Name: Playbook - Abby Schon - Day 1: Legs
Uploaded: 2021-11-05T13:40:38.870Z
Duration: 35 min
Description: Day 1: Legs

This one was NO JOKE! I’m so glad I chose to try “week of winning”!!

Kayla

*3 circuits 
*1 minute each move, repeat 2 rounds WITH a bonus round of ab/plank work 
*equipment needed: weights, sliders (paper plate)

*3 moves 
*complete each move for 1 minute (on each side)
*repeat round 2 times

*Hold weights down by side; shoulder relaxed 
*step forward at a diagonal (2 on the clock, not 12) 
*bend front knee (knee in line with hip) keeping back leg straight. Weight should be in front heel 
* stand back to top, feeling it in your booty; if it is hard to step back up, take a smaller step forward

Front diagonal lunge (right)

Front diagonal lunge (left)

*Hold weights down by side; shoulder relaxed 
*step backward at a diagonal (8 on the clock, not 6) 
*bend back knee (knee in line with hip) keeping front leg straight. Weight should be in back heel 
* stand back to top, feeling it in your booty; if it is hard to step back up, take a smaller step forward

Back diagonal lunge (right)

Back diagonal lunge (left)

*Hold weights down by side; shoulder relaxed 
*step down to your knees one at a time, rising back to your feet again
*alternate lead leg

Surrender

Day 1 Circuit 1

*alternate your hands as you tap shoulders 
*engage core & keep back flat 
*drop to knees for less resistance or spread feet further for better stability on feet

Plank shoulder taps

*4 moves 
*1 minute each move
*repeat for 2 rounds

*hold weight down between legs, on thighs or on shoulders- all are fine, just make sure the pressure is not in your back and you feel it in your inner thigh

Sumo squat pulse

*start in a wide sumo squat position with toes pointed out 
*jump in to a narrow squat with feet together and toes facing forward 
*step it out for less resistance

Sumo squat to narrow

*similar to a regular lunge but back leg is not in line with from leg 
*front knee bent & in line with ankle 
*pulse all reps on one side before switching to other 
*add bands/loops for extra resistance

Curtsy Lunge Pulse (left)

Curtsy Lunge Pulse (right)

*similar to a regular lunge but back leg is not in line with from leg 
*front knee bent & in line with ankle 
*alternate sides

Curtsy lunge (alternating)

Day 1 circuit 2

*tap your shoulder as you jump out in a jack 
*keep butt down and core engaged

Plank shoulder tap jacks

*4 moves 
*complete each move for 1 minute on each leg — hold moves are 30 seconds 
*repeat round 2 times

*use one slider and travel that foot in a circle while stabilizing on other leg in a bent position (squat like)

Around the world slider hold (right!

*one weight in hand 
*lift opposite foot off ground and point toe (like in around the world position) and hold for 30 seconds

One leg squat hold (right)

Around the world slider hold (left)

One leg squat hold (left)

*one foot on slider; slider it out and when coming back to the center drag foot in using inner thigh muscle

Weighted side lunge with slider (right)

*one weight in hand 
*step into side lunge position and hold for 30 seconds

Weighted side lunge hold (right)

Weighted side lunge with slider (left)

Weighted side lunge hold (left)

Day 1 circuit 3

*raise opposite arm & opposite leg while in plank 
*keep butt down and core engaged 
*drop to knees for less intensity, still raising leg

Plank arm & leg extension

Day 1: Legs

This was so awesome! Especially for the back fat and the bra bulge! Every work out I do, I love it more and more! I’ve also now lost 10 pounds! And 3 inches around my waist!

Day 2: Upper Body

My bed was warm this morning, but I got up and did the dang thing 💪 I’m loving this program!!

Day 3: Cardio & Abs

Day 4: Booty

I did it 💪 I have completed the WEEK OF WINNING!! I love this program and I’ve lost another pound!

Day 1: Legs

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