Name: Playbook - Emily Breeze Ross Watson - 2 Min Exercises and 10 to 1
Uploaded: 2023-03-13T19:05:07.130Z
Duration: 20 min
Description: 2 Min Exercises and 10 to 1

2 mins per exercise 

5 Squat jumps then 5 v-ups
1 min rest
5 Burpees then 10 hand release push-ups
1 min rest
8 Jumping lunges then 5 deck squats
1 min rest then repeat all stations

You will have 2 full minutes at each station and then rest 1 minute before you start the next group. Station 1 will have 5 squat jumps then 5 v-ups and you will continue to do these two movements for 2 minutes.

then 

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

Burpee broad jumps
Air squats
Back pedal to start position

Will be as follows: 10 burpee broad jumps, 10 air squats, then back pedal. 9 burpee broad jumps, 9 air squats, back pedal. 8 burpee broad jumps, etc

- Hinge at the hip as you come down 
- Jump and explode forward to gain distance 
- Land softly

Squat Jump

- 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

- Bending at your hips and knees, reach down to put your hands on the ground
- Extend your legs out behind you and quickly hop into a push up position 
- Keeping hands on the ground, reverse the leg drive motion to bring your feet back under you
- Stand back to your feet 
- Increase speed as you feel comfortable

Burpees

- 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

- 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

- Start with burpee 
- Broad jump after burpee
- Start on two feet and land on two feet with jump

Burpee Broad Jumps

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

Air Squats

2 Min Exercises and 10 to 1

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 !!!

2 Min Exercises and 10 to 1

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