Name: Playbook - Lucy Lismore - Week 3/Day 2 - Full Body Workout
Uploaded: 2023-07-07T12:50:14.383Z
Duration: 30 min
Description: Week 3/Day 2 - Full Body Workout

Michele

This was just an awesome workout! ❤️💪💪💪

Marie

Raquel

It feels good to get back on the bandwagon

Spring Beddome 

This was so so good!! Good sweat workout!!

Mkomko69

Alice

Noelani

Wendy

Selena

Caren

Lubica

Oh this time it was hard at the end. Phew 😰

Noémi

Those basketball shooters are killer if you're listening to the wrong beat music🤣

Karyn

Dovile

Andrea 

Rebecca

Zahra’a

Aneta

Workout:
- Warm Up Circuit

- Main Workout
1. Squat Thrusters
2. Tricep Dips
3. Inchworms
4. Basketball Shooters
5. Flutter kicks
6. Plank

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

Set up for a squat holding your hands at your shoulders (add light weight to make it harder).
   
Flex at the knees and push your hips back as you come down.

Keep your chest up, core engaged and weight in your heels throughout the movement.

Pause at parallell and extend you legs to come back up.

Squat Thrusters

Place your hands on a surface such as a chair, stool, sofa or coffee table with your elbows straight.

Engage your core, as you bend your elbows towards the back of the room and lower your body.

Press away to return to the start position.

Tricep Dips

Stand with your feet close together. Stretch down and put your hands on the floor directly in front of you. This will be your starting position.

-Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs as straight as possible.

Keep going until your body is parallel to the ground in a pushup position.

Now, keeping your core engaged and minimising  any side to side movements walk your hands back towards your feet.

Stand up straight and repeat for the specified reps.

Inchworms

Take a large step to one side whilst extending your arms wide. 

Step over with the trailing foot and reach your arms to the ceiling (imagine you are shooting a basketball).

The more you bend your legs during the side step the harder the exercise. You can add a jump to your reach and increase speed throughout to make this exercise more challenging.

Basketball Shooter

Lie flat on the floor, with your legs extended in front of you.

Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.

Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter Kicks

Place your hands direction below your shoulders and keep your body parallel to the ground.

Keep your core engaged and a neutral spine at all times, and gaze out around one foot in front of your hands.

Plank

Week 3/Day 2 - 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 ❤️🙏🏻

Anni

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.

Trish

Haley

Week 1/Day 2- Full Body Workout

Birgitte

Week 1/Day 3 - 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

Johanna

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

Week 2/Day 2 - Full Body Workout

Adriana

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

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 3/Day 2 - Full Body Workout

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