Name: Playbook - Christine Bryan - EMOM Cardio (Gym)
Uploaded: 2023-08-13T13:13:34.301Z
Duration: 32 min
Description: EMOM Cardio (Gym)

Always so so good…. Mid week HIIT has become a favorite this summer 🔥🧡❤️

Susan

Set your timer for 1 minute. Every minute you’ll complete the circuit. Whatever time you have remaining is your recovery. You’ll start the same circuit again each time the new minute begins. You’ll repeat this for 8 minutes (8 rounds)

Deadlift Clean & Squat

Alternating overhead dumbbell press

Suicide Squat Jumps

EMOM 1

Switch arms each snatch. 10 snatches per arm

Alternating Dumbbell Snatch

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

25 reps per round per side 

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

EMOM 2

Burpees

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Each exercise is performed for 20 seconds, followed by 10 seconds of rest. This interval is completed 8 times for a total of 4 minutes we exercise. Complete the full 4 minutes of each exercise before moving on to the next.

Flutter Kicks

EMOM 3

Weighted Shoot Outs

Skaters

Ab Halos

EMOM 4

EMOM Cardio (Gym)

Upper Body & Cardio 2 (Home)

Upper Body & HIIT Cardio 2 (Gym)

Lower Body & Abs 2 (Home)

Lower Body 2 (gym)

AMRAP Full Body Cardio (Gym)

AMRAP Full Body Cardio (Home)

Upper Body & Cardio 1 (Home)

Upper Body & Cardio (HIIT) 1 (Gym)

Lower Body & Abs 1 (Gym)

Ab Blast 1

Lower Body (home)

HIIT Cardio (Home)

HIIT Cardio (Gym)

Upper Body & Cardio 1 (Gym)

Lower Body & Abs 1 (Home)

Happy Monday WOD and back to school 🙏🏼😍

Upper Body & Cardio 1 (gym)

Upper Body & Cardio 1 (home)

Denise Aguiar

Lower Body & Abs 2 (gym)

Lower Body & Abs (2) (home)

HIIT Cardio - AMRAP (home & gym)

Upper Body & Cardio 2 (gym)

Upper Body & Cardio 2 (home)

Lower Body & Abs 1 (gym)

Lower Body & Abs 1 (home)

Upper Body 1 & HIIT Cardio (home)

Happy Monday and way to begin the week 💪🏽❤️🔥

Upper Body 1 & HIIT Cardio (gym)

Absolutely one thought but really good WOD and challenging routine 🧡🔥💪🏽

After a weekend of indulging I needed this 🤌🏼

Tati

Upper Body 2 & HIIT Cardio (Gym)

Perfect …. I love a good WOD when away from home … thank you from 🇨🇷

Upper Body 2 & HIIT Cardio (Home)

Back at it after 1 week away and feels good 🔥🍑❤️

Lower Body & Abs 2 (Gym)

Our Costarican expression “Pura Vida” when greeting people means “Pure Life” as ma meaning that everything is cool.   That’s what this WOD meant to me Pure Life … so Pura  Vida  from Costa Rica 🇨🇷

Happy Saturday and leg day 🔥🧡 even when doing 6 extra reps with the 1st circuit I don’t regret the extra work 💪🏽

Love the upper body routine 🧡🔥💪🏽

Perfection even on vacation … no equipment needed and it was amazing burn 🔥

EMOM Cardio (Gym)

Community

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