Name: Playbook - Emily Breeze Ross Watson - 5 Rounds plus Cash Out
Uploaded: 2023-03-13T19:05:06.914Z
Duration: 20 min
Description: 5 Rounds plus Cash Out

5 Rounds

10 Calf raises
10 Squat punch
10 Turkish Get-ups
10 Plank jacks 
10 Straight leg sit-ups

then 

Cash Out

50 Burpees. Every 10 burpees do 1 minute plank hold.

- Stand up straight, then push through the balls of your feet
- Raise your heel until you are standing on your toes
- Lower slowly back to the start
- Can also be done with a weight

Calf Raises

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- In the squat position, throw two punches  
- Stand up out of squat to full hip extension keeping your chest up

Squat Punch

- Can be down with a kettlebell or dumbbell, start light 
- Lying on your back, grab the weight with your left hand and lift and lock your arm
- Bend your left knee and keep your right leg straight out on the ground 
- Pushing off your left foot, roll onto your right hip and come up onto your right elbow 
- Push up onto your right hand and bring your back off the ground 
- Thread your right leg back into kneeling position 
- From the kneeling position, lunge forward to a standing position 
- Reverse the process to lower to the starting position

Turkish Getup

- Get in plank position 
- Hands should be directly under the shoulders, feet hip width apart 
- Like the motion of a jumping jack, jump your legs wide and then back together

Plank Jack

- 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

- 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 in a plank position
- Keep your core engaged

Plank Hold

5 Rounds plus Cash Out

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 !!!

5 Rounds plus Cash Out

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