Name: Playbook - Chesaney Kooy - Week 3, Day 1
Uploaded: 2023-01-29T01:01:32.580Z
Duration: 35 min
Description: Week 3, Day 1

Warm-up (2 Rounds):
1 min inch-worm push-ups 
1 min squats
1 min plank shoulder taps 

Workout
25 min EMOM (Every minute on the minute, perform one of the following exercises, starting with squat jumps and moving through to burpees)

20 squat jumps
10 mountain climber push-ups
30 lunges (total)
30 2-ct flutter kicks
12 burpees

2 Rounds:
1 min inch-worm push-ups 
1 min squats
1 min plank shoulder taps

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

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

High plank shoulder taps

Warm-up

25 min EMOM (Every minute on the minute) 

5 Rounds of: 
Minute 1: 20 squat jumps
Minute 2: 10 mountain climber push-ups
Minute 3: 30 lunges (total)
Minute 4: 30 2-ct flutter kicks (Left + right = 1)
Minute 5: 12 burpees

*If you are unable to complete all the reps in a given minute, continue on to the next movement at the end of the minute. You can also decrease the amount of reps if needed :)

Squat Jumps

- Start in a plank position 
- Drive each knee towards your chest one at a time
- Complete a push-up 
- Repeat

Mountain Climber Push-Ups

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Standing lunges

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

25 min EMOM

Week 3, Day 1

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Sarah

Intro to Week 1 + Mindset

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1 - Tip for Success

Week 1, Day 4

Week 1, Day 5

Intro to Week 2 + Mindset

Week 2, Day 1

Week 2, Day 2

Week 2, Day 3

Week 2 - Tip for Success

Week 2, Day 4

Week 2, Day 5

Intro to Week 3 + Mindset

Week 3, Day 2

Week 3, Day 3

Week 3 - Tip for Success

Week 3, Day 4

Week 3, Day 5

Intro to Week 4 + Mindset

Week 4, Day 1

Week 4, Day 2

Week 4, Day 3

Week 4 - Tip for Success

Week 4, Day 4

Week 4, Day 5

Intro to Week 5 + Mindset

Week 5, Day 1

Week 5, Day 2

Week 5, Day 3

Week 5 - Tip for Success

Week 5, Day 4

Week 5, Day 5

Intro to Week 6 + Mindset

Week 6, Day 1

Week 6, Day 2

Week 6, Day 3

Week 6 - Tip for Success

Week 6, Day 4

Week 6, Day 5

Week 3, Day 1

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