Name: Playbook - Lucy Lismore - Week 4/Day 3 - Full Body Workout
Uploaded: 2023-07-07T12:50:14.407Z
Duration: 30 min
Description: Week 4/Day 3 - Full Body Workout

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

Nathalie

It ‘‘twas wonderful! Thank you for these simple yet effective workouts!

Stephanie Lakatosh

I finished!! Thank you for the great workout I can do at home!

Mkomko69

Marie

Holly

Emma

Awesome program! I really am starting to feel stronger and can’t wait to start the next program!

Ilsa

Alice

I have tried finishing this program so many times I lost count but I FINALLY made it! Now on to intermediate!

Noelani

This programme is excellent! I really enjoyed doing it throughout. I really do think this is great for beginners. I felt like all the moves were achievable to do, yet they still pushed you. I really loved how each week got slightly harder too. Can’t wait to start the intermediate programme next!

Florence

Great programme 😁👍 Thanks! It would be fab to have an intermediate one here on this platform!

Wendy

Selena

Got through everything except your side planks. You’ve made me so much stronger💪🏻

Kady Newgard

That was a fantastic program! Thank you! 🙌🏻

Kristina

Loved this program, going to get the intermediate ebook next 🙌

Lauriel

Jenny

Lucy Ying-Ju Chu

Andrea 

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 Kickthrough
2. Glute Bridge
3. Walking Burpee
4. Elbow Saw
5. Tuck Hold
6. Elevated 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

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

Begin standing with your legs shoulder-width apart.

Place your hands on the floor and step your legs back so you end up in a high plank position. 

Step your feet under your hips and stand back up.

Repeat.

Walking Burpee

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

Lie on your back and glue your lower back to the ground.

Bend your knees to 90 degrees and extend your arms out by your sides with palms facing upwards. 

Keep your core engaged, and imagine puling your belly button towards the ground (don't forget to breathe).

Tuck Hold

Place your hands shoulder distance apart on the floor directly below your shoulders. Place your feet on a raised surface such as a step, coffee table or chair. 

Brace your core (imagine someone is going to grab your stomach and you need to brace) and hold for the specified time.

To modify you can do a regular plank or plank on your knees.

Elevated Plank

Week 4/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

Haley

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 😀

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 3 - Full Body Workout

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