Trainer and fitness coach Nettey Cook shares an effective EMOM (every minute on the minute) circuit and focuses on both strength and stability. The first part of this workout engages full core stability from all sides (center, obliques, back, right & left). The second part of this workout engages primarily shoulder stability, chest strength and triceps strength while engaging a lot of core stability at the same time. These movements are fundamental strength exercises for lifting, running, climbing, yoga, etc.
30 minute workout:
5 Exercises x 3 Rounds x 15 reps of each (if switches sides then 15 reps each side)
Core Exercises:
- Bicycle (15 reps each side) - This is a core strength exercise that targets internal & external obliques and transverse abdominis. It is beneficial for developing core strength for any twisting movements which can be done in daily life, sports or other functional training.
- Side To Side Plank (15 reps each side) This is a core strength and stability exercise that targets your obliques, spinal flexors, rectus abdominis and hip flexors. It is beneficial for developing core versatility for being able to hold your body in a stable position while twisting.
- Two Leg Raise (15 reps) This is a core strength exercise that targets primarily the rectus abdominis and obliques. It forces these muscle groups to stabilize the weight of your own legs while raising and lowering them which is beneficial for balance, bodyweight movement, running, etc.
- Left Side Plank Hip Raise (15 reps) This is a core stability exercise that also integrates shoulder stability, back stability and wrist strength. It forces you to balance your bodyweight on one side and on one arm/leg while raising and lowering.
- Right Side Plank Hip Raise (15 reps) This is a core stability exercise that also integrates shoulder stability, back stability and wrist strength. It forces you to balance your bodyweight on one side and on one arm/leg while raising and lowering.
5 Exercises x 3 Rounds x 15 reps of each (if switches sides then 15 reps each side)
Upper Body Exercises:
- Triceps Dip (15 reps) This is an upper body exercise that engages the triceps, anterior deltoid, rhomboids and chest. It is a beneficial bodyweight exercise for building strength for more difficult movements like bench press.
- Pike Push Up (15 reps) This is an upper body exercise that engages the deltoids, chest and trapezius muscle groups. This is a fundamental exercise for overhead strength, handstand movements and posture.
- Shoulder Taps (15 reps each side) This is an upper body stability exercise that engages the triceps, shoulders, entire core, glutes and wrist strength. This is beneficial for improving single arm balance, posture and reducing lower back pain.
- Hands Elevated Push Up (15 reps) This is an upper body strength exercise that engages the triceps, chest, anterior deltoid, serratus anterior and isometric core stability. This is beneficial for building the strength to push your own bodyweight while holding a stable neutral position.
- Plank Roll Out (15 reps) This is an upper body stability exercise that engages the shoulders, triceps, core, quads and glutes. This is beneficial for pushing your shoulders and core beyond a neutral position which will further improve your ability to hold your bodyweight in more difficult positions.
Q&A With Nettey
Why do you use Biochem to fuel your workout?
- I use Biochem to fuel my workout because of the science backing the undeniable quality of the products. As both an athlete and a nutrition specialist I am very picky about the supplements I choose to use! I always advocate for products backed by testing and Biochem is known for testing the products as well as ensuring their products have the range of ingredients needed to fuel my workouts and help me recover efficiently.
What is your favorite Biochem product? Why?
- My favorite Biochem product, currently, is the Vegan Protein because I am lactose intolerant and I eat a primarily plant based diet. I am very conscientious of the amount/kind of sweeteners I consume and I love the cleanliness of the vegan protein. It is not overly sweet, contains the correct amount of protein per serving for a woman my size and is a complete protein! (which is difficult for plant based eaters to find!)
How do you incorporate Biochem into your routine (before or after workout, at the beginning of the day, etc.)?
- Prior to doing a strength workout, I add 1 tsp of Biochem Creatine to 4oz water + 2 oz pomegranate juice and drink it about 15 minutes before my workout to prep my muscles so I can work at maximum performance. This is something so simple that has added so many benefits to my training since I started implementing it. It’s all about “working smarter not harder”. Then immediately after my workout I mix 2 scoops Biochem Vegan Protein Powder with about 6-8 ounces of water, shake it up and drink it while my muscles are still warm.
▪ How do you serve it (shake, just add water, acai bowl, etc.)
- I either add the protein to a smoothie, a protein coffee smoothie or I just add water and shake it up! My protein iced coffee has been a morning favorite lately!
Here is my protein iced coffee secret recipe:
- 8 oz unsweetened soy milk
- 1 shot of espresso
- 1-2 scoops Chocolate Biochem Vegan Protein
- 1⁄2 frozen banana
- 1⁄2 tsp turmeric powder (or fresh turmeric)
- Dash of cinnamon
- Ice