Name: Playbook - Lisa Rawlings - Jump Start Week 3 Day 4
Uploaded: 2022-01-20T16:17:58.229Z
Duration: 45 min
Description: Jump Start Week 3 Day 4

A full body workout to increase strength, lean muscle and improve cardio. Keep a timer nearby so you can track 40 seconds of exercise and 20 seconds of rest. Maintaining that rhythm has health benefits as well❤️

A full body circuit plus Cardio. If you’re feeling good, increase the weight/intensity😘

- lay on back
- extend arms and legs out simultaneously without touching down
- crunch together in the middle

Ab Layout Crunch

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- curl dumbbells upward and release 
- Push through your front leg to bring your back leg forward

DB curtsy squat

- Position your hands on a chair, stool or bench
- Kick legs up 
- Return to starting position

Elevated Donkey kick

Full Body Crunch

Core and HIIT make up this circuit but also hits all supporting muscles 😍

- lay supine (face up) on the ground
- with object in hand, reach up toward toes

Ab Toe Reach

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Run in place with high knees 
- Increase speed as you feel comfortable

High knees

Knees and Toes

A full body with plank regular and reverse. Don’t forget the cardio😁

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- plank position
- hands hold to dumbbell stems
- perform push up
- jump feet to side of chest 
- hop up reaching for sealing
- return to start

Plank Row Jump

- hop alternating from one foot to the other
- raise free leg and tap on object of desired height

Hop High Tap

Flip Flop

Jump Start Week 3 Day 4

Terri

1st time .. I ain’t complaining accept that this workout kicked my ass and I’m feeling it to the core. I look forward to more 🙌🏾

Heazy

Monia

Jump Start Challenge Week 1 Day 1

Elizabeth

Melanie Scarlet

Jump Start Week 1 Day 2

Love this jump start right combos of everything!

Jump Start Week 1 Day 3

Bit more muscle training then cardio but I sometimes really like and need that, cause I don’t only want to loose weight but keep my strength I already have

Jump Start Week 3 Day 4

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