Name: Playbook - Chesaney Kooy - Week 3, Day 3
Uploaded: 2023-04-04T00:21:31.445Z
Duration: 16 min
Description: Week 3, Day 3

Warm-up 

3 Rounds:
10 sit-ups
20 high plank shoulder taps
30 jumping jacks


Workout

Part 1

5 Rounds:
30 sec mountain climbers 
30 sec skaters
30 sec rest

Part 2

4 Rounds:
10 OH Sit-ups
40 Russian twists (total)

3 Rounds:

10 sit-ups
20 high plank shoulder taps
30 jumping jacks

- 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

- 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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Warm-up

5 Rounds:

30 sec mountain climbers 
30 sec skaters
30 sec rest

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Part 1: 5 Rounds

4 Rounds:

10 OH Sit-ups
40 Russian twists (total)

- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Keep hands together in front of your core
- Twist your torso from side to side

Russian twists

Part 2: 4 Rounds

Week 3, Day 3

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 3, Day 3

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