Name: Playbook - Heather Watkins - Week 3 Day 6: Full Body - Tabata
Uploaded: 2024-04-23T23:11:47.935Z
Duration: 45 min
Description: Week 3 Day 6: Full Body - Tabata

Whew! Finally able to do the lemon 🍋 squeezers!!! 👊🏻
Glutes still on fire 🔥 from yesterday 🍑

Cindy

- From a standing position, with feet about hip-width apart, slightly bend at the hip and knees to come into a ¼ squat position. Shift your weight to your right leg and raise your left leg off the ground.

- Laterally bound to your left by pushing off with your right foot

- Try to land softly on your left leg, similar to your starting position, allowing your right leg to cross behind you and your right arm to cross in front of your body, mimicking a “speed skater”

- Upon landing, briefly pause to gain stability and control and jump in opposite direction, this time taking off with left leg

Skaters

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Lemon squeezers

Circuit #1:

Alternate between floor and incline push-ups

Incline to floor push-ups

- 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

Circuit #2:

- 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

- Stand with your feet about hip-width apart 

- Keeping your back flat and core engaged, push your hips back, bend your knees, and lower into a squat.

- Take a step back with your right foot, and gently lower your right knee to the floor. - - 

- Then do the same with your left knee so that you’re in a high kneeling position.

- Engage your core as you lift your right knee and bring your right foot forward, planting it on the floor.

- Keep your chest up and your shoulders back as you drive through the heel of your right foot, lift your left knee, and step your left foot forward into a low squat position.

- From the low squat position, step your left foot back and lower your left knee to the floor. Then do the same with your right knee.

- Lift your left knee and plant your left foot. 

- Drive through your left heel and step your right foot forward into a low squat.

- Continue alternating legs, return to a standing position once complete.

Surrenders

Circuit #3:

- Push your hips as you come down
- Tap the floor with both hands
- Explosive jump reaching up with both hands

Tap jumps

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

Russian twists

Circuit #4:

Week 3 Day 6: Full Body - Tabata

Allison

my arms have never hurt more! definitely a challenge for the first day! i loved it !!

Makayla

It definably kicked my butt! I work out six days a week and it felt like I wasn’t in shape at all to be honest. It’s the cardio that really gets me though, but I will keep pushing!

Savannah

Week 1 Day 1: Upper Body + Cardio Conditioning

Me legs are noodle…..I fell leaving the gym…..it’s fine I’m fine 😂😂😂💀

Crystal Gibson

Whitney

Week 1 Day 2: Lower Body

Week 1 Day 3: Low Intensity Steady State

Olivia Lester

Week 1 Day 4: Shoulders + Back + Core

Casey

Week 1 Day 5: Glutes

That one kicked my butt! But in such a great way!!

Omgoodness. Anyone else think this was hard.  I do HIIT at the gym but this may have kicked my but more!

Mindy Denton

Week 1 Day 6: Full Body AMRAP

I was able to bump up my weights today!! I love being able to tell i’m physically getting stronger!

Week 2 Day 1: Upper Body + Cardio Conditioning

Week 2 Day 2: Lower Body Build

I needed that after leg day! 👟✔️🙌🏻

Week 2 Day 3: LISS

Kandice

Love this one! The core circuit was 🔥🔥

Week 2 Day 4: Upper Body + Core

Tomorrow is officially cancelled.  I’m feeling the burn 🔥

Sasha

Week 2 Day 5: Lower Body - Glute Focus

Week 2 Day 6: Full Body EMOM

Taylor

Definitely going to feel that one in the morning! 🥵

Lana Scherer

Week 3 Day 1: Upper Body + Cardio Conditioning

My legs are jello after that! Felt good though 🦵🏼

That finisher was tough after all those lunges 😜

Going to Feel that one in the morning....

Week 3 Day 2: Lower Body Build

Love that I can switch up workouts and do what’s convenient for me!

Week 3 Day 3: Low Intensity Steady State

Really enjoyed this workout! Actually could do things I have not been able to in the past! I feel way stronger than I have ever before!

Upped my weights & feeling stronger 💪🏼

Week 3 Day 4: Shoulders + Back + Core

Still working on the leg raised glutes. 🤷🏻‍♀️. heather makes those box jumps look so easy…..😂

Week 3 Day 5: Lower Body - Glute Focus

Week 4 Day 1: Upper Body + Cardio Conditioning (Gym)

Week 4 Day 2: Lower Body (Gym)

Week 4 Day 3: Low Intensity Steady State

Back and core day are one of my favorites!

Week 4 Day 4: Shoulders + Back + Core (Gym)

Week 4 Day 5: Glutes (Gym)

Week 4 Day 6: Full Body AMRAP

Loved the cardio conditioning on this one!!

Week 5 Day 1: Upper Body + Cardio Conditioning

Week 5 Day 2: Lower Body

Christine Jones

That felt awesome after an intense leg day!

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

Week 5 Day 5: Lower Body - Glute Focus

Week 5 Day 6: Full Body EMOM

Week 6 Day 1 (Gym): Upper Body + Cardio Conditioning

The stair master after all of them lunges 😮‍💨💪🏼

Morgan Baker

Week 6 Day 2 (Gym): Lower Body Build

Week 6 Day 3 (Gym): Low Intensity Steady State

Shoulders on fire 🔥 
Loved the Core finisher!

Week 3 Day 6: Full Body - Tabata

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