Name: Playbook - Sweat Rewards - W3/D1 Day 15
Uploaded: 2023-01-02T02:01:35.023Z
Duration: 60 min
Description: W3/D1 Day 15

Combo 1

1. Chest-to-floor burpees 3 x 10 reps
2. Forward to reverse lunge -3 x 12 reps per leg (10+ lb DB)
3. Squat to front toe touch - 3 x 10 reps (bodyweight)
4. Single leg hip thrust -3 x 10 reps (each side )

Combo 2
5. High/low plank -3 x 10 reps each side
6. Inch worms to 4 mountain climbers - 3 x 8
7. Switch kicks- 3 x 30 sec
8. Cross Jacks - 3 x 12
30 min cardio

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

Burpees

- Stand tall holding a dumbbell in each hand
- Take a big step forward and lower into a forward lunge
- Drive out of the forward lunge to return to the starting position
- Step the same leg back and lower into a reverse lunge 
- Return to the starting position
- Repeat the forward lunge + reverse lunge for desired reps
- Complete the desired reps then repeat on the opposite side

DB forward + reverse lunge

Squat + front kick toe tap

Machine hip thrust

Circuit 1

High to low plank hold

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Run in place kicking each leg forward, switching back and forth

Switch kicks

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

Circuit 2

Cardio of your choice

W3/D1 Day 15

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!

Lenise

W1/D1 Day 1

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

W1/D2 Day 2

W1/D3 Day 3

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

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

W3/D1 Day 15

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