Name: Playbook - Emily Breeze Ross Watson - 5 Rounds Plus Run
Uploaded: 2023-03-13T19:05:06.681Z
Duration: 20 min
Description: 5 Rounds Plus Run

Warm up for 5 min

Walk, power walk, or jog. Keep shoulders back - we all have a tendency to hunch forward with the stroller, so work on pulling the shoulder blades back together 

then 

5 Rounds - 60 sec of work & 30 sec of rest

1 min of alternating lunges. Options: push stroller back and forth in front of you as you lunge, lunge beside stroller, or lunge with baby in your arms as an added weight

30 sec rest

I min of squats. Options: push stroller back and forth in front of you as you lunge, lunge beside stroller, or squat while you hold baby in arms
 
30 sec rest

then

5 min interval runs 

30 sec run/jog/power walk, 15 sec walk 

The goal here is to get your heart rate to rise during the run/jog and then actively recover during 15 sec of power walk. This is a 5 minute cardio session

- 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

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

Lunges

- 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

5 Rounds Plus Run

2, 2 and 4 Rounds

3, 3 and 3

Cardio and Rounds

Warm Up, 5 Rounds and Rep Scheme

3, 3 and Core

Holds, Cardio and Core

3, Rep Scheme and 3

Walking and Rounds

2, 5, 2 Rounds

Cardio, Rounds, plus 10s

15 Min Plus

4 Plus 3 Rounds

Warm Up and Core

Running Circuit Plus 3 Rounds

3 Rounds and Running

Cardio plus 4 and 3 Rounds

3 and 4 Rounds

3 Rounds, AMRAP and Run

3, 5, 4 Rounds plus Sit-ups

5 Rounds Plus Run

More workouts from Emily Breeze Ross Watson