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Workout: The “S” Factor!

woman doing a side plan as part of the "s" factor workout

Time: 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Everything is about using a “S” for the number of exercises, rep counts, and the exercise names! Have fun with it and rest as needed.


Perform the following seven exercises for 17 reps of EACH exercise, then 16 of EACH exercise, then 7 of EACH exercise, and then 6 of EACH exercise.

Set #1:

  • 17 Sumo Squats

  • 17 Spiderman Planks (EACH leg)

  • 17 Suicide Push-Ups

  • 17 Side Plank with Tap Down (EACH side)

  • 17 Sea Turtles 

  • 17 Skull Crushers

  • 17 Sit-Ups (full)

Then repeat 16 reps of each, 7 reps of each, then 6 reps of each.

Set #2:

Perform 60 seconds of each exercise below with 16 seconds rest between exercises. Complete 2 total sets.

  • 60 seconds Snow Angel

  • 16 seconds Rest

  • 60 seconds Step-Ups with Knee Raise and Overhead Press - left leg

  • 16 seconds Rest

  • 60 seconds Step-Ups with Knee Raise and Overhead Press - right leg

  • 16 seconds Rest

  • 60 seconds Ski Jumps

  • 16 seconds Rest

  • 60 seconds Step-Ups Lateral Raises EACH leg

  • 16 seconds Rest

  • 60 seconds Squat Pulses / Quick Squats

  • 16 seconds Rest

  • 60 seconds Step-Ups EACH leg

  • 16 seconds Rest

  • Repeat

Cool Down and Stretch:  5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva from tonefotografia from Getty Images

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