Name: Playbook - Lucy Lismore - Week 4/Day 2 - Full Body Workout
Uploaded: 2023-07-07T12:50:14.400Z
Duration: 30 min
Description: Week 4/Day 2 - Full Body Workout

Haley

Marie

Alice

That plank series was rough!! But my planks have gotten so much better this far in the program!

Ilsa

Lubica

Anni

Selena

Couldn’t do all the planks for the specified amount of time. Might need to do this one again with better core and shoulder strength!

Jenny

Reverse plank is harder than it looks 😅

Andrea 

For this workout you will need:
- Light dumbbells or weights (optional)

Workout:
- Warm Up Circuit

- Main Workout
1. Squat Thrusters
2. Tricep Dips
3. Flutter Kicks
4. Plank Hip Dips
5. Side Plank
6. Reverse 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

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

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

Place your elbow directly below your shoulder and stack your feet on top of each other.

Lift your hips towards the ceiling and hold for the specified time.

Do the specified time on each side.

Side Plank

From a sitting position place your hands beneath your shoulders behind you with fingers facing towards your toes.

Engaging your core lift your hips towards the ceiling and hold by squeezing your glutes for the specified time.

Reverse Plank

Week 4/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 ❤️🙏🏻

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!

Spring Beddome 

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! ❤️💪💪💪

Raquel

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

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