Name: Playbook - Emily Breeze Ross Watson - 4 and 5 Rounds
Uploaded: 2023-07-01T01:21:36.164Z
Duration: 30 min
Description: 4 and 5 Rounds

4 Rounds

800m Run or 5 Min Bike
21 KB Swings
10 DB rows, per arm
10 Tuck Jumps

then

5 Rounds

15 DB curls
30 to 45 sec high plank hold
50 Superman push ups 
50 Glute bridges

- 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

- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling the KB forward and up
- Stopping just in front of the shoulders 
- Allow KB to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the DB up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Bent Over Row

- 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

- Begin with a DB in both hands
- Curl them towards your shoulders 
- Slowly lower down until arms are extended

DB Bicep Curls

- Start in a plank position
- Keep your core engaged

Plank Hold

- Lay down on your stomach with your arms above your head and legs straight
- Put hands close together on the floor and feet together
- Tighten your core and pushing up off the ground so that your body comes up off the ground
- Only your hands and feet should be touching the floor
- Lower back down to starting position

Superman Push Up

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

4 and 5 Rounds

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Jamie

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

Claire

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 and Cash out

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Candice

OH squats and 100 reps

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

4 and 5 Rounds

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