Name: Playbook - Amanda Amaral - WEEK 1 - DAY 1 : Lower body
Uploaded: 2021-01-18T11:48:37.087Z
Duration: 20 min
Description: WEEK 1 - DAY 1 : Lower body

Mario Vila

First day back at it after three babies and a few years of no exercising. Day one of the at-home grind kicked my butt ... looking forward to tomorrow!

Kerry

Felicia

Back at it about her round since I’m working out from home!

Veronica Mclean

Adrian

Olesea

Hey Amanda. My first day at it. 54 years old and wanting a whole body workout to go with my regular running. Thanks for the work out. We will see how it goes. So far brutally good. I never start out with 5 stars so don’t let the 4 stars discourage you. Take care.

Wendy Lueder

Awesome tough but awesome I think this app will really help me

Shannon

Excellent! Legs shaking. Just getting back into conditioning (outside of my cardio) so had to make some baby adjustments to prevent injury/poor form. Legs are like jello! :)

Lindsey

Oh my gosh those last lunges hit HARD!! thank you!!!

Meghann

Maryam

Estefany

Cheli

Killer!! 🥵👏🏻💪🏻🔥🔥🔥

Amanda

My legs really feel the burn 👍 I feel energized after your workout

Moza

Alice

Danielle

Katie

Hailey

Aysha

Dawn

Deborah

It was great I really enjoyed it and I sweated a lot too!! Thank you so much I love your workouts!

Naydelin

Ilonabuhler

Great day 1, very excited for this journey!

Skylar

Amanda Vc arrrassaaaaaa!!!! Meu Deus minhas pernas estaoo fogoooooo! Muito obrigada por fazer o app!!!!! Sua instrução em ponto e muito fácil de acompanhar!!!

Amanda!! You are amazinggggg!!! My legs are on 🔥🔥🔥🔥😂😂😂.... Sooo thankful for you doing this app!!! Easy to follow & instructions on point!! 😘

Izzy

Alexandra

Awesome!! Love that I was able to work out in a short period of time and still feel the burn 🔥🔥 will definitely be sore tomorrow 🤣

Jayme

A little difficult for me, but a managed to get it done

Betty

Tzvety

Nakyta

Thank you so much for motivating me. I feel better then I’ve ever felt since joining your program 😌

• Welcome to 20 days at home (Quarantine) workout

• I’m so proud of you for taking this challenge.

• Short workouts that will get you a good sweat 💦 

•Make sure to tag me on your social post @amanda_afit and use my hashtag #aabodyfit so I can respost on my page 🤗

1 set of each exercise back-to-back.

40 seconds rest between rounds

Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart.
Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
Slowly return to the standing curtsy position. Repeat the lunge on the other side.

Curtsy lunges

Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep.

Jump squat

Superset

Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes.
Drive up through your front heel back to the starting position

Bulgarian Split Squat

Start standing with your feet hip-width apart. Perform a squat and hold it at the bottom as you pulse a few inches up and down.
Every time you go back down to squat position, this is one set!

Pulse squat

Stand tall with your feet together. step your right leg back into a reverse lunge. Stand back up. Now step out into a right side lunge. Power back up with the right leg and Repeat this combo move!

Reverse lunge to lateral lunge

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

WEEK 1 - DAY 3 : ABS

These exercises are amazing.  Thank you 😊

WEEK 1 - DAY 4 : leg (glute focused)

Michelle

It was hard but I'm proud that I did it! Thank you 🤗

WEEK 1 - DAY 5 : Hiit

These exercises make my days. Thanks, you are the best 💪🔥👍

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

WEEK 2 - DAY 7: upperbody

WEEK 2 - DAY 8: Leg / Glute focused

It was hard, but great! It’s burning 😓

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

WEEK 3 - DAY 11: Lower body

WEEK 3 - DAY 12: upper body

WEEK 3 - DAY 13: Leg (Glute focused)

Had to go help with my brand new granddaughter. Trying to get back at it now. Thanks for the workouts.

This ab workout did the job!! Was so good

WEEK 3 - DAY 14: ABS

I can’t get enough of these full body workouts!!

WEEK 3 - DAY 15: HiiT

WEEK 4 - DAY 16: LOWER BODY

WEEK 4 - DAY 17: UPPER BODY

Yasss I can’t really walk  💪🏽🔥

Week 4 - DAY 18: GLUTE

Abs are feeling tight, almost ready for summer

WEEK 4 - DAY 19: ABS

Hey Amanda. Thank you for the workouts. My participation was very irregular but I did complete this regime. Take care.

WEEK 1 - DAY 1 : Lower body

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