Name: Playbook - Sweat Rewards - W4/D3 Day 24
Uploaded: 2023-01-02T02:01:35.102Z
Duration: 45 min
Description: W4/D3 Day 24

1. Hanging leg raises– 4 x sets
2 Sit ups (weighted) – 4 sets
3.  Db woodchop  4 sets
4. Diamond sit ups – 4 sets
5. Loe plank hip dips – 4 sets
6. Russian twist 3 sets
7. Front switch kicks 3 sets
30 min cardio

- 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
- Curl your head and shoulders off the floor until you are sitting up
- Return to starting position under control

Sit ups

DB Woodchop

- Lay on the ground with knees bent the soles of your feet together
- Curl your body up to a seated position, reaching your arms overhead
- Lower back in a controlled motion 
- Engage your core throughout the movement

Diamond sit-up

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands toward the floor

Russian twists

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

Switch kicks

Cardio of your choice

W4/D3 Day 24

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

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.

W4/D3 Day 24

More workouts from Sweat Rewards