Name: Playbook - Emily Breeze Ross Watson - 16 Min EMOM and Sprints
Uploaded: 2023-07-01T01:21:35.703Z
Duration: 25 min
Description: 16 Min EMOM and Sprints

16 min EMOM - Will be 4 Rounds

Complete one exercise and rep within one minute. First minute will be 12 V-Ups. Second minute will be 12 Jumping squats. Third minute will be 12 Jumping lunges, etc…

1: 12 V-ups
2: 12 Jumping squats
3: 12 Jumping lunges
4: 12 Weighted sit-ups

then

10 sets - 100m sprints. Rest 30 seconds in between

- Lie on your back and extend your arms behind your head. 
- Keep your feet together and toes pointed.
- Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. 
- Keep your core tight as you reach for your toes with your hands. 
- Slowly lower yourself back down to the starting position.

V-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat through full hip extension keeping your chest up
- Your knees should be inline with your toes

Jumping Air Squats

- 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

Jumping Lunges

- 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

16 Min EMOM and Sprints

Love the variety in the workouts. Amazing!!!

Sukh

Always been afraid to go up on my hands but I did it today. Not bad at all. Even pulled away from the wall and balance some 🏆

Kaitlyn

Great. Just some feedback the timer could be used where it allows a work time and rest time so that the sets can be continuous instead of always trying to hit the time button. The videos are great maybe more insight on how exactly the workout should be followed. These are amazing workouts and really challenges my abilities. Thank you.

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Callia

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I did it at 8 am this morning and I am sore already 😍 Xo

Meleni

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Tough work! 7 months post partum and that kicked my butt🧡

Sheila

Loved it! Kicked my butt in all the right ways! 💪🏾

16 Min EMOM and Sprints

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