Name: Playbook - Emily Breeze Ross Watson - EMOM and AMRAP
Uploaded: 2023-03-13T19:05:06.948Z
Duration: 25 min
Description: EMOM and AMRAP

10 min EMOM- Every Minute on the Minute

Odd Minute: 45 sec plank hold
Even Minute: 45 sec hollow hold

then 

15 min AMRAP - As Many Reps as Possible

30 Jumping squats
12 Burpees
30 V-ups
12 Burpees

- Start in a plank position
- Keep your core engaged

Plank Hold

- Lay on back 
- Lift your arms, legs, and head up off the ground

Hollow Hold

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat through full hip extension keeping your chest up
- Your knees should be inline with your toes

Jumping Air Squats

- 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

- Lie on your back and extend your arms behind your head. 
- Keep your feet together and toes pointed.
- Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. 
- Keep your core tight as you reach for your toes with your hands. 
- Slowly lower yourself back down to the starting position.

V-ups

EMOM and AMRAP

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 and AMRAP

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