Name: Playbook - Heather Watkins - 32 Minute EMOM
Uploaded: 2026-05-31T04:12:17.027Z
Duration: 32 min
Description: 32 Minute EMOM

Abbie

Sweat is pouring! This one was both physically & mentally tough but now I have allllll the endorphins! 🥵😅💦

Allison

Sara

Mandi

Good sweat shesh for a Saturday morning 😅

Kali

Michelle Reynolds

Mandy

Lindsey

MELISSA HARRIS

Hailey

Holy 🐮!   I’m literally dying.  😓

Mindy

Wow this was hard but so so good! 🔥🔥

Katie Stagner

Sarah

Hannah

Amber

Do this one at the gym or home. Strength & Cardio combined! Should take you a total of 32 minutes. Do the first 4 movements repeated for 4 rounds and then move on to the second circuit and repeat those 4 movements, 4 times! 💥

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over dumbbell or bar
- Repeat movement

Hop Over Burpees

One arm weighted sit up

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

DB Thruster

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

Circuit 1: 16 Min EMOM

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
-6 per leg

Single leg deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

Jumping jacks with shoulder press
incorporated in

Shoulder Press Jacks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
* 30 total reps

Russian twists

Circuit 2: 16 Min EMOM

32 Minute EMOM

Hyrox Inspired Conditioning

Hyrox Inspired Conditioning #2

Spicy 20 min AMRAP (Gym)

20 minute METCON 🔥

I feel so strong! For sure thought I was going to die (which I pretty much did😅) but I finished!!

Karly

That was BRUTAL. Had to take a few breaks in the last few rounds. Feeling rejuvenated and on fire! 
🥵🔥💪🏼

Hayley

Amanda

Full Body CHALLENGE

15 minute HIIT (bodyweight)

Great burn keeping the band on for entire circuit!🦵🏼🔥

Terri

Shaunti

Full Body AMRAP

Great full body workout…enjoyed this one! 🔥💪💦🤩

Holy moly 🔥 great 4 rounds. Love the full body!

Did some modifications since I’m using a hotel gym.
Loving the app & the ability to take it with me everywhere I go!

Cindy

Full Body EMOM (25 MIN)

Whew! Shoulders, abs, all the things on fire!

Audrey

Full body or shoulder + HIIT workout because I really couldn’t tell 😅🔥💦🥵

32 Minute EMOM

Community

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