Name: Playbook - Alexandra Yaeger - Week 1- Day 3
Uploaded: 2024-03-15T21:41:13.450Z
Duration: 30 min
Description: Week 1- Day 3

Bari

Lucia

I’ve totally said this before but honestly, I can’t tell you how many apps, programs, etc. that I’ve signed up for that make things way to complicated. As I woman, I already get so stressed out just walking into the gym.

You’ve literally made me motivated to do the workouts and they’re intense but yet so simple to understand because of the videos and exactly the number of rest time and reps. 

Thank you for putting this together. It’s getting me to a place where I’m falling in love with the gym again 💕

Alyssa

Shalesa

Abbie

Ingrid

HIIT: 

Today you will complete one round of each movement with no rest (or as minimal as possible)! 
After you complete the round, rest for 2-3 minutes and repeat two more times! 

Feel free to add additional rounds if time allows in your 30 minute time! Or if you just want to push yourself harder!

Stand facing the box approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Jumps

- Stand with your feet slightly wider than hip-width apart, and the kettlebell 6" in front of you.
- To find your starting position, grip the ground with your feet, and slide your hips back with knees soft and back flat.
- Reach your hands to the bell and tilt the handle toward you before gripping.
- To start the swing, 'hike' the kettlebell between your hips, without losing position in your knees, hips or back.
- Once the kettlebell is back, drive your feet into the floor and stand up forcefully - letting the power from your legs bring the kettlebell up to chest height, with your arms acting as cables.
- Lock your abs and let the bell float back down to your hips - only bending at the hips and knees when the bell returns to between your thighs.
- Once the bell is behind you again, press the floor away and let the bell float up to keep swinging.

Kettlebell Swing

Stand with your arms in the air, and one foot slightly behind the other. With force, alternate by driving your knees up to your chest while simultaneously dropping your arms alongside the knee that's raised. Alternate back and forth.

Knee Drives

Perform the movement just like a standard jumping jack, except your arms and hands will be meeting in front of you as opposed to above your head.

Seal Jack

Start the walking belt and adjust the speed to 1 MPH, then adjust the incline to 0%. Holding onto the handrails or the console for support, step onto the walking belt and begin moving the tread belt with your feet to manually move the belt.

Treadmill Push

Week 1- Day 3

Gabriela millan

LOVED this work out. Legs are on fire and I’m sweating. Love leg day

Week 1- Day 1

SUCH a good work out I’m feeling like I’m back in the gameee

Kelly

Week 1- Day 2

Valentina Loiero

Stephanie

Week 1- Day 4

Week 1- Day 5

Grace

Love being able to do the workout with a fused wrist.

Laura

I couldn't do the pullups at all 😩😩

Week 2- Day 1

Week 2- Day 2

Maria

Week 2- Day 3

Week 2- Day 4

Holy helllll this is a sweaty one but I feel great !!!

It was difficult to go from exercise to exercise since the gym equipment was all really far from each other (treadmill from the rest)

Week 2- Day 5

Week 3- Day 1

Week 3- Day 2

All the kettlebell exercises were super difficult to perform and I had to search in youtube to find out how to do the correctly without hurting myself

Week 3- Day 3

Week 3- Day 4

Madison

Week 3- Day 5

Modifiers would be beneficial for people with physical needs.

Week 4- Day 1

Lindie

Week 4- Day 2

I don't usually like emoms... Sometimes they are a little comfusing but this one was perfect 👌👌👌👌

Week 1- Day 3

Community

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