Name: Playbook - Andrea Bernad - • Day 3 • Circuit C •
Uploaded: 2023-07-22T17:24:09.762Z
Duration: 20 min
Description: • Day 3 • Circuit C •

Carrie Koester

This is your • day 3 • circuit C workout. You will need yoga mat, medium heavy dumbbells, medicine ball (but you can use dumbbell instead if you like) and timer set for 6 exercises (45 second each) and 30 seconds rest between the sets. Complete 4 sets in total. Enjoy 😉🤩 xx

Complete each exercise for the set time then move on to the next exercise. Rest for 30 seconds after each set and repeat until you complete 4 sets. Now drink some water, set the timer and let’s get to work 😉🤩 x

- Lie face up on a mat, knees bend.
- Starting with both arms overhead holding medicine ball (or one dumbbell)
- Sit up with enough force to generate forward momentum (while simultaneously pushing into the floor with your heels) to bring yourself to the standing position.
- Then control your “squat” down and lie back on the mat in your starting position.

Medicine Ball Sit up to Stand up

- Grab a dumbbell and hold it with both hands above your right shoulder
- Rotate your torso to your right
- Swing the dumbbell down and to the outside of your left knee by rotating to the left and bending at your hips
- Reverse the movement to return to the start position 
- Repeat for the set time

Dumbbell Chop (right to left)

- Take a seat. Sit on your mat with your knees bent and your feet flat on the floor. 
- Lean back, slightly rolling your lower back so that your tailbone tucks under without making direct contact with the ground. Use this leverage to lift your legs off the floor while your buttocks help maintain balance. 
- Your body should form a V-shape at a 45-degree angle, with your sitting bones as the point of contact with the ground. Spread your shoulder blades wide and place your hands on the outside of your knees so your arms are parallel to the floor with your feet lifted off the floor.
- Hold for the set time (if it is too challenging then you can keep your feet flat on the floor) 
- Keep your breathing steady

Boat hold

- Grab a dumbbell and hold it with both hands above your left shoulder
- Rotate your torso to your left
- Swing the dumbbell down and to the outside of your right knee by rotating to the right and bending at your hips
- Reverse the movement to return to the start position 
- Repeat for the set time

Dumbbell Chop (left to right)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Do this in slow control speed maintaining your core engaged.

• Day 3 • Circuit C •

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