Name: Playbook - Emily Breeze Ross Watson - Tabata, 3 Rounds and Run
Uploaded: 2023-03-13T19:05:07.154Z
Duration: 30 min
Description: Tabata, 3 Rounds and Run

Tabata- 20 sec of work, 10 sec of rest for 8 Rounds or 4 mins of each exercise 

Butterfly sit-ups
Tuck jumps
Push-ups
Curtsy lunges
Mountain climbers

then

3 Rounds 

30 High knees in place
30 Jumping squats- hands reach for ceiling 
30 Lateral lunges

then 

1/2 mile run

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly Sit Up

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

- 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

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

Curtsy Lunge

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

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

High Knees

- 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 Squats

- 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

- 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

Tabata, 3 Rounds and Run

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 !!!

Tabata, 3 Rounds and Run

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