Name: Playbook - Amanda Essen - Workout #3
Uploaded: 2022-08-04T07:01:12.492Z
Duration: 45 min
Description: Workout #3

You’re so bad ass!! I am dying but i wouldn’t even try without your motivation 🙏

Cameron

Full-body training splits
Burn fat and get stronger, at home or in the gym.

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor and perform a pushup
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip thrusts

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Extended your legs 
- With your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Straight leg sit ups

-Lay on the floor or a workout mat on your back, with your legs together and extended and your hands by your side or under your butt. 

-Lift your heels off the floor and pull your legs toward you as you bend your knees as shown below. This is the up position when your abs contract.

Frog kick

- 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

Burpee without pushup

- Lying face down on the ground, arms at your sides and legs extended
- Raise your arms engaging your back as you lift
- Pause at the top and circle your arms out and up to overhead

Workout #3

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