Name: Playbook - Karina Elle - W3/D1 Full body
Uploaded: 2021-01-18T11:48:19.403Z
Duration: 35 min
Description: W3/D1 Full body

Lauren

Is there a problem with the app, it will only load the first circuit on all the workouts

Alla

Adequate amount of aerobic activity for a Saturday morning 👌🏽

Margo

DAILYN

Piera

It’s a little difficult to keep track of counting on the supersets

⭐️ CIRCUIT 1 - Lower body
3 x 10
- Pop squat 
- Reverse lunge
- Glute bridge 

⭐️ CIRCUIT 2 - Upper body 
3 x 10
- Push-up
- Hollow to knee hold
- Plank jacks

⭐️ CIRCUIT 3 - Core
3 x 10
- Straight leg-raise
- Superman hold
- Plank to pillar 

⭐️ SUPERSET 1 - Cardio
3 x 6
- High knees
- Drop squat 

⭐️ SUPERSET 2  - Cardio abs 
3 x 6
- Double foot mountain climbers
- Shoot throughs

- Hop land in a squat position
- Push your hips back as you come down 
- Keep your chest up and your spine in a neutral position as you come down

Pop squat

- Step back, bring your back knee down
- Keep your chest up 
- Come down until both legs are at 90 degrees
- Step forward and alternate

DB reverse lunge

- Soft knee, hinging at the hip, lower torso till vertical to the floor, kicking the free leg behind, activate the posterior leg and return to standing

Glute bridge

Circuit 1

- Flex at the elbows to come down 
- Keep your core tight 
- Engage your chest as you extend your arms to come yo

Pushups

- Keep your core engaged 
- Hop opening and closing your feet 
- Your hips should remain low

Plank jacks

- Start by wrapping your arms around your legs
- Extend your arms and legs keeping your core engaged 
- Focus on keeping your core tight

Hollow to knee hold

Circuit 2

- Lying flat on your back, with arms out at a 45 degree angle for balance and support or under your hips for lower back support. 
- Contract your core and aggressively lift either your left or right leg to a flexed vertical position. Returning the one leg back to towards the floor in a controlled motion not letting the leg make contact with the floor, alternating legs

Alt. leg lifts

- Keep a neutral spine and engaged core 
- Bend at the elbow to come to plank position

Plank to pillar

- Raise your arms and legs and squeeze your glutes

Superman back extension

Circuit 3

10 x High knees + 2 x drop squats

Superset 1

4 x double foot mc + 4 x lateral shoot throughs

Superset 2

W3/D1 Full body

So good for body and mind, felt stronger in every way

Summer

Erika Vecchiatti

The sound didn’t work and I was a little confused on going through each round it took me a while to figure it out. 
Also to maybe have modified options

Joshlyn

W1/D1 Full body

Great!  Just what I'm.needing to get back onto my routine.

Vanessa

Kloey

Haaaard !! But goooood!! My legs are shaking so baaaad !! Love it !!! 💪🏻💪🏻

Selyan

W1/D2 Legs

Frances Vest

Josie

W1/D3 Full body HIIT

Good but I didn’t understand what I’m trying to do with the tricep pulse. The description was for the wrong movement.

Cata

W1/D4 Upper body

Margaret

Cecilia

W1/D5 Glute blaster

Rubab 

W2/D1 Full body

W2/D2 Legs

Katrina

Don't repeat the same exercise on two consecutive days, the same muscles get a bit too sore

W2/D3 Full body HIIT

W2/D4 Upper body

Hard on the hips but overall good workout!

Just the right amount of work for someone who has time limits and limited equipment

W3/D1 Full body

Community

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