Name: Playbook - Lucy Lismore - Week 3/Day 3 - Full Body Workout
Uploaded: 2023-07-07T12:50:14.390Z
Duration: 30 min
Description: Week 3/Day 3 - Full Body Workout

Haley

Marie

Raquel

Truly

I started the 12 week ebook program for beginners and those pistol squats were 😱

Spring Beddome 

Jasmine

Holly

Emma

Alice

Woof! This was hard. Wish there were alternatives for the toe-taps and side planks tho cuz they were more difficult on my elbows and wrists but that’s just personal preference. Great workout, made me work for it!

Noelani

Marina

Wall sit is called ”chaise” in french, which means ”chair”. And I that 😅

Laurent

Lubica

Andi H

Very though, especially the plank based exercises. Good workout ☺️

Lara

Andrea 

Aneta

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 Up Kickthroughs
2. Glute Bridge
3. Wall Sit
4. Table Top Toe Taps
5. Elbow Saw
6. Plank Hip Dips

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.

At the top drive your knee towards your chest.

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

Do the specified reps on each side.

Step Up Kickthrough

Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall Sit

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.

Place your weight into one foot and the opposite arm and reach your hips toward the ceiling.

Simultaneously tap your toe with the hand that is not on the floor.

Perform 10 reps on each foot alternating each time.

Return to the starting position and switch sides.

Table Top Toe Taps

Start in an elbow plank position, with your elbows directly underneath your shoulders.

Shift your bodyweight forwards in a controlled way and return back to the original position.

Keep your core engaged and do not let your lower back arch.

Elbow Saw

Starting in an elbow plank position twist your hips so one side taps the floor and then switch to the other side. 

Make sure to keep your butt low throughout the transition.

Plank Hip Dips

Week 3/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 ❤️🙏🏻

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

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

Michele

This was just an awesome workout! ❤️💪💪💪

Week 3/Day 2 - 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 4/Day 1- Full Body Workout

Week 4/Day 2 - Full Body Workout

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

Week 3/Day 3 - Full Body Workout

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