Name: Playbook - Heather Watkins - Saturday: Full Body Conditioning
Uploaded: 2024-05-19T04:15:40.895Z
Duration: 30 min
Description: Saturday: Full Body Conditioning

2 EMOM CIRCUITs (15 minutes each) 

EMOM: Every minute on the minute 

This is a type of interval training with the goal to complete a certain amount of reps within 60 seconds. The amount of time remaining is your rest time before the next minute rolls around. 

Example: Start the time and begin movement one for the desired reps. Rest with the remaining time in the 60 seconds and start movement 2 at the next minute. If you don’t finish the reps by the next minute, just begin the next movement!

- 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

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Manmakers

Start standing with your feet together.
Forward fold with straight legs, and place your hands on the floor.

Walk your hands out until you are in a plank position with shoulders over your wrists.

Bend your elbows and bring your chin and chest to the floor. Your elbows should form a 45-degree angle with your shoulder joints.

Press back up to your plank.

Walk your hands back in toward your feet, keeping your legs as straight as possible.

Roll back up to a standing position, with control.

Inchworm to push up

EMOM 1:

Double squat to double press

Alternating Jump Taps

- 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
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

EMOM 2:

Saturday: Full Body Conditioning

Weekly Workout Details

Olivia Lester

Erin Boyer

Katelyn Thiele

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

Had a short time frame to get this in & I don’t regret making it work! Still feeling the burn 🔥🔥

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

You totally kicked my butt today on his workout! 🥵🥵

Robyn

Now time to wash the car!! Happy Saturday crew 💕 Day 3/4 ✅

That wall sit finisher…. x3 🫣 Day 4/4 ✅

MELISSA HARRIS

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Happy Monday!! LOVED the new variation for lateral raise 🥵

I up’d my weights! Definitely felt the burn!

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Saturday: Full Body Conditioning

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