Name: Playbook - Kaytlin Neil - EMOM Cardio Challenge 👊🏻💦
Uploaded: 2024-01-16T01:10:45.719Z
Duration: 45 min
Description: EMOM Cardio Challenge 👊🏻💦

Melanie

EMOM = Every Minute On the Minute

You’ll set a timer and do the set amount of reps for the exercises when the minute starts. The remaining time you have for the minute is your rest time. 

Example: Let’s say you have 10 burpees, for minute 1, it takes you 25 seconds to complete the burpees. You’ll rest the remaining 35 seconds, then do another set of 10 burpees when 2nd minute starts.

YOU GOT THIS! 👏🏻🔥

-Circle your arms forward for 10 then backward for 10

Arm Circles Forward & Backward

-Swing your arms front to back to warm up your upper body

Arm Swings

-Lay face down
-Drive one leg up then across your body
-Tap your foot on the floor then return it back down
-Keep your shoulders as close to the floor as you can

Scorpion

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

-Pop each knee up to hip level or higher
-Hold your hands out in front of your hips to ensure you’re raising them high enough each rep

High Knees

Warm Up

EMOM = Every Minute On the Minute

Set a timer for 6 minutes. 

Every other minute alternate between Touchdown Squats and Wide Mountain Climbers.

Minute 1: 16 Touchdown Squats
Minute 2: 20 Wide Mountain Climbers
Minute 3: 16 Touchdown Squats
Minute 4: 20 Wide Mountain Climbers
Minute 5: 16 Touchdown Squats
Minute 6: 20 Wide Mountain Climbers

Take a 2 minute rest, then move onto EMOM 2.

-Drop down into a squat, touching the ground at the bottom of the squat
-Drop your hips down to touch the floor instead of bending over at the hips, keep your chest upright. 
-Hop your feet together then drop back down into the squat

Touchdown Squat Hop

-Start in a hand-plank position
-Hop one foot up to the outside of your hand
-Bring your foot back as you hop the opposite foot up
-20 reps each leg

Wide Mountain Climber

EMOM 1

EMOM = Every Minute On the Minute

Set a timer for 6 minutes. 

Every other minute alternate between Single Leg Burpees and In-And-Out Abs.

Minute 1: 10 Single Leg Burpees
Minute 2: 20 In-And-Out Abs
Minute 3: 10 Single Leg Burpees
Minute 4: 20 In-And-Out Abs
Minute 5: 10 Single Leg Burpees
Minute 6: 20 In-And-Out Abs

Take a 2 minute rest, then move onto EMOM 3.

-Do a regular burpee but keep one leg lifted in the bottom plank
-Alternate legs each burpee
-1 burpee is 1 rep, 10 reps total

Single Leg Burpee

-Put your hands behind you for support, lift up your legs 
-Pull your feet in then extend back out
-The lower to the floor, the harder

In-And-Out Abs

EMOM 2

EMOM = Every Minute On the Minute

Set a timer for 6 minutes. 

Every other minute alternate between Explosive Push Ups and Power Skips.

Minute 1: 5 Explosive Push Ups
Minute 2: 10 Power Skips
Minute 3: 5 Explosive Push Ups
Minute 4: 10 Power Skips
Minute 5: 5 Explosive Push Ups
Minute 6: 10 Power Skips

Take a 2 minute rest, then move onto EMOM 4.

-Do a push up, but on the way up explode off of the ground, getting your hands as high off the ground as possible
-Do as many as you can on your toes, then drop to your knees if needed

Explosive Push Up

-Start in a runners lunge 
-Being your knee up and jump as high as you can
-Pause between reps so you can focus on exploding up, this set is not for speed
-5 reps each leg

Power Skip

EMOM 3

EMOM = Every Minute On the Minute

Set a timer for 6 minutes. 

Every other minute alternate between Jump Lunges and Crunch & Punch.

Minute 1: 12 Jump Lunges
Minute 2: 15 Crunch & Punch
Minute 3: 12 Jump Lunges
Minute 4: 15 Crunch & Punch
Minute 5: 12 Jump Lunges
Minute 6: 15 Crunch & Punch

-Start in a lunge position with your hands down
-Jump up and switch legs
-8 reps each leg

Jump Lunge

-Do a sit up and throw two punches at the top to both sides

Crunch & Punch

EMOM 4

-Bend over and the hips with your arms overhead
-Swing side to side
-10 each way

Hanging Swings

-Drop into a runners lunge 
-Put your elbows on the floor 
-Hold the stretch
-30 sec each side

Elbow Runners Lunge

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

Stretch

EMOM Cardio Challenge 👊🏻💦

Ashley

Jessica

Just when I thought I knew all of your push up variations...arm circle push ups... that was a new one!

Andrea

SWEAT IT OUT 💦 (cardio conditioning)

Loved this one. High calorie burn according to my HR strap

Catalina Steele

Kaitlin

Cardio Conditioning 💦

Bailey Buzick

Great cardio for 20 mins! Had to modify but got thru it!!

Never would've guessed that the plank jack/tuck jump round would be so killer! 🔥🥵💪💜

EMOM Cardio Challenge 👊🏻💦

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