Name: Playbook - Emily Breeze Ross Watson - Cardio and Rounds
Uploaded: 2023-03-13T19:05:06.734Z
Duration: 20 min
Description: Cardio and Rounds

1 min jog/walk
1 min squats
1 min jog/walk
1 min reverse lunges 
1 min jog/walk

Added challenge: hold baby during squats and lunges

then 

4 Rounds for Time

10 Oblique standing crunches, each side
10 Lateral lunges, each side
10 Burpees, chest to ground

Baby can be in stroller or on a mat beside you

then 

2 min jog/run. Immediately do a 90 sec wall sit

then 

2 min jog/run. Immediately do a 60 sec wall sit

then 

2 min jog/run. Immediately do a 30 sec wall sit

then 

3 Rounds- Place foot on either side of locked stroller wheel

20 Sit ups. Tickle babies toes every 5 sit ups
20 Toe touches with legs in air. Kiss babies feet after each set

- 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

- 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

- Keep your core tight 
- Keep one hand on outside of the ear
- Bring elbow to opposite knee
- Can be done with weight

Standing Oblique Crunches

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

Lunges

- 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

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

Wall Sit

- 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

- Reach towards your toes and keep your arm and leg extended 
- Engage your core as you go up

Cardio and Rounds

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