Name: Playbook - Kelsey Oloughlin - W3/D6 Legs + Shoulders- Week 3
Uploaded: 2023-07-16T16:52:58.199Z
Duration: 45 min
Description: W3/D6 Legs + Shoulders- Week 3

Don’t have a bosu ball or kettle bells in my home gym but other than that, it was great!

Alyssa

Michelle

-Holding a squat position, hold weight to chest, push out & bring in
-20 seconds

Squat with Press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

-Lunge position
-Perform Arnold press with one arm
-8 per arm

Kneeling Arnold Press

-Using a Bosu Ball, push-up with one arm on the ball and the other on the ground, move sides
-15 seconds

Boss Ball Alternating Push-ups

-Backward Lunge, while in lunge position, perform lateral raise 
-10 reps per leg (20 total)

Lunge into Lateral Raise

-Perform push-up, come up, and jump into low squat

Push-up Into Squat

-Table top position
-Bring arm and opposite leg together in the middle
-10 reps per side

Arm to Knee Crunch

Using a challenging weight, keep your back flushed to the ground & chin neutral

Weighted Dead Bugs

-Hold weight with arms straight
-Using lower abs, bend your legs, tap ground, and bring up with your hips

Weighted Toe Taps with Hip Lift

W3/D6 Legs + Shoulders- Week 3

Rachel

Monica

W1/D1 Glutes + Quads

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana

W1/D2 Shoulders + Triceps

Amber

Amazing!!!! My arms are like jello!!!!!!!

Lynsey

Can’t feel my arms. Such a good workout!

Becca

W1/D3 Back & Biceps

Livia

W1/D4 Hamstrings & Glutes

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

W1/D5 Full Body Workout

Lauren

Great abs even though it was a late workout

W1/D6 Abs Workout (Active Rest Day)

Love the format of these work outs! So efficient and I am always sore 😅

W2/D1 Quads & Glutes - Week 2

Selena

Gisele

W2/D2 Shoulders, Chest, & Triceps - Week 2

Back hurts abs hurt tomorrow gonna be sore but we’ll worth the efforts

W2/D3 Back, Biceps & Abs - Week 2

Dila

Serena

W2/D4 Hamstring Focused Leg Day - Week 2

SO GOOD!!! Dripping sweat! Great full body workout!!!!!!

Anais du Preez

W2/D5 FULL BODY WORKOUT - Week 2

Gaia

W3/D1 Quad + Glutes + Abs - Week 3

Doing your programme all over again because I loved it so much the first time 🔥🔥

Kirsty

I had to do this with a lighter weight but the reps and different kinds of lifts really pushed me! I don’t think I’ll be able to lift my arms from my side the rest of the day 😂

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

W3/D4 Hamstrings + Glutes

Kylie

W3/D4 Hamstrings + Glutes - Week 3

Catherine

W3/D5 Back + Biceps + Abs- Week 3

Annie

Little too many reps at the beginning, I shortened the reps! Good burn!

Did only 2 sets of everything but still higher reps

W4/D1 Quads + Glutes + Core

Did a different thing instead of bear crawl hip to belly button on all 4s

W4/D2 Shoulders + Triceps + Chest & Abs

W4/D3 Back + Abs

Absolutely loved this workout!!! Super sweaty!

Kayla

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

Beatrice

W5/D2 Biceps, Shoulders, Triceps + Core

W5/D3 Back + Abs

Felt strong today and grabbed the heaviest weights! 💪 In love with this program more and more! 💙

Liza

W5/D4 Hamstrings + Glutes

W5/D5 Chest, Triceps + Core

W5/D6 Full Body Burn 🔥

Provide alternatives to some of the step up exercises if they’re too hard for some people- knee pain w so many reps

My legs were shaking after this one. Especially since I decided to use my heaviest weights 🥵

W6/D1 Glutes, Quads + Core

Such a good work out! I really love how your work outs makes me feel afterward!❤️

W3/D6 Legs + Shoulders- Week 3

Community

More workouts from Kelsey Oloughlin