Name: Playbook - Crystal Renee - EMOM 40/20
Uploaded: 2023-01-02T04:58:44.074Z
Duration: 28 min
Description: EMOM 40/20

Wow… I made it through five sets in 45 minutes. I don’t know who’s doing this 20 times!! I’m hoping it was a typo.🙃

Jenise

Here’s another awesome EMOM! (Every minute on the minute) Perform the exercise for 40 seconds and then rest for 20 seconds. Complete 4 rounds of the following 7 exercises for a total of 28 min!

Comment after you get through this one!

- 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

Jumping jacks

- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips on ground

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

* Complete the following exercise for 40 seconds and then rest for 20 seconds

Diagonal mountain climbers

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

✨Modification- modified burpee

Burpee

EMOM 40/20

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

Jera Donner

1000 rep HIIT👊🏼

Full body burn! 🔥

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

Meghan Long

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

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!

28 min EMOM

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.

TABATA 20 min

It took me 50 minutes to do five circuits. Had to modify but I’m still glad I did it!

Great quick workout! With two littles, getting in my exercise in 30 mins is a lifesaver 💪🏼🙏🏻

EMOM 40/20

Community

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