Name: Playbook - Heather Watkins - W7/D6: Full Body EMOM
Uploaded: 2024-04-23T23:11:48.089Z
Duration: 25 min
Description: W7/D6: Full Body EMOM

Dripping 🥵 but another favorite! 💪🏻

LaGena

Did NOT want to do this today! My body has been so sore this week and energy has been lacking trying to get back into a routine again after traveling. But I feel SO much better🤩 So thankful for these challenges and the extra little push to keep me going!

Karly

Killer full body workout! Sweat is dripping!

Hailey

Hannah

This was deceiving, looked easy but of so tough ☠️

Katie Stagner

Lindsey

Pushed through 6 rounds, love a good Saturday sweat🥵🥵

Amber

Kali

Michelle Reynolds

Sara

Allison

EVERY MINUTE ON THE MINUTE.
FOR EACH MOVEMENT, START AT THE TOP OF THE
MINUTE AND YOU HAVE 0-60 SECONDS TO COMPLETE THE SET AMOUNT OF REPS. WHATEVER TIME IS LEFT IN THE MINUTE IS YOUR REST! AT THE TOP OF THE NEXT MINUTE, COMPLETE THE NEXT MOVE. IF TIME RUNS OUT BEFORE YOU COMPLETE THE AMOUNT OF REPS, THATS OKAY - stop and begin the next move.

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

- Perform a RDL with dumbbells
- At the top of the hinge perform an upright row
- Repeat for desired reps

RDL to upright row

Start with your feet together on on side of the bench.

Jump up with one foot on top of the bench and onto the other side.

Jump back to the strating position and repeat action.

Bench Lateral Jumps

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in and back up to your core

Plank jack jump-ins

Circuit: 5 Round EMOM

W7/D6: Full Body EMOM

Michele

Jerica

It was so good! I am so excited I found your app. I did have a question about the workout. I’m not sure if I’m doing it right!

Madison

W1/D1 Shoulders, Triceps, Chest & AMRAP

Katelyn Thiele

Did it outside in TX humidity. I’m sweating!!

W1/D2 Lower Body - Quads & Glutes

Christine Jones

Allison Rhymer

Does working 11 hours in Urgent Care count?

Riley

W1/D3 LISS

I think this might be one of my favorite ab/arm workouts so far!!

Melissa Watson

W1/D4 Back, Biceps & Core

Legs are on fire from quads/glutes day still! This was a challenge.

Ashley

Upped the weights. Forgot how much I loved this one! 🔥🥵

Mallory

A day late thanks to the flu BUT Got her done!

Lynsey

W1/D5 Lower Body - Hamstrings & Glutes

"That sucked"-my 10 year old😆 we are sweaaaaatyyyyyy!!!

Mandy

Kasi

W1/D6 Full Body EMOM

Feeling all shoulder/tricep pump 💪🏼

Amelia Pyles

Loving the AMRAP at the end of these arm days

Lacie Fallin

Bridget

W2/D1 Shoulders, Triceps, Chest & AMRAP

Had to use a baby as weight, but felt good! 🤣

Sarah

Erin

Rhonda

W2/D2 Lower Body - Quads & Glutes

Kandice

W2/D3 LISS

I was having a problem with counting during the plank to sit back so I changed it to my knees.

Angela

W2/D4 Back, Biceps + Core

Feeling better and back at it! 💪🏼🙌🏼
Another favorite added to the list! Hello glutes/quads! 😍😳

Great workout! I really enjoyed this one ;-)

Ashley Drury

W2/D5 Lower Body - Hamstrings & Glutes

Phew! 🥵 Loved the exercise progressions on this one!

I love these quick workouts when need some extra sleep. The sweat is drippin' 😲

W2/D6 Full Body TABATA

Stepped out of my comfort zone and actually used the hotel gym to workout since we will be here all week! Feeling confident 💪🏻

Dominated skullcrushers 
4 rounds of AMRAP 
🥵🥵🥵🥵🥵

Chelsea

W3/D1 Shoulders, Triceps, Chest & AMRAP

Keeping up with these guys in this gym definitely had me sweating bullets this morning! 🥵

Lana Scherer

W3/D2 Quads & Glutes

Did an in person dance2fit class with my girls 💃

W3/D3 LISS

Danielle Hankins

W3/D4 Back, Biceps & Core

Had to up my reps for flute bridges because I need heavier weights and a heavier band but I guess that’s a win 🏆 💪🏼

Kayler

Added to the favorite list! 🤪💪🏼♥️

W3/D5 Hamstrings & Glutes

Becca

Wow 🥵 but I will be adding to my favorites!

Mandi

W3/D6 Full Body Conditioning

W4/D1 Shoulders, Triceps, Chest & AMRAP

those frog squats were so deceiving! 🔥 🥵

Audrey

W4/D2 Lower Body - Quads & Glutes

This treadmill has really come in handy! 👌🏻🙌🏼

W4/D3 (Home) LISS

Jessica

W4/D4 Back, Biceps + Core

Feeling strong! Upped all weights for everything! 👌🏻💪🏼🙌🏼

W4/D5 Lower Body - Hamstrings & Glutes

Wow! Came into it thinking I’d need to probably stop midway after a long weekend of hosting some out of town friends, but I got it done! 💪🏻

W4/D6 Full Body Circuit Pyramid Style

Carissa

W5/D1: Arms, Chest + Core

I struggle staying on the ball. Uuugh otherwise my calves are burning.

W5/D2: Lower Body

Got it in a work tonight walking the hospital! 🤪

Lachelle

W5/D3: LISS

Loved the change up on exercises! 💪🏻

W5/D4: Shoulders, Back & conditioning

This one was a complete butt kicker. Definitely took 40 minutes to finish. 🥵

Michaela

This workout challenged me SO much! I don’t know if it’s bc I took the weekend off, or if it’s bc I upped my weights. I’m gonna go with both! 🤦🏼‍♀️🤷🏼‍♀️🤪💪🏼

W5/D5: Lower Body

I shaved off almost 3 minutes since last time!! Feels amazing!!

W5/D6: Full Body Conditioning

Loved this core! Also, we no longer do “girl push ups” in this house! 💪🏼👌🏻😂

W6/D1: Arms, Chest + Core

I love this set up! It’s the first time I’ve picked up my heavier weights in a long time but I also just ordered a big fan for my garage off Amazon because I’m soaked in sweat 🥵

Megan Stevens

W6/D2: Lower Body

Claire

W6/D3: LISS

Shoulders are on fire, loved this workout! 👌🏻💪🏼

Finishers - death to arms - 60 on burnout

W6/D4: Shoulders + Back

W6/D5: Lower Body

Tabata got me like 🥵 love the quick and effective workouts!

W6/D6: Full Body Tabata Style

I love a good arm burn to start the week!

W7/D1: Arms, Chest + Core

So sweaty and the booty is burning!! 🔥🍑

W7/D2: Lower Body

Always thankful for LISS after a tough lower body!!

W7/D3: LISS

W7/D4: Shoulders, Back & conditioning

I almost fell during that last set of jump squats... but I didn’t! 🤪😱💪🏼

W7/D5: Lower Body

W8/D1: Arms, Chest + Core

W8/D2: Lower Body

Dancing, 5 minute walk abs air squats x100.

W8/D3: LISS

Took a day off yesterday, catching right back up! Will do lower body after dinner!👌🏻

W7/D6: Full Body EMOM

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