Name: Playbook - Heather Watkins - 32 Minute EMOM
Uploaded: 2024-04-23T23:11:47.450Z
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 Denton

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

Kaley

Audrey

Full Body EMOM (low impact)

Full Body EMOM (30 MIN)

Full Body Bodyweight HIIT (15 MIN)

Shaunti

Great workout! Sweating already 👍 Thanks!

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)

Cardio and Pilates/yoga done on Wednesday

Angela

Kandice

Feeling stronger and tired at the same time 🥵

Wednesday: Full Body/LISS

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

Thursday: Full Body CHALLENGE

Hilary

sara mcdowell

So thankful for the app and workouts like this one while I’m on vacation this week!! I loved this workout!

20 MINUTE Stairs HIIT

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

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

Killer Full Body EMOM (25 Minutes)

LOVED this workout. Definitely challenging but those endorphins are 🔥

This was one of my favorites so far!! So challenging but so fulfilling!

Killer Full Body Countdown Circuit

Made it through jump ropes on the 7th round 🙌 great, quick sweaty sesh 💪

Julie

Feeling stronger with these cardio burst and less tired 👏🏻👏🏻

Wednesday (Home/Gym): Cardio + Core

Quick and effective body weight workout! Perfect for when you are out of town!

20 minute Bodyweight Full Body HIIT

Olivia Lester

Kettlebell Full Body 30 minutes

Emma

Saturday Full Body HIIT (optional)

Perfect Saturday morning workout! Quick but effective! 🔥🔥

16 minute Full Body EMOM

Best part of that workout is when it ended 🤣🤝🏼

(Home/Gym) Full body Countdown

Glad it’s a cool morning, I’m still drenched! 💦

32 Minute EMOM

Community

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