Name: Playbook - Lucy Lismore - Week 1/Day 3 - Full Body Workout
Uploaded: 2023-07-07T12:50:14.340Z
Duration: 30 min
Description: Week 1/Day 3 - Full Body Workout

Trish

Haley

Birgitte

It feels good after doing this workout, even though it’s a bit tough but I know it will become easier in the future!

Trin

Vera

Marie

It was great and stress relieving.
Practicing in the first week makes exited and looking forwards to how much stronger and physically able I would be!💪🏻🤩

Gada

Not as challenging as the other ones. But still good

Johanna

First week completed 🥹😍
So proud of myself!!!! 🎉
Girls, keep going, we got this..!

Adriana

First week completed💪🏻 Like we say in Italy: that made me sweat the water of my baptism! So great🤩

Roberta

Hellie

This is day six (week 1 x2) and I felt like it was harder than day one!

Spring Beddome 

Another day of moving the right body parts.

Ines

Mkomko69

2nd time i do this work out. I feel i am a little better than the 1st time.

Tiphaine

The tap through sand climbers really pumped up my abs!

Noelani

Alice

In case there isn’t access to stairs, a stool, etc. There should be an alternative to the step-ups

Stacy

Anni

This workout didn't challenge me like previous two did. Any tips on making it more challenging?

Helina

Tasneem

Was always scared of mountain climbers but thanks to Lucy’s demonstration video it turns out I was just doing them wrong my whole life 😅

Selena

I've been repeating Week 1 for a bit as I had to build some basics, but this was the first workout I manged to complete with all sets - except for the mountain climbers which I find really hard. But I'm feeling progess 💪

Sarah

I have done week one for three weeks now, mon:day 1, Tue:day 2, Wed: day 3, and then repeat Thu, Fri, Sat with Sunday off. I finally feel strong enough to go onto week 2. I’m really learning to love this and I’m already noticing changes in my body. 💋
Thank you for creating this and inspiring me to believe in myself 💝

Kady Newgard

So good! Definitely felt the heat this time :)

Leyla

Steffi

Lubica

Alondra Moreno Valles

Shayna

Irene

I'm doing this program second time it's great 😌

Joanna88

Izabelle

Great work out simple but also challenging!

Dariana

Laras

Excellent workout. My dog ended up sitting on me for most of the work out 😆.

Rebecca

Legitimately feeling more ab muscles than I thought were in the human body.

Very nice exercises :) I enjoyed it! I have one question though, how should I do the exercises that include using one side of the body or one leg? Should I interchange each time or should I do three reps in each side? Thank you Lucy :)

Vanessa

I always loved your youtube workout videos, and I really enjoy workouts in this app!

Dovile

That was great. Loved the 🍑 and 🆎 burn 🔥

Anne Skare

The step ups were a real challenge of balance and control, and the tap throughs were surprisingly challenging! Great way to round out the week ❤️

Kerry J

SO GOOD! This was perfect to squeeze in some movement before the end of the day! 🙌🏼

Jess

Great workout like always 👌❤️❤️❤️❤️I working out for long time but after exercising with you I started to see that my body is changing 😉

Aneta

Another great one! 👍 looks like nothing but I can definitely feel it. Especially if I do it the same way/speed like Lucy.

Andrea 

I wish the exercises that involve both legs/arms/sides, had 6 sets in the options instead of only 3 to be able to count them properly, in case I get distracted n

Daniela Chamorro Handal

Erin Benson

It was great workout 💪💪💪💪 Thank you Lucy ❤️❤️❤️

Great! My husband joined me on this one and we both liked it! Challenging and a good body weight workout.

Kate Hasse

For this workout you will need:
- An incline surface (a suitable height for you to perform step ups)

Workout:
- Warm Up Circuit

- Main Workout
1. Step Ups
2. Glute Bridge
3. Frog Pumps
4. Table Top
5. Mountain Climbers
6. Tap Throughs

Repeat this circuit once to get your body ready and prepared for the workout ahead!

Arm Circles

Windmill

Hamstring Warm Up

Lying on your back, bend at the knees, and plant your feet into the floor.

Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.

As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Glute Bridge

Wrist Circles

Warm Up Circuit

Place one foot on a bench, box or step in front of you.

Maintaining a tall posture, press off of the elevated foot with even pressure and step completely onto the bench.

Lower your foot down as slowly as possible and avoid using momentum to 'bounce' off of the floor.

Step Ups

Lying on your back, bend at the knees, and press the bottom your feet together.

Drive your knees toward the floor.

Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.

As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog Pumps

Sit on the floor, with your feet 12-18" in front of you, knees bent and hands behind you with fingers facing away from your body.

Press into your hands and feet to reach your hips toward the ceiling.

Keep your core engaged to avoid arching through your lower back and pause at the top when your chest and hips are flat.

Return to the starting position and repeat for the recommended reps.

Table Top

Begin in a plank position, with your weight supported by your hands and toes. 

Flexing the knee and hip, bring one leg until the knee is approximately under the hip.

Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

Mountain Climbers

Lie on your back on the floor and glue your lower back to the ground.

Bend your knees to 90 degrees and extend your arms above your head. 

Slowly reach your arms over and tap the floor as far as possible in front of you before returning slowly to the starting position.

Repeat for the specified reps.

Tap Throughs

Week 1/Day 3 - Full Body Workout

Adaptations for push ups, audio instructions, guidance on how to use the app so the timer between the exercises is automatic

Rose

I just started to workout again after 3 pregnancys. And it was absolute perfect. Thanks so much ❤️🙏🏻

Cerys

Week 1/Day 1 -  Full Body Workout

Very perfect workout for a beginner like me ❤️🙏🏻 Thank you so much!!!

Initially I thought it would be follow along which I am used too, taking time to get accustom to this  format. It would be good to cast to TV. Enjoying so far.

Week 1/Day 2- Full Body Workout

would be great to have an optio to run the whole workout continuosly

Oriol

Anaïs

Week 2/Day 1 - Full Body Workout

Mårten

I like it, but it's a bit unclear when you're supposed to switch side or leg for certain exercises. I wish it was made very clear in the text

Awesome workout, im beginning to love it!!! 💪💪💪

Week 2/Day 2 - Full Body Workout

Added some fun variety to this session. Week three and going strong!

Week 2/Day 3 - Full Body Workout

those knee exercises were really intense but manageable 😅 and I think I will do the mountain climber before the push ups next time, so my weak arms can still do them 😀

Nathalie

Hard today and I noticed my left thigh hurts a bit when strained. Well, it will be better next time 😊

Week 3/Day 1 - Full Body Workout

Michele

This was just an awesome workout! ❤️💪💪💪

Raquel

Week 3/Day 2 - Full Body Workout

Week 3/Day 3 - Full Body Workout

I found this one worked me hard particularly the lunges, it also challenged my balance

Great burn! The mountain climbers are killer. I modified the last set 🙃

So hard today for some reason. My body felt so heavy, my mind not committed. Hopefully it feels better tomorrow.

Week 1/Day 3 - Full Body Workout

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