Name: Playbook - Emily Breeze Ross Watson - AMRAP and EMOM
Uploaded: 2023-03-13T19:05:06.708Z
Duration: 18 min
Description: AMRAP and EMOM

10 min AMRAP - As Many Reps as Possible 

20 Walking lunges
5 Push-ups
20 Plank jump-ins
5 Burpees + star jump

then 

8 min EMOM - Every Minute on the Minute

Odd Minute: 45 sec plank
Even Minute: 45 sec wall sit

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

- 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 high plank position with straight arms
- Keep your shoulders above your hands in a straight line
- Jump your feet up and bring your knees in underneath your chest
- Aim to land your feet underneath your hips
- Jump your feet up and straighten your legs out behind you to land in the starting, plank position

Plank Jump In

- 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 is quarter squat position with your back flat, feet together 
- Jump up, raising arms and legs to your side
- Form "X" in the air 
- Land softly with your feet together

Star Jumps

- Start in a plank position
- Keep your core engaged

Plank Hold

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

AMRAP and EMOM

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

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 !!!

AMRAP and EMOM

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