Name: Playbook - Emily Breeze Ross Watson - Cardio, Planks and Lower Body
Uploaded: 2023-03-13T19:05:06.977Z
Duration: 20 min
Description: Cardio, Planks and Lower Body

5 Rounds

Run: As Far as Possible in 90 sec

rest/walk for 60 sec

then 

3 Rounds

High Plank for 30-45 sec
Rest for 60 sec 
Low Plank (on forearms) for 30-45 sec

then

5 sets of 20 glute bridges
5 sets of 20 step ups

- 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

- Start in a plank position
- Keep your core engaged

Plank Hold

- 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

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box Step Up

Cardio, Planks and Lower Body

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 !!!

Sarah

3 Sets plus 3 Rounds

5 Rounds plus Cash Out

3 Sets and Building Reps

EMOM and AMRAP

Chipper, Plank and Cash Out

10 Rounds

3 Rounds times 3

4 Rounds for Time

Rep Scheme and Cardio

Cardio and 5 Rounds

400m Circuit plus Cash Out

EMOM and Sprints

7 Rounds Plus

2 Min Exercises and 10 to 1

4-3-2 Rounds

Tabata, 3 Rounds and Run

10 to 1 and 1 to 10 Reps

EMOM, AMRAP and 4 Rounds

3 Sets of 3 Rounds plus Run

10 to 1 plus 5 Rounds

For Time plus 3 Rounds

5 and 7 Rounds

3 Sets of 2 Rounds Plus Run

AMRAP, 3 Rounds and Run

10 min EMOM Plus

4 Rounds Plus 4 Rounds

Cardio, Planks and Lower Body

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