Name: Playbook - Emily Breeze Ross Watson - Five Set Circuit and Cardio
Uploaded: 2023-07-01T01:21:35.819Z
Duration: 20 min
Description: Five Set Circuit and Cardio

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Jamie

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

Sarah

Not for time, goal is prefect technique
 
5 sets of 10 Thrusters
5 sets of 10 Push-ups

then 

1 Mile run, stop every minute and do 5 burpees

then

5 sets of 10 Bicep curls
5 sets of 10 Strict press in seated position

- Holding a DB in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the DB overhead
- Lower the DB back to your shoulders repeating the movement

DB Thruster

- Shoulder width stance 
- KB rest on shoulder
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing KB overhead
- Heels down until hips and legs extend

KB Thruster

- 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

- 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

- 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

- Begin with a DB in both hands
- Curl them towards your shoulders 
- Slowly lower down until arms are extended

DB Bicep Curls

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion
- Can be done standing or seated

Strict Press

Five Set Circuit and Cardio

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

Claire

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 and Cash out

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Five Set Circuit and Cardio

Community

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