Name: Playbook - Lucy Lismore - Week 3 - Workout 4
Uploaded: 2022-01-04T12:17:28.554Z
Duration: 15 min
Description: Week 3 - Workout 4

Warm Up Circuit (Repeat once)

Main Workout Circuit (Repeat 3 times):

1. In/Out Burpee
2. Plyo Lunges
3. Side Plank Crunch (Left)
4. Renegade Row
5. Side Plank Crunch (Right)
6. Up & Down Plank

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.

Perform a burpee.

When you get to the plank position just your knees in towards your chest and then return to the plank position.

Step back up and continue to repeat for the specified time.

To modify perform regular burpees or walking burpees.

In/Out Burpee

Start in a lunge position with your knees bent at 90 degrees and chest up.

Explode up and jump to switch legs landing in a lunge position on the opposite side.

To modify this exercise remove the jump and perform reverse alternating lunges.

Plyo Lunges

Start in a side plank with your right side towards the floor.

Your elbow or hand should be stacked beneath your shoulder and hip drawn up towards the ceiling.

If you need to modify by placing your bottom knee on the ground this is not a problem.

Lift your top foot in the air and extend your arm over your head.

Draw your knee towards your elbow and extend back to the starting position.

Continue to repeat for the specified time.

Side Plank Crunch (Left)

Start in a plank position with your hands directly below your shoulders and you eyes focused around a foot in front of your hands.

Whilst trying to maintain a plank position draw one elbow back towards the ceiling and return to the floor in a controlled motion.

Repeat on the other side.

Renegade Row

Start in a side plank with your left side towards the floor.

Your elbow or hand should be stacked beneath your shoulder and hip drawn up towards the ceiling.

If you need to modify by placing your bottom knee on the ground this is not a problem.

Lift your top foot in the air and extend your arm over your head.

Draw your knee towards your elbow and extend back to the starting position.

Continue to repeat for the specified time.

Side Plank Crunch (Right)

Start in a plank position with your hands directly below your shoulders and you eyes focused around a foot in front of your hands.

Place one elbow on the ground and then the other then return to the starting position using your hands.

Continue to repeat this whilst maintaining a plank position throughout.

Up & Down Plank

Main Workout

Week 3 - Workout 4

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 4

More workouts from Lucy Lismore