Name: Playbook - Miranda Criner - 6x4 EMOM
Uploaded: 2024-01-30T00:03:20.874Z
Duration: 30 min
Description: 6x4 EMOM

Want a good 25-30 minutes workout?! Here it is! Work all 6 moves for 4 total rounds!

- Begin with dumbbell in each hand, one overhead the other racked at should
- Lower down to your shoulder, elbows forward of your body
- Dip torso by bending your knees and press dumbbell back up overhead
- work for time and then work other side

Dumbbell single arm push press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, hold and pulse one time
- Stand up to full extension

6x4 EMOM

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