Workout 1

Workout Wednesdays

ETL’s Workout of the Day:

Whether you’ve just started your fitness journey, or been an active member of our ETL community, we hope you’re ready to sweat with us! Below is a short but effective workout that’ll make you sweat. Are you ready? Let’s go.


First, set a timer for 2 minutes and start breathing at a tempo. Your stomach should be on the ground, put your hands below forehead, pressing belly into ground with each exhale: inhale for 4, hold for 5, exhale for 6. 

Then get on your mat for World’s Greatest Stretch/Spiderman. This move is great because it opens up both your hips and your back. Come into a plank, bring your hands underneath your shoulders, you’re going to bring your right foot up to meet your right hand and then you’re going to twist open. Make sure that your left leg stays straight by squeezing your butt, then switch sides. Do this 10 times for each side.

Then move to Glute Bridges. Make sure that your knees are above your ankles and your lower back is pressing the mat when you come down. As you lift up your body, keep your core engaged, and don’t over arch your back. Exhale at the top. As you come down make sure your lower back touches the ground before you come right back up. Do this 12 times for each leg.

Then for your last warm up move, get in the Cat Cow position. This will open up your spine. To start, come on to all fours, make sure that your shoulders are over your hands. First for the Cow position, your belly falls down, shoulders roll back and the gaze comes up towards the sky. As you exhale, reverse your position. Carve the belly in, pop the rib cage up and look in at your navel. Inhale and exhale and repeat for 10. 


Start with Bodyweight Air Squats. Make sure to keep your feet at shoulder width apart and pointed straight ahead. When squatting, your hips will move down and back. Try not to hunch over and keep looking up. As your weight shifts back into your heels, your chest should stay nice and tall. When you’re coming up, press through heels to rise. Repeat for 15. 

Then move on to Pushups. Get down on all fours, placing your hands just a bit wider than your shoulders. Don’t forget to keep a strong core. Squeeze your glutes and exhale as you push away from the ground. Repeat for 15.

It’s time for the Forearm Plank. Stay in the push-up position bending your arms at the elbow. Focus on creating tension in your abs and think about pulling your elbows towards your hips. Stay at this position for 30 seconds.

You should repeat this circuit 3 times with 30s – 1min rests between each round. 


Start this circuit with Glute Bridges. Start off by laying on your back with the soles of your feet flat on the ground. Lay your arms next to the side of your body and wherever your fingertips end you can line up your heels. Tuck your rib cage towards the mat and keep your core strong. Lift your hips towards the ceiling while you press your heels into the ground. Keeping your core strong will prevent your lower back from arching. As you come down make sure your lower back touches the ground before you come right back up. Do this 12 times for each leg.

Stand tall for Overhead Reaches. Place your feet hip width apart, and keep your shoulders pulled down away from your ears. Focus on tucking in your ribcage and having a strong core. Then squeeze your glutes and reach up towards the ceiling with control. Keep the control on way down, stop at chest level. Repeat for 15. 

Get down on all fours for Bird Dog exercise. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Keep the back of your neck long and don’t forget to tuck your chin into your chest. Hold this position for a few seconds, then lower back down to the starting position. Repeat for 12 each side. 

You should repeat this 3 times with 30s-1min rests between each round.


Finish up with a stretch! Begin in a comfortable position, start with your chin parallel to the floor. Stretch both sides of your neck, by gently pulling it to both sides. Gently pull right your shoulder across your body and stretch. Switch arms and stretch. Interlace your fingers behind the back of your head and pull your arms back stretching your chest. Breathe into the stretch. Stretch your glutes. Cross one leg over and just sit back, switch legs. Open up your hips, get a little deeper. 

Go nice and wide lean into one leg. Take it to the middle, hold that. Deep breaths. Then switch to the other leg. Take a deep breath, arms over the head and exhale. Do a couple of those and you made it!


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