Name: Playbook - Lucy Lismore - Week 2 - Workout 3
Uploaded: 2022-01-04T12:47:59.665Z
Duration: 15 min
Description: Week 2 - Workout 3

Caelan

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😉

Marianne

Warm Up Circuit (Repeat once)

Main Workout Circuit (Repeat 3 times):

1. Forward/Back jumps
2. In & Outs
3. Side to Side Tap Downs 
4. Squat Jacks
5. Over the Step Jumps
6. Russian Kicks

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

Perform a side lunge and place the opposite hand to the bent leg on the floor by that foot or on the bent knee.

Raising your hands above your head, push off the bent knee switch your feet and land in a side lunge on the opposite leg.

Continue repeating this movement back and forth for the specified time.

Side to Side Tap Downs

Start by standing with your hands on your hips.

Jump into a squat and land with your feet slightly wider than your hips with your toes pointing around 45 degree.

Push your weight through your heels and explode to the starting position using a little jump.

Land softly and repeat the movement.

Squat Jacks

Place your hands on the floor underneath your shoulders.

Bend your knees and jumps your feet from one side to the other trying to control the movement as much as possible.

Tip: Try to imagine you are jumping over something, or actually put something there.

Over the Step Jumps

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).


Flick one foot out in front of you and then switch your feet and repeat with the opposite leg. 

To make this harder you can add a jump in between and make it quicker!

Russian Kicks

Main Workout

Week 2 - Workout 3

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

Yaso

Marisol

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

Alice

Week 1 - Workout 2

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

Michele

Week 1 - Workout 3

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

Week 2 - Workout 1

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

Week 2 - Workout 2

Week 2 - Workout 4

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

Week 2 - Workout 3

Community

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