Name: Playbook - Fit with Josephine Sander - EMOM Body burn
Uploaded: 2024-04-12T11:09:47.567Z
Duration: 35 min
Description: EMOM Body burn

EMOM 

5 minutes warmup
EMOM 3 rounds. 

-Push up to down dog toe touches
- lunges
-chicken wing to fly
-beast to knee drive
-kang squats
-alt. Row bear possition
-curtsy lunge
-jump squats
-shoulder taps bear possition
-jump lunges

Wrist warmup

Scapula PU to rotation

Goodmornings

Half kneeling tootside roll right leg

Half kneeling tootside toe left leg

Every minute on the minute you do an exercise as shown. 

Do as many reps as you can in one minute.

3 rounds

Push up toe touches

Body weight lunges

Chicken wing to fly

Beast knee drive

Kang squats

Alternating row bear possition

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Shoulder tap bear possition

Jump lunges

EMOM 1

EMOM Body burn

20-16-12-8-4-upper bodyweight

Upper bodyweight-Tabata

Full body 40-30-20-10

21-15-9 fullbody

13 min. Bodyweight AMRAP

Beginner friendly fullbody circuit

8 rounds for time: timecap 20

Glute & ab burner

3 rounds for time

Butt lift wod

1x for time sweaty HIIT: timecap 12

Booty & abs

The regressing number for each set was just the motivation I needed to keep going and finish strong! A great combo of exercises too.

Nicole

10-9-8-7-6-5-4-3-2-1 Fullbody countdown

5 rounds 20 reps:
Core & leg

Fullbody tabata fun

Beginner cardio hiit

EMOM Body burn

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