Name: Playbook - Lucy Lismore - Week 3 - Workout 1
Uploaded: 2022-01-04T12:50:51.454Z
Duration: 15 min
Description: Week 3 - Workout 1

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

Briallen

Marianne

Warm Up Circuit (Repeat once)

Main Workout Circuit (Repeat 3 times):

1. Inchworm to Squat
2. Fast Feet Shuffles
3. Plank Jack Toe Taps
4. Back Extension Row
5. Alternating Side Lunge with Reach
6. Side to Side Bear Crawl

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.

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.

Remain in a squat position and repeat the movement for the specified time.

Inchworm to Squat

Put your weight in your toes and shift your weight from one foot to the other as quickly as possible whilst shuffling to the left. 

After four seconds switch the direction of your foot and quickly return the the original position before repeating in the other direction.

Maintain a strong and engaged core throughout the movement.

Fast Feet Shuffles

Start in a plank position with your hands below your shoulders and eyes slightly in front of your hands.

Press back and reach your right hand to your left foot.

Draw your chest forward to perform a plank jack before repeating the movement on the other side.

Plank Jack Toe Taps

Lie on a mat on your stomach and straighten your legs behind you.

Extend your arms out in front of you and peel your chest off the floor.

Draw your elbows back towards each other and squeeze your shoulder blades
Lift your upper back, pressing your hips into the mat. 

Lower to starting position and repeat for specified reps.

Back Extension Row

Take a wide step to one side with your leading leg foot facing out approximately 45 degrees and raise your hands above your head.

Sit back over that leg, aiming to keep your chest up and face forward. Your knee should bend in the same direction as your toes. 

Push your weight through the heel and step to return to the starting position and repeat on the other side alternating for the specified reps.

Alternating Side Lunge with Reach

Start in a table top position with your hands below your shoulders and knees beneath your hips and a neutral spine.

Maintaining this position lift your knees around an inch off the floor and while trying to maintain this position move your body one step to the the right.

Take a step to the left back to the starting position and continue alternating direction for the specified time.

To modify perform a quadruped hold.

Side to Side Bear Crawl

Main Workout

Week 3 - Workout 1

finally a HIIT during which I don't collapse or have to make it much easier to get through it :) but still challenging enough. I added some more leg exercises afterwards because I was in the mood 🙃💪🏻

Nathalie

It would be helpful to have some more difficult and easier variations 😊 but overall I got a very good sweat and it was fun!

Jeanne

That felt amazing!!! I love the thrill and aggression I get from the workouts!

Spring Beddome 

Week 1 - Workout 1

my second time doing this round. I replaced the ice skater with another exercise that reminds me of the blow of an axe and that I have seen in Lucy's HITT YouTube video (don't know the name). And I did walking burpees because I can't do the real ones yet 😅 I managed to do 4 rounds instead of 3 and I'm really happy about it

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

Alice

Week 1 - Workout 2

Michele

Week 1 - Workout 3

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

This one went very good! No gasping for air

Emily

janine

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

Caelan

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

Week 3 - Workout 1

Community

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