Name: Playbook - Emily Breeze Ross Watson - 5 Rounds, Jumps and Superset
Uploaded: 2023-07-01T01:21:36.155Z
Duration: 20 min
Description: 5 Rounds, Jumps and Superset

Michelle

5 Rounds 

10 Push-Ups
15 KB Swings
20 Mountain climbers
20 Backwards lunges w/ KB in Goblet position (10 each leg)
30 sec plank hold

then

3 sets 1 min of max squat jumps

then

Superset DB bicep curls and tricep kickbacks. 5 sets of 15 reps of each exercise

- 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

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Holding DBs on your shoulders 
- Step backwards keeping your chest up
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Backward Lunge

- Start in a plank position
- Keep your core engaged

Plank Hold

- 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 Squats

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

DB Bicep Curls

- Hinge forward keeping a bend at your knee
- Holding DB and bend to 90 degrees at your side
- Extend your arm engaging your triceps
- Lower back to starting position
- Can be done with one or two DBs

Tricep Kickbacks

5 Rounds, Jumps and Superset

💪💪💪 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.

5 Rounds, Jumps and Superset

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