Name: Playbook - Sweat Rewards - W1/D3 Day 3
Uploaded: 2023-01-02T02:01:34.891Z
Duration: 45 min
Description: W1/D3 Day 3

Rebekah

Had to modify the planks but it was a great workout. Thank you.

Mysha

Did my workout in reverse today, I did my 20 minute cardio then my reps… side planks I had to
Modify and My up down plank I modified the last 2 reps to holding planks. Good workout!!!

Jana

Ok it did get harder Gradually. My cardio was a kick-boxing workout from FitOn 🦾🦾🦾

Brenda

Kelly

Lenise

Javid

My abs are feeling tight! Amazing workout and those side planks had me shaking lol

Shannon

Was harder than i thought it would be. I did the side plank on my knees. Just not there yet to do it on my whole leg!

Erika

1. Supermans 4 x 30 sec  
2. Table top extensions 4 x 10 each side

3. Flutter kicks 4 x 18  
4. Side plank crunches 4 x 10 each side  

5. Heel tap crunches 4 x 20 
6. High low plank 3 x 45 sec
7. Side plank leg raise 3 x 45 sec each side  

20 minutes cardio

1. Supermans 4 x 30 sec  
2. Table top extensions 4 x 10 each side

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top and pull your arms back 
- Lower back to starting position

Supermans

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

10 reps each side

Bird dog (table top extensions)

Superset

3. Flutter kicks 4 x 18  
4. Side plank crunches 4 x 10 each side

- Lay on your back with your legs elevated, shoulders slightly elevated
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Return to starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

Side plank crunches

5. Heel tap crunches 4 x 20 
6. High low plank 3 x 45 sec
7. Side plank leg raise 3 x 45 sec each side

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Heel tap crunches

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Get into a side plank position
- Raise your top leg
- Hold position for desired time

45 sec each side

Side plank with leg raise

Triset

Cardio of your choice

W1/D3 Day 3

Rubiedesigns

These workouts are intense for “Day 1” this isn’t for people in years or months. They are also rough on the knees also. Hopeful day 2 is a little better.

Kenisha

Welcome to Phase 1!

Great starter workout to get back into the gym.

Asha Fears

W1/D1 Day 1

I struggled with the dumbbell push ups but it was a great workout

Naledi

I have done her program and live workout’s 2 years ago and the results weee amazing… so getting back into it this is just what I needed! #28daychallenge

Tanya

W1/D2 Day 2

It was so hard omg. Definitely had to modify a lot but got it done.

Sweat sesh! Great workout… modified burpees, only got 40 seconds on wall sit and modified Bulgarian split squats with staggered stance Romania dead lifts

W1/D4 Day 4

The extra 20 minutes almost took me out 😭

I’m tired 🥵 great workout stronger day by day a bit off schedule with my days but not giving up!

Today was very challenging but I pull through and enjoyed it

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

I feel stronger compared to last week. Thank you!

Vanessa

W2/D1 Day 8

Wasn't too difficult cardio after almost took me out the game though 😂

Great workout, my core was feeling it!
After only one week I feel much stronger :)

W1/D3 Day 3

Community

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