Name: Playbook - Emily Breeze Ross Watson - EMOM plus 3 Rounds
Uploaded: 2023-03-13T19:05:06.866Z
Duration: 20 min
Description: EMOM plus 3 Rounds

8 min EMOM- Every Minute on the Minute 

Odd Minute: 10 Curtsy lunges + side kick (each side)
Even Minute: 45 sec wall sit hold

then

3 Rounds

25 Frogger jumps
1:00 min high knees
25 Plank jacks
20 Lateral side lunges (10 each leg)
1:00 min butt kickers

- Cursty at a play or show 
- Side step over, knee touches the ground, hips square
- Chest is always up

Curtsy Lunge

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

Wall Sit

- Sit back with your feet in a wide stance and with the toes turned out at an angle
- Jump up, land on your toes, and squat down, touching the ground
- Explode up when you jump

Frogger Jumps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Get in plank position 
- Hands should be directly under the shoulders, feet hip width apart 
- Like the motion of a jumping jack, jump your legs wide and then back together

Plank Jack

- Place your feet hip-width apart, can be done with DBs at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral Lunge

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

EMOM plus 3 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 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 plus 3 Rounds

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