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

SO HARD on the legs, but the last exercise was a nice one to end on with a little break on the legs! Made me feel fantastic again!!🤩

Jane

Tynke

my abs and bum just got abused and i liked it

Angie

The mountainclimbers were challenging but overall it was nice!

Hans

I found Day 2 more challenging and my leg muscles are still sore after 2 rest days. Still a great set of exercise!

Louisa

I loved this workout but found the Mountain Climbers really hard to do. I kept looking at the video and reading the instructions but couldn't work out what I was doing wrong. I felt clunky! 😕

Mention that you need a bench to do the step ups

Marisol

Definitely feeling this one today. Feeling capable and confident though 😊

Amelia

Brilliant! The mountain climbers were a bit of a killer!

Tony

Great start to week 1, easy to follow and I love the exercises!

Julie

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

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

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

Julia

I like my 1st workout. Its simple and doable. Suitable for all level of fitness.

Dang Ayu

Good beginning of the day. Challenging, but not too hard.

Week 1/Day 1 -  Full Body Workout

Would love some guidance on different ways to do the single leg raises with weight, I do not have ankle weights right now, but a GREAT work out!!👑

challenging on my arms and shoulders but felt great 😊👍🏼

Week 1/Day 2- Full Body Workout

Dilnara

Today’s workout was at another level and superb! Exactly what I needed to get out of my head. Thank you for this gift!

overall great workout! but some non-jumping alternatives would have been nice since i live upstairs in an apartment complex.

Week 2/Day 1 - Full Body Workout

It was very good. It’s great to feel my body getting active. Thanks, Lucy!

Franziska

really broke a sweat with this one 👏🏼

Week 2/Day 2 - Full Body Workout

Week 2/Day 3 - Full Body Workout

A little harder but very good! Three weeks with exercises including the YouTube. I will repeat week 2 once again. Thanks Lucy and a nice weekend to all!

It's just to hot to workout. But I got it. It was cardio workout as well today 🥵

Week 3/Day 1 - Full Body Workout

Sorry, typo, quite glad to give you 5 stars 😄

Incredibly Challenging, especially those inch worms!

Week 3/Day 2 - Full Body Workout

Katrina

Great Challenge, especially the wall sits!

Michele

Week 3/Day 3 - Full Body Workout

So challenging on a rainy day and after a night of restless sleep…..but I did it!

Second time through Weeks 3 and 4 and I'm still really  struggling! Muscles have disappeared with age. Still enjoying and persevering - I'll get there!

Week 4/Day 1- Full Body Workout

Took a week off for a family vacation….I feel like I didn’t miss a day! Same great challenge!

Tough one - really struggled with the planks; need to work on my arm strength!

Week 4/Day 2 - Full Body Workout

I did it!!! Thank you, Lucy, it was great! 😊 the walking burpees really are a game changer

Nathalie

It ‘‘twas wonderful! Thank you for these simple yet effective workouts!

Week 1/Day 3 - Full Body Workout

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