Name: Playbook - Nikki McGrath - W5/D1 Full Body Sculpt
Uploaded: 2023-03-23T17:42:41.261Z
Duration: 40 min
Description: W5/D1 Full Body Sculpt

Today’s workout is 2 EMOMs & a 16 minute circuit. 

Start off with my Full Body Warm Up- you can find this in my WARM UP Collections.

You got this! Remember to push yourself, but also rest and breathe too. 

Honor your beautiful body!

EMOM! 

An EMOM is Every Minute on the minute: essentially, you have 60 seconds to complete the two exercises I programmed: 10 push ups and 16 plank jacks. Do these exercises, and anytime you have left in the minute, you rest. At the start of the next minute, you REPEAT the two exercises again. 

1 round = 1 minute. 
So a 10 minute EMOM is 10 rounds. 

You got this!

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

Push up

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

EMOM #1

EMOM! 

An EMOM is Every Minute on the minute: essentially, you have 60 seconds to complete the two exercises I programmed: 12 Box Squats and 10 box jumps. Do these exercises, and anytime you have left in the minute, you rest. At the start of the next minute, you REPEAT the two exercises again. 

1 round = 1 minute. 
So a 10 minute EMOM is 10 rounds. 

You got this!

Box Squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

EMOM #2

Set your timer for 16 minutes and do as many rounds as you can within that time frame.

Rest when you need to. 

You got this 🫶

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

- 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

W5/D1 Full Body Sculpt

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