24min Femme EmPack Workout

we’ve got a full body burner for you today, lioness! grab your Femme Adventure Sea EmPack and get to it!

*all movements are explained at the bottom of the page

the warm-up ::

2 rounds :: 30 seconds each

• jumping jacks

• high knees

• butt kickers

• alternating backwards lunges

the workout ::

4 rounds :: 45 seconds on, 15 seconds of rest

• back-squats :: put the EmPack on your back (like the photo above)

• bent over rows ::

• standing push press

• walking lunges

• kettlebell swings

the finisher ::

• 30 squat jumps :: weighted EmPack optional

• 30 split squat jumps :: weighted EmPack optional

the cool down ::

• lean over and reach for your toes —hold it + stretch

• legs in a V, lean to the left — hold it + stretch

• legs in a V, lean to the right — hold it + stretch

• pigeon stretch

• figure four stretch

• deep belly breathing :: 1 minute

the form ::

back squats ::

• load the EmPack with your desired weight (water or sand).

• place the EmPack on your back, just below your neck, over your shoulder blades

• perform back squats, ensuring proper form with your back straight and knees tracking over your toes.

bent over rows ::

• hold the EmPack in front of you with both hands, keeping your back straight.

• hinge at the hips and bend your knees slightly.

• pull the EmPack towards your torso, squeezing your shoulder blades together.

standing push press ::

• hold the EmPack in front of your chest or on your shoulders.

• perform a slight dip with your knees, then explosively press the EmPack overhead.

• lower the EmPack back down to the starting position.

walking lunges ::

• wear the EmPack as a backpack.

• take a step forward with one leg, lowering your body until both knees are bent at 90-degree angles.

• push off the front foot to return to the starting position and repeat with the other leg.

• alternate legs each round.

kettlebell swings ::

• hold the EmPack with both hands in front of you.

• hinge at the hips, keeping your back flat, and swing the EmPack between your legs.

• explosively drive your hips forward to swing the EmPack to chest level.

• control the descent and repeat.