Name: Playbook - Lucy Lismore - Week 3 - Workout 3
Uploaded: 2022-01-04T12:09:02.368Z
Duration: 15 min
Description: Week 3 - Workout 3

Warm Up Circuit (Repeat once)

Main Workout Circuit (Repeat 3 times):

1. Basketball Shooters
2. Frog Jumps
3. Alternating Taps Downs
4. Squat Jacks with Punch
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.

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 Shooters

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 land with them outside of each hand. Jump to return to the starting position and repeat.

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

Frog Jumps

Tap the outside of your right foot with your right hand.

Jump up and switch to touching your left foot with your left hand.

Keep alternating this for the specified time.

Alternating 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. Additionally, extend your hands into the air as if you are punching the ceiling,.

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

Land softly and repeat the movement.

Squat Jacks with Punch

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 3 - 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

Marianne

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

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 3 - Workout 3

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