Name: Playbook - Alexandra Yaeger - Week 3- Day 3
Uploaded: 2024-03-15T21:41:13.488Z
Duration: 30 min
Description: Week 3- Day 3

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

Lucia

Abs + HIIT

You can complete this workout one workout at a time, or you can complete it in a circuit format. E.g: one movement, the next movement, etc…. And then take your rest period after completing all movements listed.

To begin, grip the kettlebell in one hand and grasp over the top of your first hand with your other hand. Now curl the bell to your chest. Remove the non-working hand and get comfortable in this position. Your elbow should be tucked in against your side, as if trying to hold a newspaper between your upper arm and your ribs. Your forearm should be mostly vertical, but angled slightly across your chest. The thumb should be pointing back toward you. It is important to make sure the wrist is straight at all times. Position the handle of the bell parallel

Kettlebell Clean

To start, get on hands and knees, pelvis tucked under you, back flat and core engaged. Simultaneously extend the left arm and right leg. Extend both the arm and leg until completely straight. Hold this position for one second or until balanced. Then bring opposition knee to elbow, return to starting position for desired reps. Repeat on opposite side.

Alt. Arm/Leg Extension w/Crunch

Assume an athletic stance facing a clear walking path
Hold a kettlebell upside-down in one hand, with that hand in front of your shoulder at chin height (your elbow should remain at an 90° angle the entire walk)
Take a step forward and walk to your end point, pause, and walk backward along the same path. 
Lower the weight, switch hands and repeat. “Reps” in this movement refers to steps (both forward and backwards)

Bottoms Up KB Walk

Hold a medicine ball with both hands above your head. Slam the ball onto the ground directly in front of you as hard as you can. Slight bend in the knees. Receive the ball with both hands on the bounce and repeat the movement

Ball Slams

- Get down into a high plank position, and make your body into a straight line.
- Jump slightly with your toes and spread your legs out.
- Jump again slightly with your toes and bring your legs back together. Be sure to keep your core tight, your glutes down and your body straight. 
-  This completes one repetition.

Plank Jack

Week 3- Day 3

Bari

Gabriela

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

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

Week 1- Day 3

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

Abbie

Week 2- Day 2

Maria

Ingrid

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 3- Day 3

Community

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