Name: Playbook - Crystal Renee - 28 min EMOM
Uploaded: 2023-01-02T04:58:44.034Z
Duration: 30 min
Description: 28 min EMOM

My lack for detail bit me today. I thought I was supposed to do 40 reps of each exercise 5x. On the third exercise I thought, there is nooooo way!!! To my joy, I was only supposed to do it 40 seconds.😂It pays to follow directions. That won’t be happening again!

Jenise

Jera Donner

This workout is an EMOM. (Every minute on the minute) 
Complete each exercise for 40 seconds and then rest for 20 seconds.
You will do 5 rounds of the following exercises! Have fun!

Make sure to leave a comment below :)

- Begin in a lunge position
- Bring the back leg up
- Bring the other leg up and bend to 90 degrees
- Switch legs and repeat

-Exercise for 40 seconds, rest for 20 seconds

Lunge + left knee drive

Lunge + right knee drive

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Complete for 40 seconds, rest for 20 seconds 

✨Modification- Modified push-ups

Push-ups

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Bring knee to elbow alternating knees 

Complete for 40 seconds, rest for 20 seconds

Plank spider crunches

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
-12 total

Complete for 40 seconds, rest for 20 seconds

Commandos

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Complete for 40 seconds, rest for 20 seconds

Low plank hip dips

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Complete for 40 seconds, rest for 20 seconds

Jumping jacks

28 min EMOM

You know it’s a good day when you’re 20 year old daughter says, “ your legs are so toned… I wish I had legs like you!” Thanks Coach Crystal for helping me make my dreams come true.🙌🏼

Bodyweight HIIT

I’m not gonna lie…I’ve never been able to do a pull up. Your  cousin Karaline was able to do 12 at one point. But me….I missed the gene. #goals

5 Round Killer!

Worked out  with my 24-year-old daughter and she felt inspired by me. That made my day. These workouts are so great for cardio and strength.

Was that 3:59 record for one round? Smoked me! Took me 30 min

1000 rep HIIT👊🏼

Full body burn! 🔥

Great workout! That last round took some serious will power!

Meghan

Great Work out! I had a little bit of coordination muscle memory to do with the one arm squat lift move.😂 modified with a little bit of a shorter run. Thanks for the challenge.

AMRAP

Crystal, Jenise had me work out with her today. What a great work out we had together. Thanks for putting this together!

Crazy 8’s

Thanks Crystal for giving my family and I workouts that we can do from anywhere in the country while RVing as a family!

Thank you for making my life so much easier! It’s nice to be able to get up I know that all I have to do is follow (try😂) you for 30 minutes and I’m good.

28 min EMOM

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