Name: Playbook - Laura Sanchez - Day 4 - Week 3 - Semana 3
Uploaded: 2024-02-25T04:18:30.644Z
Duration: 45 min
Description: Day 4 - Week 3 - Semana 3

:30 Sec ON/ :30 OFF
Select the custom timer and repeat the circuit 4 times.

We have to go as hard as we can in those :30 sec because we rest after that for :30sec

Selecciona el temporizador personalizado y repite el circuito 4 veces.

Tenemos que ir tan duro como podamos en esos :30 segundos porque descansamos después de eso :30 segundos

- Stand with your feet shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a high plank
- Tap each toe one at a time by bringing your knee to your chest
- Hop your feet back in and stand up

Sprawls Toe Taps

Hand Release Push ups

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm taking the dumbbell overhead
- Lower the dumbbell with control to the starting position
- Alternating back and forth for time or reps

DB Power Snatches

- Begin in a high plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes
- Make your feet a little wider for a more stable base and keep your body straight from head to heels
- Think long spine, butt down, and abs engaged
- Pull one dumbbell up toward the hip keeping the dumbbell close to your side, elbow driving back
- Resist rotating your shoulders and hips
- Use your core strength and keep them facing the floor as best as you can
- Slowly return it to the floor and repeat with the other dumbbell

Renegade Row

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

HIIT WORKOUT

- Place a plate on your upper back
- Get into a low plank position while maintaining the weight on your back
- Hold a solid body position for the desired time

Weighted Plank

- Stand up tall with your feet shoulder-width apart
- Hold a weight in one hand with your palm facing your hip and place your opposite hand behind your head
- Bend to your side, as far as it feels comfortable,
- Come back up to starting position
- Complete desired reps then repeat on the opposite side

Day 4 - Week 3 - Semana 3

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