Name: Playbook - Mariah Henke - W1/D5 Full Body
Uploaded: 2023-01-04T20:38:55.278Z
Duration: 25 min
Description: W1/D5 Full Body

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for 5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

“EMOM” stands for “every minute on the minute” and it’s when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute.  Set a timer for 25 minutes and begin the following exercises.

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

EMOM

W1/D5 Full Body

I couldn’t do the hip dips and pull ups 😫I had to do alternatives I’m super weak

Paige

Dylan

W1/D1 Chest & Back

W1/D2 Legs & Core

W1/D3 Bis & Tris

Love the little bit of core and the conditioning even tho I was toast at the end of this one

W1/D4 Shoulders & Glutes

W2/D1 Chest & Back

W2/D2 Legs & Core

W2/D3 Bis & Tris

W2/D4 Shoulder & Glutes

W2/D5 Full Body

W3/D1 Chest & Back

W3/D2 Legs & Core

I wanted one other thing in the last circut

W1/D5 Full Body

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