Name: Playbook - Lucy Lismore - Week 1 - Workout 3
Uploaded: 2022-01-04T12:46:34.872Z
Duration: 15 min
Description: Week 1 - Workout 3

Wanted to quit after the 1st round. Difficultly challenging!

Marisol

Michele

Alice

Emma

Wow, what a workout... barely got through that one! Woah, didn't see that coming. Was fun!

Caelan

That one killed me! I didn't make this one to the end but I'm sweating so I'm happy 😀❤

Tasha

I survived till 2nd round but not give up tomorrow is another day 💪💪💪❤️❤️❤️

Joanna88

Warm Up Circuit (Repeat once)

Main Workout Circuit (Repeat 3 times):

1. Forward/Back Jumps
2. In & Outs
3. Oblique Tap Downs 
4. Squat jumps
5. Oblique In & Outs
6. Table Top

60 seconds rest

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

Perform all 6 exercises for 30 seconds with as little to no rest. 

Once you have completed the circuit take 60 seconds rest.

Repeat the circuit for a total of 3 times.

With feet slightly wider than shoulder width apart touch the ground beneath your legs. 

Explode forward and land on both feet then touch the floor again before jumping back to your original position and repeating for the specified time.

Forward/Back Jumps

Start in a plank position with your hands directly below your shoulders and you eyes focused around a foot in front of your hands.

Keeping your core engaged, jump both feet together and aim to get your knees a close to your chest as possible then jump back.

To modify this exercise you can step your feet instead of jumping.

In & Outs

Stand with feet shoulder width apart.

Touch the outside of your left foot with both hands and then circle them to the side and over the top of your head to touch the outside of the opposite foot.

Add a jump to make this movement more challenging. 

Note: Try to raise your arms directly above your head rather than moving forward.

Oblique Tap Downs

Start with your feet slightly wider than your hips with your toes pointing around 45 degrees.

Squat back keeping your weight in your heels and chest up

Squat Jumps

Start in a plank position with your hands directly below your shoulders and you eyes focused around a foot in front of your hands.

Jump with you feet together and bring both knees to the outside of one elbow.

Jump back to the plank position and repeat on the opposite knee.

Maintain a strong core throughout the exercise and to modify step instead of jump your feet.

Oblique In & Outs

Place your feet around hip width apart and place your hands beneath your shoulders with fingers facing in the same direction as your toes (its ok if they need to face another way for comfort).

Lift your hips towards the ceiling by tilting your pelvis towards the roof and squeeing your glutes (butt). Return to the starting position and repeat.

Table Tops

Main Workout

Week 1 - Workout 3

Really good but my wrists were hurting. Would love to know how to work on strengthening my wrists

Yaso

Noelani

Week 1 - Workout 1

Most challenging and difficult workout I’ve done this far on this app. Was very tempted to quit, but managed to push through.

I have to stay I really love a HIIT (circuit) workout more than a repetitious workout. I’m just aggressive that way 😂

Spring Beddome 

Week 1 - Workout 2

Andrea

my favorite workout so far! please do more combat based workouts💙

This one went very good! No gasping for air

Emily

Week 1 - Workout 4

Marianne

Week 2 - Workout 1

Let it be known, I am gonna do burpees till I hate them no more

Week 2 - Workout 2

hated this one today won't lie found it hard got me sweating but glad i did it! thanks

janine

Never under estimate the power of a bodyweight workout😉

Week 2 - Workout 3

Week 2 - Workout 4

The exercises don’t time and progress automatically, you constantly have to press the app

Week 1 - Workout 3

Community

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