Name: Playbook - Alexis Nielsen - W4/D3 Lightweight Legs (v.2)
Uploaded: 2023-04-13T05:32:48.263Z
Duration: 30 min
Description: W4/D3 Lightweight Legs (v.2)

• Sumo Squat
• Curtsey Lunges
• Elevated Heel Squat
• Calf Raises

- Stand in a wide toed out stance 
- Hold two light dumbbells in hand
- Lower into a squat, touch dumbbells to the ground
- Stand up to full extension
That’s one rep.

Dumbbell Sumo Squat (Lightweight)

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- That’s one rep
- Continue alternating until reps are completed.

Dumbbell Curtsy Lunge (Lightweight)

- Start with a wide stance
- Go up on your tip toes
- Let dumbbells rest on your shoulders
- Slowly lower to squat position
- Slowly stand back up, still up on your toes 
That’s one rep.

Please keep in mind that this exercise requires balance! Please take your time.

Dumbbell Elevated Heel Squat (Lightweight)

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf
- Lower back down
That’s one rep.

Dumbbell Calf Raises (Lightweight)

W4/D3 Lightweight Legs (v.2)

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

Erica

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Julie

Krystal

W2/D1 Lightweight Arms

Loved this one! That tiny little ball is so challenging.

Great workout, really had my hamstrings working!

Renee

W2/D2 Core, Hamstrings, & Inner Thigh

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

Taylor

W2/D3 Lightweight Back

W3/D1 No Jumping Cardio

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W4/D3 Lightweight Legs (v.2)

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