Name: Playbook - Emily Breeze Ross Watson - 10 to 1 and 1 to 10 Reps
Uploaded: 2023-03-13T19:05:07.167Z
Duration: 25 min
Description: 10 to 1 and 1 to 10 Reps

10-9-8-7-6-5-4-3-2-1 Rep Scheme 

Deck squats
Straight leg sit-ups

Will be as follows: 10 deck squats, 10 sit-ups, 9 deck squats, 9 sit-ups, 8 deck squats, etc 

then 

Run with pyramid reps: 10-9-8-7-6-5-4-3-2-1

200m run and 10 push-ups
200m run and 9 push-ups
200m run and 8 push-ups
200m run and 7 push-ups
200m run and 6 push-ups
200m run and 5 push-ups
200m run and 4 push-ups
200m run and 3 push-ups 
200m run and 2 push-ups 
200m run and 1 push-up

- Also known as candle stick 
- Stand straight up
- Rock body all the way down and stand right back up
- Power of your legs and your core

Deck Squat

- Lie on back, placing hands behind your head 
- Bend your knees and plant your feet hip distance apart 
- Exhale and engage your core by pulling your belly button in toward your spine 
- Roll up as high as possible 
- Inhale as you roll back to start position

Sit-ups

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Sprinting is a more powerful, faster form of running that can only be performed in short spurts.

Running

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

10 to 1 and 1 to 10 Reps

Havilah

Hard but good! Haven’t been working for quit so time, but it was much needed! Thank you! ❤️

Ilinca

4 Rounds

I take much longer bc I’m pregnant and have to significantly slow things down but still got a good sweat

Megan

Great workout! Love that I can do it with my son too!

5 Rounds

AMRAP and EMOM

3 Rounds

6 Rounds

EMOM plus 3 Rounds

EMOM plus 4 Rounds

20 Min AMRAP

Don't let bodyweight exercises fool you....still a great challenge
.. especially those pushups.

Sukh

10 min EMOM plus 2 Rounds

3 Rounds and EMOM

Awesome workout, 

Being a mum of 5 children I love that your workouts are quick and effective.. 

Thankyou !!!

Sarah

3 Sets plus 3 Rounds

5 Rounds plus Cash Out

3 Sets and Building Reps

EMOM and AMRAP

Cardio, Planks and Lower Body

Chipper, Plank and Cash Out

10 Rounds

3 Rounds times 3

4 Rounds for Time

Rep Scheme and Cardio

Cardio and 5 Rounds

400m Circuit plus Cash Out

EMOM and Sprints

7 Rounds Plus

2 Min Exercises and 10 to 1

4-3-2 Rounds

Tabata, 3 Rounds and Run

EMOM, AMRAP and 4 Rounds

3 Sets of 3 Rounds plus Run

10 to 1 plus 5 Rounds

For Time plus 3 Rounds

5 and 7 Rounds

3 Sets of 2 Rounds Plus Run

AMRAP, 3 Rounds and Run

10 min EMOM Plus

4 Rounds Plus 4 Rounds

10 to 1 and 1 to 10 Reps

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