Name: Playbook - Heather Watkins - Full Body EMOM (low impact)
Uploaded: 2024-03-31T22:12:24.672Z
Duration: 30 min
Description: Full Body EMOM (low impact)

Kaley

Audrey

FULL BODY WORKOUT EMOM Style 
“Every minute on the minute” — This means you have 60 seconds per movement to complete the specified number of reps! Within the minute, whatever time you have left…. is your rest period. If it takes you 40 seconds to complete the first movement for example, youll rest the remaining 20 seconds and then with the start of the next minute, you will begin the following movement. Start with the first movement and work your way to the end. After the last movement, start back at the top!

This is LOW IMPACT - make sure you are using challenging weights for the best results!! If you are flying through reps - its a good indicator you need to bump up that weight! 😘💪🔥

Complete 4-5 total rounds which will be 24-30 minutes total. (6 minutes per round)



1. Dumbbell Hip Thrust w/ slight pause at top X 15 reps 
2. Pushups x 15 reps
3.  Up with knee drive X 20 reps 
4. L raises x 12 reps 
5. Standing Good Mornings to Squat x 10 reps (1 squat + 1 standing good morning = 1 rep)
6. Zottman Curl x 12 reps

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

DB hip thrusts

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Step up and knee drive

- Raise the dumbbells until you reach shoulder height, one arm in a front raise and the other arm in a lateral raise at the same time 
- Lower with a slow and controlled movement

L Raise

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
- Then push your hips down to a squat
- Then push back up to the standing position

DB good morning to squat

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

EMOM CIRCUIT:

Full Body EMOM (low impact)

Sara

Abbie

Allison

Full Body EMOM (30 MIN)

Katie Stagner

Mandi

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 🥵

Hannah

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

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

32 Minute EMOM

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

Hailey

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

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

Full Body EMOM (low impact)

Community

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