Name: Playbook - Sarah Herse - Beginner-friendly Body Weight EMOM
Uploaded: 2024-03-20T21:08:55.121Z
Duration: 20 min
Description: Beginner-friendly Body Weight EMOM

Afton

Move fast on this workout and then recover during the minute of rest!

Every minute, on the minute, for 20 minutes (5 Sets of):
Minute 1: 60 Seconds of mock jump rope (or regular jump rope or jumping jacks)
Minute 2: 60 Seconds of single leg v-ups (or sit-ups)
Minute 3: 30 Seconds of drops squats (or goblet squats) + 30 Seconds of Push-Ups
Minute 4: Rest

Every minute, on the minute, for 20 minutes (5 Sets of):
Minute 1: 60 Seconds of mock jump rope (or regular jump rope or jumping jacks)
Minute 2: 60 Seconds of single leg v-ups (or sit-ups)
Minute 3: 30 Seconds of drops squats (or goblet squats) + 30 Seconds of Push-Ups
Minute 4: Rest (This is the rest b/w rounds)

*Can sub with regular jump rope or jumping jacks*
*Min 1, 5, 9, 13, 17*

- Stand with your feet hip width apart, jump rope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

*Can sub with sit ups*
*Min 2, 6, 10, 14, 18

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

*Can also do goblet squats*
*Min 3, 7, 11, 15, 19

- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Jump your feet out as you lower into a squat. 
- Jump your feet back in, returning to the starting position.

Drop squat

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

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