Name: Playbook - Toni and Poppy Livers - W3/D2 Conditioning
Uploaded: 2021-11-11T16:00:07.281Z
Duration: 45 min
Description: W3/D2 Conditioning

Circuit: x 3 
- Split squat hold right 30 sec. with 15 sec. rest
- Split squat hold left 30 sec. with 15 sec. rest 
- Lunge jumps 30 sec. with 15 sec. rest 

Circuit: x 3 
 - Hand release push-ups  30 sec. with 15 sec. rest
- Lateral bear crawl 30 sec. with 15 sec. rest 
- Full sit ups 30 sec. with 15 sec. rest 

Circuit: x 3 
- Alt. reverse lunge 30 sec. with 15 sec. rest 
- Alt. reverse lunge 30 sec. with 15 sec. rest 
- Mountain climbers 30 sec. with 15 sec. rest 

Circuit: x 3 
- Prison squats 30 sec. with 15 sec. rest
- Squat jumps 30 sec. with 15 sec. rest 
- Plank ups 30 sec. with 15 sec. rest

-knee close to the ground 
-chest up
-both sides

Split squat hold

- Perform lunge jumps changing front legs while in the air

Lunge jumps

Circuit

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Lateral bear crawl

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up bringing your chest to your knees
- Go back in a controlled motion

Full sit up

- Stand in a stationary position
- Step back  into a  reverse lunge repeatedly and back  with alternating legs

Alt. Reverse lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-Start on your knees
- Step up to your feet in al low position 
- Stand up fully

Prison squats

- From the bottom of a squat position jump into the air
- Land with soft knees

Squat jumps

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

W3/D2 Conditioning

I can’t breath. That was so horribly amazing.

Crystal

Great leg burner. Excited to start this program!

Amanda

Romy

W1/ D1  Strength

Great home workout! I’m dripping in sweat 😅😅

Jalina n Ryan

Awesome home workout! Tough but perfect if you need a quick burn 🔥

Jesaiah

W1/D2 Conditioning

Great workout 💪🏼 shoulders are on 🔥

Yessenia

W1/D3 Strength

W1/D4 Conditioning

W1/ D5 Strength

W2/D1 Strength

Quick burn! Love the tabata style, quick rest and back at it!

W3/D2 Conditioning

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