Name: Playbook - Chad Hackman - Week 3 Day 3
Uploaded: 2021-01-18T11:46:28.279Z
Duration: 45 min
Description: Week 3 Day 3

Today starts your third day of week 3. It’ll be 3 circuits, the first circuit is 3 rounds and the second and third are 4 rounds. 3 exercises in each circuit. Each exercise will be 40 seconds in duration with a 30 second rest in between each round.
Be sure to do the HIIT at the end which is now 15 seconds on 15 seconds off for 10 rounds.💪🏽

High Plank Side Knee Tuck
Low Squat Lateral Shuffle
Suitcases

Start in a high plank with your hands under your shoulders. Next, bring one knee to the outside of your elbow. Return to the starting position and switch legs.

High Plank Side Knee Tuck

Sit in a low squat and shuffle 3-4 times to one side and then back. Repeat for the desired amount of time.

Low Squat Lateral Shuffle

Lay flat on your back with your arms and legs straight out in opposite directions. Next, bring the hands and feet up to meet in the middle. Pulling your upper back off the ground each time.

Suitcases

Circuit 1

High Plank Toe Touch
Russian Twist Punches
Squat Jacks

Start in a high plank position. Reach one hand to the opposite foot and come back to a high plank. Switch hands.

High Plank Toe Touch

Sit on your hips with your legs slightly bent in front of you. Keeping your back straight, lean back until you feel your core engage. Then turn your head, shoulders, and torso to one side while punching in that direction. The more you lean back, the more you will feel your core.

Russian Twist Punches

Start in a low squat position with your feet slightly wider than shoulder width. Jump up, bringing your feet together and then return to the starting position. When you jump your feet out wide, land in that squat.

Squat Jacks

Circuit 2

Burpees
Low Plank Reach
Low Lunge Boxing Jab Switch

I won’t even have you do a push-up here. 😁. Bring your hands to the ground. Jump your legs back. Bring them into your chest. And jump up. If you need a modification, you can step back instead of jumping.

Burpees

Start in a low plank position on your elbows. Keeping your hips as flat as you can, reach one arm straight out. Switch arms. Slow and controlled here. No need to go fast.

Plank Reach

Start in a low lunge position. Extend your arm that is on the same side as the leg that’s back. Staying in a low position, turn to the other side switching arms each time. Try to keep that back knee as low as possible the entire time.

Low Lunge Boxing Jab Switch

Circuit 3

Not square dancing, square JUMP 😁. All I need you to do here is jump in a square. Next round, switch directions. No judgment if you can’t jump. I can’t either.

Square Jump

Week 3 Day 3

Great!!  Love the circuits.  Looking forward to Day 2!!

Sarah

Terrible lol 😄 good workout but very challenging

Sierra

Great work out!  Video v ry asy to follow!!

Cheryl

Week 1 Day 1

Another great one!  So easy to do the exercises in a small space; perfect for traveling!!

Hated the boat pose, super sore, and tired! But excited that I’m sore because it means my body is using muscles that haven’t been worked 😄

Beth

Week 1 Day 2

Week 1 Day 3

How does the "at home series" differ from "thrive .."?

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Super!  Thanks for answering my question!

Week 2 Day 4

Week 3 Day 1

Week 3 Day 2

Week 3 Day 4

Week 4 Day 1

This one was all screwed up as well... could it be the app?  Thank goodness kaity was here to explain the exercises.

Week 4 Day 2

Still wacky on videos but figured out how to see the right one.

Week 3 Day 3

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