Name: Playbook - Miranda Criner - Core & Legs Bodyweight EMOM
Uploaded: 2022-04-20T22:07:20.214Z
Duration: 45 min
Description: Core & Legs Bodyweight EMOM

Jera Donner

Time to see what you and your own bodyweight can do!

Get ready for a lower body and core burn in the style of an EMOM! 

Oh and we have an awesome core finisher!!

All you need is you and water!

Get that core ready for four rounds on core burn!

Working :40 seconds on and :20 seconds to rest between each exercise! The goal is to work through all four rounds with only the :20 of rest!

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank
- Take your right hand and tap your left shoulder and immediately repeat with the left hand to right shoulder
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Shoulder Tap

- Lying face up with legs straight out in front of you
- Curl head and shoulders off the floor engaging core until you are sitting straight up
- bend the right knee as you pull the right foot in toward the glute
- kick the leg back out nice and slow
- Return to starting position under control

Sit up to alternating Leg Pull In

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and step the right foot out to side and bring back and repeat with the left
- repeat for reps or time

Elbow plank rock (forward to back) to plank step out

The Core EMOM

All you need is you and water!

Get that lower body ready for four rounds on burrrrrnnnnn!

Working :40 seconds on and :20 seconds to rest between each exercise! The goal is to work through all four rounds with only the :20 of rest!

- Push your hips as you come down
- Reach parallel and explode up 
- land soft in the knees 
- squeeze core and step the right foot back behind you and bring back to center
- step back with the left foot and back to center
- repeat for reps or time

Jump squats to step back

- Sit the hips back and driving through the heels propel yourself forward and land softly in the knees into a squat 
- as you land squeeze the core and hop yourself back to your starting position 
- repeat for time or reps

Forward squat jump to backward hop

- Stand with your legs shoulder width apart
- sit the hips back and bring your self down until knees are 90 degree angles 
- drive through you heels back to standing position
- Flex your knee and kick your right heel up toward your left glute
- As the right leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- repeat for reps or time
- Increase speed as you feel comfortable

Squat to Cross Butt kicks

The Lower Body EMOM

Time to challenge that core one step further!

Round one hold for :45.
Round two hold for :60
Round three hold for :90 seconds

Rest for 30 seconds in between each round!

Core & Legs Bodyweight EMOM

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