Name: Playbook - Claire Thomas - W3/D3 CORE
Uploaded: 2024-02-02T19:19:09.307Z
Duration: 15 min
Description: W3/D3 CORE

Melina Burgess

Matt

krystle

4th time around since the summer 🙌 getting it done! 🤙

Nikki

Brigitte

Very fast effective burn that can be done anywhere!

Cecelia

Sarah

Always a burner that I for some reason thought would be easy haha

Amanda

Greg

Jena Laubscher

Annie

Krista

I can tell I am getting a lot stronger!  Great workout

Ruth

Sissy Barker

Had the added challenge of my one year old climbing all over me😅

Brittney

Megan

Tanja

Love watching my core continue to get stronger 🔥🔥🔥

Tara

I did them as 40:20 work:rest and it really spiced it up!

Shaun💫

Ramona Martinek

Chantelle

Melissa

teresa

I love a whole laying down circuit, and I love that I felt the burn the whole time too. Great workout!

Meagan Sieh

Tiffany

Julia Donovan

Rachelle

David

Brooke Dempsey

TARA

Elise

Nice “resting” workout, Claire…🤣 seriously though better than yesterday but still hard enough

Heather

Kalea

Kolbi

Mary Beth Drizis

Less rest and an extra set to make this more challenging!

Jessica

STACY

Definitely wanted to skip this one but I did it anyways! Consistency!!!

Cassandra

Was able to do 40 seconds of work with 20 of rest without resting at all 🙌🏻 much better than the first time!

Rachel

Cara

Barbara

Jeanne Marie

After yesterdays brutal HIIT workout, I know you’re sore & tired, which is why I am letting you “relax” on your back for this one! 😉 Find a place on the floor, take a seat, & let’s get to work!

The workout is a 15 minute EMOM. Set 15 minute timer & switch exercises every minute on the minute. Do as many reps as possible of one exercise for 30 seconds, then rest for the remaining 30 seconds. Move to the next exercise & repeat for 3 total rounds.

Note that if 30 seconds feels too easy, work for 40 seconds & rest for 20 seconds. If 30 seconds is too challenging, work for 20 seconds & rest for 40 seconds.

Good luck! 👊

💛 Claire

Set a 15 minute timer & switch exercises every minute on the minute. Do as many reps as possible of one exercise for 30 seconds, then rest for the remaining 30 seconds. Move to the next exercise & repeat for 3 total rounds.

Note that if 30 seconds feels too easy, work for 40 seconds & rest for 20 seconds. If 30 seconds is too challenging, work for 20 seconds & rest for 40 seconds.

MODIFICATION - bend your knees more

- Lying on the floor, arms at your sides and legs extended
- Circle your legs up and around back to starting posterior
- Circle your legs up and around the opposite direction

Around the world leg raises

MODIFICATION - lying single leg raises (remove the hip lift)

- Lay on your back, hands at your sides 
- Alternately raise your legs off the ground one at a time until straight up
- Lift your hips up toward the ceiling
- Reverse the movement back to starting position

Lying single leg raise + hip lift

MODIFICATION - remove the V-tuck or do crunches 

- Using your arms for support, lean back and lift your feet off the floor 
- Tuck your knees in toward your chest
- Extend your legs back out 
- Raise your legs, at the same time raising your upper body
- Reach for your toes
- Lower yourself back and try not to use momentum

Seated knee tuck to V-up

MODIFICATION - Bend your knees & perform the same movement.

- Lying with your arms out to a T 
- Keeping your legs straight, lower them to each side with control

Windshield wipers

- Lift your legs so your knees are directly over your hips, knees bent
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Alt. dead bugs

15 min bodyweight EMOM

W3/D3 CORE

Mustafa

Julia Ruzevich

Txell

Core Challenge Intro

I love all the information and am so excited to get started!

Nicole

CHALLENGE FAQ’S / IMPORTANT INFO

Janelle

Lisa

Just wondering started off today with this workout. I set the timer. For 45s do I just do this workout for one round each that’s the part that confuses me?

Justin

WEEK 1 MODIFICATIONS

Parker

It’s ok, 2.2 litres. I’m drowning 😜

Habit Stacking Week 1 Task: Drink at least 100oz of Water

Starting this core challenge again even though there is a new one coming in January!!! 
15 sec L sit hold
2 min plank hold
29 sit ups in 1 minute

W3/D3 CORE

Community

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