Name: Playbook - Karina Elle - W3/D3 6 week challenge
Uploaded: 2022-12-14T00:13:32.421Z
Duration: 45 min
Description: W3/D3 6 week challenge

Kloey

Evvia

Aliferjahdz

👌🏻👌🏻👌🏻🎂👌🏻👌🏻

Sissy

Would be great to have alternative moves for some of the harder ones - like a version of the reverse burpee if you can’t roll up on to your feet yet

Kendra June

Alexandra

more reps/rounds as the program progresses would be nice :)

Annina

Michaela

I did a much better job this time than the first time I did this workout

Reps/time is different on the first page vs the second

Symi

Focus: Full body - Midline focus 

⭐️ Part 1: WARMUP
- Full Body wake up 

⭐️ Part 2: STRENGTH CIRCUIT
- 3 x 15 DB Squat + press 
- 3 x 10 Banded psoas march
- 3 x 15 Single arm concentration curl 

⭐️ Part 3: CIRCUIT
2 rounds 
- 30x Prisoner squats 
- 50x Russian twists 
- 20x DB Squat to press 
- 60x High hop 
- 50x Mountain climbers 
- 30x Plyo lunge 
- 15x Hand release burpee 
- 50x Bicycle crunch 
- 15x Reverse burpee 
- 30x Squat jump twist  
Rest: 90 seconds			
		
⭐️ Part 4: MOBILITY
Mobility routine

- Stand upright, arms at your sides. 
- Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. 
- Stretch your arms out and over your head
- Jump back to the starting position.

Jumping jacks

- Feet shoulder to hip width, midline engaged, shoulders back  and depressed, pull the hips back and down, hip crease below the knee, knees tracking over the toes, engage glutes and hamstrings, driving the hips up to standing

Squat

- Place your hands on the floor with your legs extended
- Walk your self out keeping your core tight 
- Reverse motion to return to standing position

Inch worm

Part 1: Warmup

- Perform the squat at relative intensity

DB squat + press

- 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

Psoas march

Single arm concentration curl (l)

Single arm concentration curl

Part 2: Strength circuit

- Place your hands behind your head
- Push your hips back as you go down
- Go past parallel, push through your heels extending your legs to come up

Prisoner squat

- Rotate your torso keeping your core engaged 
- Keep your feet up

Russian twist

- With your feet under your hips, come the balls of your feet. 
- Jump forcefully  off the floor with subtle hip and arm action
- Hit a rebound hop not coming to rest till reps have been completed

High hop

- Bring your knees toward your elbows
- Keep your core engaged and a neutral soone

Mountain climbers

- Start in a wide stance with one foot in front of the other
- Bring your back knee down
- Hop switching your feet in the air
- Land softly and repeat

Plyo lunge

-In an athletic stance, send your hips back by hinging at your hips with a soft knee. - - Place your hands on the floor shoulder width apart. Jump your feet back to the top of a push-up position. Lower your body to the floor and for a brief second raise both hands off the floor. Return to standing by pressing your upper torso off the floor and forcefully jumping the feet towards your hands. 
- Drive to standing, finishing with a jump at the top.

Hands off burpee

- Keep your lower back on the floor
- Engage your core 
- Reach full extension with your legs

Bicycle crunch

- Start with a shoulder width stance and roll back 
- Use your momentum to roll back on to your feet
- Keep your core engaged

Reverse burpees

- Push your hips back as your go down 
- Keep your chest up and back straight as you perform the squat
- Hop twist and land in the initial position

Jumping squat jump twist

Part 3: Circuit

Cat cow stretch

Pigeon stretch

Hip flexor stretch in lunge position

Runners lunge

Happy baby

Part 4: Mobility

W3/D3 6 week challenge

Sandra Brooke

Nice mix of strength , conditioning and mobility. Thanks!

Rebekah

Natalia Rutz

W1/D1 6 week challenge

Abraham

W1/D2 6 week challenge

I really like this creator but this program is trash. there’s sound on some of the videos but not all and this is the first that i’ve seen that has the time you should be spending on the exercise when the rep count isn’t provided unlike the last 2 workouts I did. try ladder it is the same price and way better instructions

Margarita E

Emily

W1/D3 6 week challenge

This day’s workout was a little bit easier for me! I will focus more on form!

Margaret

Chloe

Camila  Saavedra

W1/D5 6 week challenge

Petya

This one might be a bit too hard for week one. I’m pretty fit and I could not go full out on any round. There might be too many reps, exercises or rounds. I’m proud I finished, but I’m discouraged that I couldn’t perform well

Abbie

W1/D6 6 week challenge

hard. doing this second time around. building strength

W2/D1 6 week challenge

It felt a little less rigorous today, but I enjoyed the workout

Bernadette

W2/D2 6 week challenge

This was a great workout! i love the opportunity to work on my upper body strength and my coordination.

Frances Vest

Its not always obvious if reps are for both sides or per side. Great workout anyway, thank you

Renata

Alexus

W2/D3 6 week challenge

W2/D5 6 week challenge

🌝

W2/D6 6 week challenge

Good it would be great If there was a clock for the 3 min

Pamella

Hello will you build a low impact program for women who have fragile perinee or injuries?

Prune

W3/D1 6 week challenge

The cardio section (mountain climbers+push ups) is too short (I did the 4 rounds in 40 sec)

W3/D2 6 week challenge

I would add some weights to the squat pulses at the end to make it more challenging. It only took me 7 minutes to complete the cardio part.

Serena

W3/D5 6 week challenge

hard and soooo goooood. feeling so strong

W3/D6 6 week challenge

Well I am a mid beginner and i cannot stretch as much as you can in the split, I would suggest stretching exercises for beginners

W4/D1 6 week challenge

Dana

Viridiana

W4/D2 6 week challenge

Marissa

W4/D3 6 week challenge

Really makes you push yourself! Hate burpees but they def get my HR up and help with coordination

BODYWEIGHT CIRCUIT WAS SUPER INTENSE. ALMOST THREW UP.

W4/D5 6 week challenge

W5/D1 6 week challenge

👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

W5/D2 6 week challenge

W5/D3 6 week challenge

W5/D5 6 week challenge

Too intense. Completed it in time but wanted to DIE since halfway through.

W5/D6 6 week challenge

sooo hard but feels so good. def see a change in my body.

9 repetitions, why? Is it really necessary?

Snezana

W6/D1 6 week challenge

👏🏻👏🏻👏🏻👏🏻👏🏻🥵🥵

W6/D2 6 week challenge

W6/D3 6 week challenge

loved this series. please do more longer ones!!

Took 75 minutes to complete, not 45 minutes.

W3/D3 6 week challenge

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