Name: Playbook - Chandler Nicoll - D3: 12 Days of Fitmas Day 3 OPTIONAL
Uploaded: 2023-07-19T23:59:27.489Z
Duration: 45 min
Description: D3: 12 Days of Fitmas Day 3 OPTIONAL

Ruby

I hate anything lunges.😭 My quads were dead for the bear steps LOL.

Lydia Skillern

Honestly loved it ! Was still hyped by the end of it !

Sasha

Today is completely optional! You can use it as an extra rest day or do the workout! 

Unlike previous challenges we’re focusing on glutes 3x a week instead of 2. This is your second day if you choose to do the workout with some added core to spice it up!

You’ll have a number of exercises you’ll do back to back with little to no rest in between. Once you finish all the exercises through one time you’ll take your rest. After the given rest time is up repeat the exercises again!

OH Reverse Lunge

Weighted Lying Heel Taps

Chest Up, back straight 
Hinge at hips
Use glutes & hamstrings to move weight to shoulder height no higher

KB/DB Swings

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up
EACH LEG

Single leg step downs

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
Option: drop to knees

High plank shoulder taps

One Big Circuit

Treadmill incline walk

D3: 12 Days of Fitmas Day 3 OPTIONAL

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

D3: 12 Days of Fitmas Day 3 OPTIONAL

Community

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