Name: Playbook - Aubrie Edgington - WEDNESDAY Full Body EMOM
Uploaded: 2024-04-22T11:55:57.363Z
Duration: 40 min
Description: WEDNESDAY Full Body EMOM

Monica 

Joanna

Tayler

Rheanna

Best workout to end the week and head into the weekend! 💪🏻🔥

Esther

Paige

Kate Dailey

Becky

Kristin

Sarah Patrick

Jayden

Robin

Laurel

This is a 40 minute EMOM workout!

EMOM -every minute on the minute

A form of interval training, the goal with this workout is to complete a certain number of reps of a particular exercise within 60 seconds, and to use whatever time is left in that minute to rest.

Get ready to sweat! 

Start with movement 1, do all the reps and try to finish before the minute is up. Rest for the remainder of the minute. If you don’t finish all the reps within the minute, move to the next movement. Repeat until the 8 minutes are up. Then move to the next circuit and reset your timer for 8 minutes.

👊🏼 LETS DO THIS!!!

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Step back at diagonal
Hips forward
Lunge
Come back together

Curtsy Lunge

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Circuit 1

DB Jump Over Burpee

Single Arm Weighted Overhead Sit-Ups

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

I am using 12lbs weights in this video.
Keep elbows out and up. Engage core.
Sit up tall.
You can kneel, bend knees or sit how demonstrated in video.

Z Bradford Press

Circuit 2

Sprawl

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Box Jump

DB Deadlift, Clean, Squat

Circuit 3

- Start with weight in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

8 on each side

MODIFICATION - plank with side toe taps or hip dips

Switch Kick Plank

- Lying on your back, holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

DB flutter kicks

-Get something that is elevated and alternate tapping your toe
-Weight should be in standing foot
-Keep core tight

Toe Taps

Circuit 4

Wide Mountain Climber

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl

6 on each side
Stay low in squat
Alt going down with right and left 
Keep DB close to chest

Alt Horn Goblet Knee to Standing

You can do this without a jump rope, just move your arms like you would if you had a jump rope so it works those shoulders!

Jump Rope

Circuit 5

WEDNESDAY Full Body EMOM

Bertha

Kandi

Linda

FRIDAY Shoulders & Triceps + HIIT (HOME) 😅

Elizabeth Burkham

Brigitte

Great workout today!  🏋️‍♀️💪

FRIDAY Shoulders & Triceps + HIIT (GYM) 😅

Another day stronger! This was a challenge for me. Took me longer than I would like but I finished ✔️

Karine

Lauren

Looked easy at first but I was quickly humbled 🤣

THURSDAY - Legssss for days 🔥 + stretching (HOME)

My wife and I do your workouts. Hardest workouts I’ve ever done and I’ve been exercising for over 30 years

Mercedez3!!?

Melissa

THURSDAY - Legssss for days 🔥 + stretching (GYM)

First workout in a really long time. I didn’t give up and I’m so dang proud. This was more of an emotional workout than anything. One day stronger

WEDNESDAY Full Body EMOM

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