Name: Playbook - Leah Casciano - HUSTLE DAY 3
Uploaded: 2024-03-19T19:56:02.599Z
Duration: 30 min
Description: HUSTLE DAY 3

Arms & Abs workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

4 Circuits x 5-minute AMRAPS (as many reps/rounds as possible)

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Kettlebell
⚡️ TRX

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

5-minute AMRAP (as many reps/rounds as possible)

Minimal rest between rounds will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Kettlebell
⚡️ TRX

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Begin in a push up position with a kettlebell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB plank pull through

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Extend one arm at a time
- Keep your core engaged

Extended plank with reach

A & A amrap 1

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Keep your feet planted for support

TRX Assisted pull-ups

- Hold on to a stationary surface for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat (TRX)

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead while rotating across your body
- Switch hands and repeat with opposite hand

DB single arm clean and rotating press

A & A amrap 2

5-minute AMRAP (as many reps/rounds as possible)

Minimal rest between rounds will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Kettlebell

- Sit on floor with legs fully extended and a kettlebell in front of chest
- Press the kettlebell overhead
- Lower slow and controlled

KB Z press

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

A & A amrap 3

5-minute AMRAP (as many reps/rounds as possible)

Minimal rest between rounds will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ TRX

- Begin in standing prone
- With your elbow slightly in front of you 
- Press the end of the strap up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm TRX Press

- Start in a high plank position 
- Lower your chest to the floor
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

TRX Atomic Push-Up

- Feet in TRX straps hands on floor
- Engage core and lift hips
- Stack hips over shoulda before returning to plank hold

TRX Plank to Pike

A & A amrap 4

HUSTLE DAY 3

Isabel

Susan

HUSTLE DAY 1

Gia Gaudio

Awesome full body workout! I Loved all the sumo squats. The Videos are so helpful!

HUSTLE DAY 2

Michelle

This one was amazing! Super simple exercises but also so intense that my arms are shaking as I cool down 💪

Heather

HUSTLE DAY 4

Loved this! It was so intense but quick. These short workouts make it easier to stay on track!

HUSTLE DAY 5

Just finished Holiday hustle 6 - that was an AWESOME workout! Feeling like a beast now. 😍

Vanessa Solomon

HUSTLE DAY 6

HUSTLE DAY 7

HUSTLE DAY 8

This was phenomenal! The exercises were fun and I'm sweating like crazy! 😮‍💨

HUSTLE DAY 3

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