Name: Playbook - Heather Black - 3 Minute Round Workout
Uploaded: 2021-01-18T11:47:22.723Z
Duration: 20 min
Description: 3 Minute Round Workout

Pouring sweat over here! What a great core workout.

Ashley 

I’m understanding the flow of the timer and everything better now. The UI seems more intuitive now. 👍🏼

Victor

Darla Homer

Level 1

5 rounds
(1 minute each, no rest between)

body saw
alternating v-ups
plank jumps

1 minute rest between rounds

Level 2

5 rounds
(:30 work/:30 rest)

body saw
alternating v-ups
plank jumps

1 minute total rest between rounds

5 rounds
(1 minute each, no rest between)

body saw
alternating v-ups
plank jumps

1 minute rest between rounds

Start face down on the floor resting on your forearms and knees.

Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.

Keep your back flat — don't let it droop or you'll be defeating the purpose. 

Picture your body as a long straight board, and with a flat back, use your elbows to pull your body forward, then come back to your starting position. 

Be sure to keep your neck and spine in a neutral position. 

This completes one rep.

Body Saw

Start by lying on the ground, legs extended, toes pointed, and arms straight overhead.

The movement begins by raising one arm and the opposite leg at the same time, reaching toward that foot with your hands. 

You will then do the same thing with the other arm and opposite leg. 

Your shoulders should come completely off the ground with each rep.
 
Continue alternating left and right for the prescribed number of reps. 

(Typically, each time you lift your leg counts as one rep.)

Alternating V-Ups

Start in a full plank position:
-Hands directly under your shoulders (as if at the top of a push up).
-Straight line from your head to your heels.
-Pelvis tucked (don’t let your lower back sag down).
-Keep body tight and rigid (abs braced, glutes squeezed).

Explode your legs from that position and land your feet outside your hands. 

Jump backward to return to the full plank position. 

Repeat for the prescribed amount of reps.

Plank Jumps

Level 1

5 rounds
(:30 work/:30 rest)

body saw
alternating v-ups
plank jumps

1 minute total rest between rounds

Rest

Level 2

3 Minute Round Workout

My core is on fire and I am pouring sweat.

Laura

Anita  Owen

Ladder Workout

Max Reps Workout

I have been doing these workouts everyday for a while now. I can already see huge results.

Tash

Tony

400 Reps Workout

Great. I’m pretty out of shape. Level 2 was hard but I got better as I went along.

Laurel

Twist & Kick Workout

AMRAP Workout

Sabina

Did this for 20 minutes straight with no breaks because using a timer is hard sometimes! 🤓 Got 5 rounds.

3 Minute Round Workout

Community

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