Name: Playbook - Chelsea Heiser - Full Body EMOM (Home/Gym)
Uploaded: 2022-10-16T22:26:40.853Z
Duration: 45 min
Description: Full Body EMOM (Home/Gym)

EMOM : every minute on the minute

**REPS TO BE COMPLETED WILL BE DISPLAYED IN THE EXERCISE DESCRIPTION

Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 2 full minutes. Repeat 2 more times for a total of 3 rounds.

If you want a challenge you can complete 4 total rounds for a 40 minute workout

**10 REPS

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

**20 REPS

- Start in a high plank position
- Keeping your legs straight reach opposite hand to opposite foot while engaging core
- Move back into high plank position and repeat with opposite hand to opposite foot

High Plank Alternating Touch Back

**16 REPS

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your body up to standing position
- Upon standing, perform lateral raise 
- Slowly lower arms and repeat curtsy lunge on other leg

Curtsy Lunge + DB Lateral Raise

**16 REPS

- Starting in a high plank position, activate your core
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm by pushing up onto your hand, then the other

Commandos

**20 REPS

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jump Lunges

**30 REPS

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee while extending the other leg
- Repeat on the opposite side
- Focus on engaging your core and lifting the shoulder blades slightly off the ground

Bicycle Crunches

**20 REPS (10 in and 10 out)

- Start with loop band placed around the thighs, above the knees
-Perform jumping squats switching between narrow and wide stance each jump
-squat by lowering glutes back and down as if sitting back in a chair (both in the narrow and wide stance position)

Banded In and Out Jump Squats

**20 REPS

- Start in a high plank position
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

30 min. FULL BODY EMOM

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Full Upper Body (Home)

Upper Body: Back + Delts (Home)

New Year Full Body

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Lower Body + Booty Burnout (Home)

Lower Body + Cardio (Home)

Full Body AMRAP (Home/Gym)

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Full Body EMOM (Home/Gym)

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