Name: Playbook - Kayla Durck - W7/D3
Uploaded: 2023-02-08T05:17:52.549Z
Duration: 30 min
Description: W7/D3

Day 3 - Lower body HIIT (30 seconds x 5) 

- Overhead walking lunges 
- Reverse lunges
- Toe taps 
- Mountain climbers 
- Side step squats 
- Side lunges
- DB Squats

(30 seconds x 5) 

- Overhead walking lunges 
- Reverse lunges
- Plank toe taps 
- Mountain climbers 
- Squatted side steps 
- Side lunges
- DB Squats

- Keep your chest up holding a weight overhead
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Overhead Walking Lunges

- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

1 min total (30 seconds each side)

Bodyweight Reverse Lunges

- Start in a full plank position
- Tap your toes out to the side, one at a time back and forth for time or reps

Plank Toe Taps

- Start in a full plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Sit your hips back and down into a squat
- Staying in this position, step laterally 4x then 4x back

Squatted Side Steps

- Start in a standing position with your feet hip-width apart
- Step laterally with one leg and the other leg remains extended 
- Bend your knee to about 90 degrees as you lower yourself
- Keep your core engaged and your trunk upright
- Finally, forcefully push off from your bent leg to return to the starting position
- Repeat to the opposite side
- Alternating back and forth for time or reps

Bodyweight Side Lunges

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down to parallel
- Push through your heels to stand back up

DB Squats

Lower Body HIIT

W7/D3

Great first workout to get back on it. Good mix of body weight and weighted exercises.

Lilly

Kelly

W1/D1

Kacie

Great arm workout! Definitely felt the burn!!

Katie

Audge

W1/D2

W1/D3

I liked how this workout was easy and challenging at the same time. Thanks Kayla :)

Maria 

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

W7/D3

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