Name: Playbook - Rebecca Wales - Full Body- home workout #3
Uploaded: 2023-03-10T01:31:28.620Z
Duration: 40 min
Description: Full Body- home workout #3

3 sets- 
Around the World Squat kicks (right) (30 seconds)
Around the World Squat Kicks (left) (30 seconds)
Bulgarian Split Squats (right) 10/10/10
Bulgarian Split Squats (left) 10/10/10

1 set-
Walking Lunges (7 minutes- unbroken if you can!)

3 sets- 
Chair Dips 10/10/10
Push up + push back 10/10/10
Superman Swimmers (30 seconds)

3 sets- 30 seconds each move. 
Bicycle Crunches
Hollow Body Knee Tucks
Sit ups
Pike plank

Sink into a squat. Kick to the front. Squat again, kick to the side. Squat again and kick to the back. 
Stay on the same leg for the assigned time or reps before switching

Around the World Squat Kicks

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

Superset

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

Body weight walking lunges

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Complete one push up and then lean your hips back toward your heels. That’s 1 rep!

Push up + push back

In a Superman position pretend to swim or paddle with your arms and legs

Swimmers

Triset

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start with your arms and legs extended
- Bring your knees in towards your chest
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

Sit ups

In a high plank position, extend your arms and press your hips in an upward motion. Return to plank and repeat

Pike planks

Core

Full Body- home workout #3

Full body- home workout #2

These are some great new moves! Love it!!

Sarah

This workout was definitely challenging! As someone new to exercising, having video examples for every exercise is so helpful!

Full Body- home workout #3

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