Name: Playbook - Chesaney Kooy - Week 3, Day 1
Uploaded: 2023-04-04T00:21:31.418Z
Duration: 26 min
Description: Week 3, Day 1

Warm-up

2 Rounds:
30 sec squats 
30 sec lunges 
30 sec plank shoulder taps


Workout (Rest 1 min between each part):

Part 1
TABATA: Goblet squats 

Part 2
TABATA: Sit-ups 

Part 3
TABATA: Lunge jumps

Part 4
TABATA: Leg lift over KB


* Each Tabata is 8 rounds of 20 seconds movement and 10 seconds rest (4 minutes each part)

2 Rounds: 

30 sec squats 
30 sec lunges 
30 sec plank shoulder taps

- 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

- 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

- 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

TABATA: Goblet Squats 

*Complete 8 rounds of: 20 sec goblet squats, resting 10 seconds after each round

- Stand holding a kettlebell close to your chest             
- Push your hips back as you come down 
- Keep your chest up throughout the movement
- Aim to get below parallel

KB goblet squat

Part 1: Tabata

Tabata: Sit-ups

*Complete 8 rounds of: 20 sec sit-ups, resting 10 seconds after each round

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

Part 2: Tabata

Tabata: Lunge jumps

*Complete 8 rounds of: 20 sec lunge jumps, resting 10 seconds after each round

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Lunge jumps

Part 3: Tabata

Tabata: Leg lift over KB

*Complete 8 rounds of: 20 sec Leg lift over KB, resting 10 seconds after each round

- Sit on the floor with your KB in front of you 
- Extend legs to one side of KB 
- Keep your legs as straight as possible and lift up and over the KB 
- Lift back over the KB and continue back and forth over the KB

Leg lift over KB

Part 4: Tabata

Week 3, Day 1

Welcome!

Week 1, Day 1

Week 1, Day 2

Week 3, Day 1

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