Name: Playbook - Sweat Rewards - W3/D3 Day 17
Uploaded: 2023-01-02T02:01:35.048Z
Duration: 120 min
Description: W3/D3 Day 17

This one i did complete though it shows incomplete

michelle

1. Ski abs – 4 x 30 sec
2 .Mountain climbers – 4 x 30 sec

3. DB Forward lunge to twist (upper body) 4 x 30 sec each side
4. High/low plank – 4 x 30 sec

5. Flutter kicks – 4 x 30 sec
6. leg raises 3 x 45 seconds each
7. Hip dips 3 x 45 sec

45 min cardio

- Start in a high plank position
- Jump both feet in, tucking your knees, to the outside of one hand
- Jump your feet back and repeat to the opposite side
- Alternating back and forth for time or reps

Plank ski abs

- 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

Superset 1

DB Woodchop

High to low plank hold

Superset 2

- 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

Standing banded lateral leg raise

- 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

Circuit

Cardio of your choice

W3/D3 Day 17

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.

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

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.

W3/D3 Day 17

Community

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