Name: Playbook - Sweat Rewards - W1/D3 Day 3
Uploaded: 2023-01-02T02:01:34.927Z
Duration: 45 min
Description: W1/D3 Day 3

Lenise

1. Leg raises 4 x 30 sec
2. Sit ups w/ weight (4 x 30 sec)

3. Hip Dips 4 x 30 sec
4. Side plank  crunches – 4 x 10 each side

5. High/low plank 4 x 60 sec
6. Mountain climbers 3 x 45 seconds each
7. High knees 3 x 45 sec

40 min cardi0

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower your legs back down to starting position
- Avoid swinging as much as possible

Hanging leg raises

- Lying face up with knees bent and feet flat on floor
- Hold a weight near the forehead 
- Curl head and shoulders off the floor engaging core
- Bring the weight overhead as you sit up
- Return to starting position under control

Weighted sit up

Superset

- Start in a low plank position
- Rotate and drop your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- 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

Side plank 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

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

Mountain climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Circuit

Cardio of your choice

W1/D3 Day 3

I did not know there was s phase 3. I was repeating 2 which would be just as good. Anyhow, I am just happy to be a part of it.

michelle

Welcome to Phase 3!

W1/D1 Day 1

I can’t believe an arm workout did me like this!!

W1/D2 Day 2

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

W2/D4 Day 11

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14

W3/D1 Day 15

I like not having to figure out my cardio for a change. However having choice helps to strategize target areas like stretching.

W1/D3 Day 3

Community

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