Tuesday 18 April 2023

Workout Plan: SE2 Burn

Purpose: To improve lower body strength and endurance, increase core stability, and incorporate functional movements for overall fitness.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine
  • 3/3 hip openers
  • 2 walkouts
  • 10 seated side-to-sides
  • 5 slow squats
  • 10 plate front raises

Part A: Two E2MOM x 5

Measure: Weight


  • 8 zombie squats
  • 12 alternating curtsy lunges
  • 10/10 standing oblique crunches


  • 10 alternating dumbbell step-ups
  • 5 double squat box jumps
  • 20 flutter kicks

Part B: Jaywalker

Measure: Rounds


You go, I go (in teams of 2)

  • 5 deadlifts
  • 5 pull-ups
  • 5/5 dumbbell push presses
  • 5 toes to bar/knee raises

Muscle Groups:

  • Legs: Zombie squats, alternating curtsy lunges, alternating dumbbell step-ups, and double squat box jumps target the major muscle groups in the legs, including the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Standing oblique crunches, flutter kicks, and toes to bar/knee raises engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Functional movements: Deadlifts, pull-ups, and dumbbell push presses are functional movements that target multiple muscle groups and improve overall fitness.

This workout plan targets lower body strength and endurance, increases core stability, and incorporates functional movements for overall fitness. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the lower body and core. It is an ideal workout plan for individuals who are looking to build strength and endurance in their lower body and improve their overall fitness.

Additional information:

E2MOM stands for every 2 minutes on the minute
Measure: Weight

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