Name: Playbook - Rachel Nicole - W1/D3 Full Body Circuit
Uploaded: 2023-01-16T12:36:06.459Z
Duration: 30 min
Description: W1/D3 Full Body Circuit

Nancy

Mavity

Push pace =
Run/jog 0-1% incline 
Walk at 6-8% incline

Run/jog at 0-1% incline OR walk at 6-8% Incline

Moderate Push Pace

-Decrease speed for joggers + runners 
-Decrease incline for walkers

Walking Recovery

Cardio Intervals

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Push Up

Circuit

W1/D3 Full Body Circuit

I’m late on the challenge but better late than never! After not working out for month this workout kicked my butt…in a good way lol

Orsella

Awesome! First workout in the app and loved it

Britney

Loved it! My legs are so sore and I was able to do it from my home no problem!

Jodi

W1/D1 Lower Body

Loved the supersets! Quick and effective workout!!

W1/D2 Upper Body | Cardio

W1/D4 Lower Body | LISS

Ashley

W1/D5 Endurance Power Day

W1/D6 Upper Body Push-Pull + Core

Just what my legs needed after my rest day! Can’t wait to crush this week💪

W2/D1 Lower Body Day

W2/D2 Upper Body AMRAP

W2/D3 Endurance Day

W2/D4 Lower Body AMRAP

W2/D5 Endurance Power Day

W2/D6 Upper Body + Core

W3/D1 Lower Body Strength

W3/D2 Upper Body Push Day

W3/D3 Active Recovery

W3/D4 Lower Body Accessory

W3/D5 Endurance Power Day

W3/D6 Upper Body + Core

W4/D1 Lower Body Strength Day

W4/D2 Upper Body + Core

W4/D3 Active Recovery Cardio

Adriana

W4/D4 Lower Body Day

W4/D5 Endurance Power Day

W4/D6 Upper Body + Core

W5/D1-Lower Body Strength Day

W5/D2-Upper Body Strength Day

W5/D3-Active Recovery Day

W5/D4-Lower Body Day

W5/D5- Endurance Power Day

The banded lat pull downs were harder than I thought. This workout felt great!

W1/D3 Full Body Circuit

Community

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