Name: Playbook - Emily Breeze Ross Watson - EMOM and Sprints
Uploaded: 2023-03-13T19:05:07.107Z
Duration: 25 min
Description: EMOM and Sprints

10 min EMOM - Every Minute on the Minute 

Odd Minute: 20 jumping jacks or 15 star jumps + 10 box dips
Even Minute: 10 superman push-ups + 7 burpees 

then 

10 sets of 100 yard sprints. After each sprint do a 20 sec squat hold (bottom of squat). 30 sec rest in between each set

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

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- Lay down on your stomach with your arms above your head and legs straight
- Put hands close together on the floor and feet together
- Tighten your core and pushing up off the ground so that your body comes up off the ground
- Only your hands and feet should be touching the floor
- Lower back down to starting position

Superman Push Up

- 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

- 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

EMOM and Sprints

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

Cardio, Planks and Lower Body

Chipper, Plank and Cash Out

10 Rounds

3 Rounds times 3

4 Rounds for Time

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Cardio and 5 Rounds

400m Circuit plus Cash Out

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2 Min Exercises and 10 to 1

4-3-2 Rounds

Tabata, 3 Rounds and Run

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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

EMOM and Sprints

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