Name: Playbook - Brittan Pack - Week 3 Day 3 total body
Uploaded: 2023-12-26T19:39:40.572Z
Duration: 30 min
Description: Week 3 Day 3 total body

- knees under hips, squat down, push through heels to come up
- lift one knee and engage the core and squeeze the glutes
- repeat and alternate knees

Squat knee lift

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

W3/D3 tb circuit 1

- Perform a single leg RDL with a dumbbell 
- At the top, perform an upright row
*perform reps on each side

DB single leg RDL into upright row

- perform a tricep push up 
- go into down dog
- reach one a to opposite toe or ankle
- come back into a plank and tricep push up again

Tricep push up to down dog toe tap

- perform a seated tricep dip from the ground
- at the top, kick up leg and reach hand to opposite toe
*2 dips + 2 toe taps = 1 rep

Tricep dip + crunch toe tap

W3/D3 TB circuit 2

- balance on one leg and lift your knee to parallel
- extending your leg into a slow kick 
- as you hammer curl your biceps

Balance leg extension + hammer curl (right leg)

- balance on one leg, lift knee to parallel
- extend leg to a slow kick
- as you do a wide bicep curl

Single leg balance extension + wide bicep curl (left leg)

*perform reps for each side
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- bend forward and pull your elbow up, squeezing your back in a lat row
- lift chest back up
- Push through your front leg to bring your back leg to starting position

Curtsy lunge w/ lat row

W3/D3 TB circuit 3

- Holding dumbbells at your sides
- Step forward, lean forward, putting the majority of the weight in your front leg, then push off with the front leg
*perform reps on each side

Front leaning lunge

- Start on your hands and feet with your legs bent at 90 degrees
- tap hand to opposite shoulder
- Keep a neutral spine, try not to shift hips

Bear shoulder taps

Like high knees but with the inside of your foot/ankle turned up like you’re dribbling a soccer ball, knees are slightly turned out

Soccer run

W3/D3 tb circuit 4

Week 3 Day 3 total body

Such a good whole body workout! Challenging but doable.

Jess

Easy to learn moves but kicked your butt! I love brittans workouts! 👏👏 totally recommend following her and working out with her to anyone!

Marné

W1/D1 total body strength

Nice upper body workout. I did the three rounds of each set and I could feel the burn in my arms and lats!

W1/D2 Upper Strength + cardio

W1/D3 total body

W1/D4 cardio

W1/D5 Lower Strength

W2/D1 total body strength

W2/D2 upper strength + cardio

Ooh this was a good full body workout.  Got my muscles burning and my heart pumping.

W2/D3 total body

W2/D4 cardio

W2/D5 lower strength

This got me sweating! Took me about 50 minutes to get through 3 rounds, but I did it!

Week 3 Day 3 total body

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