Name: Playbook - Emily Breeze Ross Watson - EMOM, AMRAP and 4 Rounds
Uploaded: 2023-03-13T19:05:07.183Z
Duration: 25 min
Description: EMOM, AMRAP and 4 Rounds

8 min EMOM - Every Minute on the Minute

8 Burpees, 8 air squats, 8 hand release push-ups. Complete 8 reps of all 3 movements, each minute

then 

1 min rest

then 

8 min AMRAP- As Many Reps as Possible - Ladder of ascending reps. Do as many rounds as you during the 8 minute cap.

1 Squat, 1 push-up, 1 lunge (each leg), 1 burpee

2 Squats, 2 push-ups, 2 lunges (each leg), 2 burpees, etc 

then 

1 min rest

4 Rounds 

400m run
1 min plank
25 Jumping jacks or star jumps

- 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

- 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

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

- 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

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

Lunges

- 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

Jumping Jacks

- 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

EMOM, AMRAP and 4 Rounds

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 !!!

EMOM, AMRAP and 4 Rounds

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