Name: Playbook - Jeremy Scott - Day 20: Aerobic EMOM
Uploaded: 2024-04-30T15:53:35.710Z
Duration: 21 min
Description: Day 20: Aerobic EMOM

Maritere Sepulveda 

Shovelled some snow, then did this, I'm good🤪😊😊🔥🔥🔥🔥🔥🔥

TARA

Enjoyed this cardio session … it definitely keeps you on your toes. 💪 I did it as 30min EMOM to round up the sets to 10. OCD kicking in 🤣

Guillermo

I love this workout! The quick cardio really gets the heart pumping!

Faun

6 complete rounds plus the 7th JR in 21 min….how you like me now!!!

Chris

First time with EMOM workouts. Absolutely drenched and I love it. Modified to knee push-ups on the burpees last couple of rounds, otherwise made it through okay.

21 Minute Aerobic EMOM

3 movements in this EMOM (every minute on the minute) aerobic session

21 Minute Aerobic EMOM:

3 movements in this EMOM (every minute on the minute) aerobic session

Minute 1: 100 Jump Rope Swings
Minute 2: 6 DB Burpee Press
Minute 3: 10 DB Goblet Lateral Lunges (5 per leg)

That’s 1 cycle, complete 7 total cycles in 21 minutes EMOM style

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Start with dumbbells in each hand
- Lower the dumbbells to the ground
- Jump your feet back into push up position
- Lower your body to the ground
- Press yourself back up and jump your feet back to your hands 
- Stand up, curl the dumbbells and press them overhead 
- Lower the dumbbells down, moving directly into the next rep

DB Burpee Press

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

10 reps (5 per side)

DB Goblet Lateral Lunges

21 min EMOM

Day 20: Aerobic EMOM

3.75 rounds. Felt good but and intense 20 minutes.

Heidi

3 1/2 rounds. Tough strength and conditioning workout

Jeff Ryan

Repeating this!! Felt great to do a metcon. 4.5 rounds

Sarah Miron

Day 1: Metcon

It was great.  I wasn’t sure if I was suppose to do all four rounds of one exercise and then move on but that’s what I did.   

I feel like can hold heavier  weight but my grip starts to wear out on me.  

Do you take any pre workout?

Able to go up in weight after doing Cut and Jack Program

Day 2: Full Body Lift

Def hard for me. Not a good jump rope.  I did do 5 cycles then jumped on treadmill at 6 incline with my weighted backpack. Did .25 followed by another circuit to complete 5 additional.

Had to use styrofoam plates as my sliders but killer workout!

Courtney

Day 3: Metcon

How many total repetitions will it be in one exercise for example the first …40 ?

DIlraj

Day 4: Full Body Lift

Awesome. That’s a good go-to for a kick in the butt 💪🏼😅

That was a good workout.  Much harder than it looked

Such a fun workout. I like that I can swap out some moves that are hard for me to do.

Kimm

Day 5: Metcon

Matt

Day 6: Active Rest

Day 7: Active Rest

Holy moly.  Found my weak spot.  Couldn’t do most of these moves for 60 secs unbroken. Next time! 🔥

Darcy

Day 8: Metcon

Abdominal exercises have always been my weakness

Boris

Wow 🙌🏻 live this workout ⭐️⭐️⭐️⭐️⭐️

Thomas

Good way to start my Saturday ☺️🔥🔥

Day 9: Full Body Lift

Wow!!🥵 No room for errors in those jump ropes..barely a break for those 1st two exercises

Day 10: Aerobic EMOM

Good cardio and strength workout. Out of breath

Tough 20 minutes. Made it 5 full rounds and through pushups on the 6th

Second time doing it. Used 20kg and kicked my ass even more !

Robert Maurer

Day 11: Metcon

Roberta

Day 12: Full Body Lift

I couldn’t this work out last time but this time I did all the 10 reps . My body is getting stronger  each day with these  work outs . Iam looking at transforming my body in a year or even lesser time if I keep doing these . Love them …

Day 13: Metcon

Morning, getting better at the Mt Climber Push-ups I think, 10-10-5-pushed hard on last round 8. I have a bad wrist, but I'm doing Full Body Push-ups ☺️☺️☺️☺️☺️

Getting better ☺️ My Climber/ Push-ups (full body Push-ups NOT knees) 14-11-8-10 pushed hard on last round🤗🤗🤗🤗🤗

Adam

Day 14: Full Body Lift

Day 15: Metcon

Day 16: Active Rest

Day 17: Active Rest

Morning, sorry was supposed to be 5stars, Mickey played with my phone(he's a puppy)🤪 got 3 rounds done instead of 4, Isabella isn't feeling well, and tornado Mickey is in my room early🙃

Nice core + cardio session. Added 1 min row at the end of ea round. Feeling great 💪

Day 18: Metcon

Day 19: Full Body Lift

Good way to start the day ☺️🔥🔥🔥🔥🔥

Great sweat session. I extended the time to 30min AMRAP and added 20 KB Alt snatches at the end of ea round. I was able to unpack 5 rounds w/ a 40# KB 💪

This was a burner!!! Worked from home today and was able to complete this plus the ab workout “sweat & smile” on my lunch! I was challenged to smile after this one… Harder than it looks when you can’t catch your breath! #challengeaccepted 🥵🔥😂

Day 21: Metcon

Day 22: Full Body Lift

This work out was like Miami 🔥🔥🔥spyce!!!

Brent Johns

Day 23: Metcon

Day 24: Full Body Lift

Day 25: Metcon

Day 26: Active Rest

Day 27: Active Rest

After 2 days of Body rest, that was good🔥🔥🔥

José Santos

Day 28: Metcon

I've definitely come a long way☺️☺️🔥🔥🔥🔥🔥🔥

Day 29: Full Body Lift

And just like that I COMPLETED it🎉☺️🎉 took alittle longer, with a reset, but feel stronger☺️

Day 20: Aerobic EMOM

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