Name: Playbook - Emily Breeze Ross Watson - 3 Rounds plus HIIT
Uploaded: 2023-07-01T01:21:35.843Z
Duration: 38 min
Description: 3 Rounds plus HIIT

Maureen

3 Rounds for Time

400m run
10-15 Squats
10-15 Lunges (each leg)
10-15 Deadlifts
400m run

then 

3 Rounds - Perform each exercise for 45 sec and then recover with rest for 15 sec. Then, immediately move on to the next exercise and repeat.

Burpees
Flutter kicks
Sit-ups
Jumping jacks
V-ups
Air squats
Push ups
Lunges
Plank
Tuck jumps

- 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

- Keep the DB by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB Squats

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Can also be done in place, laterally and reverse

Lunges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

- 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

Jumping Jacks

- 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
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- 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

- Start in a plank position
- Keep your core engaged

Plank Hold

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

3 Rounds plus HIIT

10 Rounds

I left my dumbbells inside and put a weight vest on. Double unders in a 14 lb weight vest sucks. Love/hate 🤣 Happy New Year!

Meleni

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Subbed run for jumping jacks bc that’s where I’m at today 🤷🏻‍♀️ But, done!

Claire

5 Rounds

Tabata

Emily

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Cardio and 10 to 1

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3 Sets 4 Times

EMOM and Cardio

Great! Modifying the heck out of these but pushing myself to my own limit 🙌🏻

3 Rounds plus HIIT

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