Name: Playbook - BondFit . - New Year Challenge Day 3:
Uploaded: 2024-01-03T13:54:20.907Z
Duration: 60 min
Description: New Year Challenge Day 3:

I love a good run followed up with a quick set of exercises.

Alysha Sandstrom

Great workout, hardest part by far where the burpees

Matilda

It was a great quick workout! I really loved the short run 🏃🏽‍♀️✨️

Alisa

Verena

Tatiana

Great workout I could squeeze in before work… and pushed me since i don’t normally run!

Kelly

Complete either 1 mile run or 2 mile bike ride. Make sure you push yourself to about 8/9-10 RPE. 

Straight after the run/bike ride complete the following exercises: 

- 25 Burpees 
- 50 Walking Lunges 
- 25 Star Crunches 
- 50 Mountain Climbers 
- 25 Push Ups

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

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

Body weight walking lunges

- lay down with arms and legs extended in a star shape
- Set up an placeable on ground then crunch reaching the hand to the opposite foot at the top
- return to start and alternate both sides

Star Crunches

- 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 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

New Year Challenge Day 3:

I'm so excited to see where this challenge leads.

Challenge Intro/Info!

It was very beneficial and it worked everything 11 push ups, 11 sit ups, & 2 squats

Zara

Got 8 sets of all 3 movements, starting the 9th when timer went off

I didn’t fully understand how to do the workout. I would like a video demo of a couple rounds to understand if I’m doing it right

AnnaLea

New Year Challenge Day 1:

I have a moderate case of diastasis recti, so ab workouts can be quite challenging. I needed to take the easiest modifications and make additional adjustments but it's still a great challenge.

New Year Challenge Day 2:

This was a great core challenge. I was able to modify as needed and get through this workout.

Quick but tough… will be feeling this one for a while

New Year Challenge Day 4:

I totally underestimated this one (especially the prisoner squats)! It was a great leg burn!

Great workout,(but hard) I've never been a fun of leg days

New Year Challenge Day 5:

Those push ups absolutely killed me! It was great, though! I'm glad I was able to fit this workout into my day!

This was by far the most difficult for me, my upper body is WEAK!

Great workout, better than day 5, but just because it was upper body 😂

New Year Challenge Day 6:

A much needed workout for me. Was nice to get outside even if it was a little chilly!

I have done much running since the summer, but this reminded me how much I enjoy it.

New Year Challenge Day 3:

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