Name: Playbook - Lauren Scott - EMOM 6X4
Uploaded: 2023-02-22T22:41:15.157Z
Duration: 30 min
Description: EMOM 6X4

“EMOM” stands for Every Minute On the Minute, which is when you begin a specified number of repetitions of some movements or exercises at the start of one minute and then rest for whatever time you have left until the top of the next minute.

IMPORTANT: SET YOUR TIMER FOR 6 MINUTES WHEN BEGINNING CIRCUIT
 
Beginning at exercise 1, work your way through the specified number of reps, resting for whatever time you have left within that minute before you start at the top of the next minute and perform the next exercise. 
You will be completing 4 x 6 minute rounds. Ensure you give yourself a good 2 minute break between rounds.

- Place your feet hip-width apart, and dumbbells at your sides
- 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

Lateral lunge (dumbbells)

- lift your feet off the ground as the skipping rope comes forward to meet the ground
- continue in this motion for the specific time

Skipping

- holding dumbbells by your side, stand shoulder width apart
- Place your dumbbells on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Stand up and bring your dumbbells over your head

Weighted Burpee

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Perform a squat pushing your hips back as you come down 
- jump upwards using your arms to push you high 
- Land softly

EMOM 6X4

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