Name: Playbook - Emma Tall - For time
Uploaded: 2021-01-18T11:46:02.328Z
Duration: 30 min
Description: For time

Beth

8 minute time cap on each piece

A. For time:
50 Air Squats Wide
50 Air Squats Narrow
50 Air Squats Normal
To start and every minute on the minute: 5 Burpees
3 minute rest
B. For time:
40 Sit-ups Legs Wide (straddle)
40 Sit-ups Legs Straight and feet together (pike)
40 Sit-ups Feet normal (soles of feet together)
To start and every minute on the minute: 5 Tuck jumps
3 minute rest
C. For time:
30 Hand Release Push Up Wide
30 Hand Release Push Up Narrow
30 Hand Release Push Up Normal
To start and every minute on the minute: 10 Mountain Climbers

A. For time:
50 Air Squats Wide
50 Air Squats Narrow
50 Air Squats Normal
To start and every minute on the minute: 5 Burpees

- Stand with your feet shoulder-width apart
- Bend at your hips and knees to lower yourself 
- Place your hands on the floor in front of you
- Kick your feet back so that you are in the plank position
- Drop all the way down to the floor
- Press up with your arms and jump your feet forward
- Jump and bring your hands together behind your head

Burpee

- Place your feet in a wide stance with your toes pointing out slightly 
- Push your glutes back bending at the knees to come down
- Come down until your break parallel 
- Push through your heels to come up

Air squats wide

- Place your feet together
- Come down by pushing your glutes back and bending at the knee
- Come down until your break parallel
- Push through your heels to come up

Air squats narrow

- Stand with your feet slightly wider than your hips
- Your toes should be pointed slightly outward
- Keep your chest up and proud, and your spine in a neutral position
- Push your hips back and squat down until you hip joint is lower than your knees
- Come up pushing through your heels

Air squat

Emom

B. For time:
40 Sit-ups Legs Wide (straddle)
40 Sit-ups Legs Straight and feet together (pike)
40 Sit-ups Feet normal (soles of feet together)
To start and every minute on the minute: 5 Tuck jumps

- Jump up 
- Bring your knees to your chest
- Land softly

Tuck jumps

- Lay on the floor
- Bring your torso up
- Reach and touch your feet
- Come back engaging your core

Sit ups legs wide

Sit ups legs together

- Lay on the ground, placing your feet together
- Bring your torso up engaging your core
- Touch the floor in front of your feet and return to the initial position

Sit-ups

C. For time:
30 Hand Release Push Up Wide
30 Hand Release Push Up Narrow
30 Hand Release Push Up Normal
To start and every minute on the minute: 10 Mountain Climbers

- Get into plank position
- Pull one knee up and in toward your midsection
- Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor
- Repeat the action with your other knee
- Continue alternating the movement with both knees

Mountain climbers

- Place your hands outside shoulder width
- Keeping you elbows close to your body push through your hands
- Push until your arms reach full extension

Hand release pushups wide

- Place your hands inside shoulder width
- Keeping you elbows close to your body push through your hands
- Push until your arms reach full extension

Hand release push up narrow

- Place your hands at shoulder width
- Keeping you elbows close to your body push through your hands
- Push until your arms reach full extension

Hand release pushups

For time

Mayra

Tyler

Cakhuette

Tabata

Sontay

Mariam

Samir

That was badass!!! I love your workouts and you look amazing!!

Morgan

I would prefer a whole video of you doing the workout! That would keep me motivated and less likely to stop between sets

For time

Community

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