec left.
- Min 3
Single-dumbbell RDLs
Work for 1 full minute, keeping the legs as straight as comfortably possible while maintaining a neutral spine to emphasize the hamstrings.
- Min 4
Single-dumbbell halo lunges
Work for 1 full minute.
What EMOM means
EMOM means Every Minute On the Minute. At the top of each minute you start that minute's movement. Where the minute names a rep count, get those reps in and rest whatever time is left; where it does not, the work fills the minute — as many quality reps as you can hold form for.
Scaling options
Keep a neutral spine throughout the RDL and stop the descent before the low back rounds. Keep the front foot planted during Bulgarian split squats. Keep hips level during single-leg hip thrusts. Stay braced and control the weight around the head during halo lunges.
The idea
Challenge Day 15 workout; four-minute lower-body/core sequence repeated five times.