Name: Playbook - Amanda Amaral - WEEK 3 - DAY 11: Lower body
Uploaded: 2021-01-18T11:48:52.991Z
Duration: 25 min
Description: WEEK 3 - DAY 11: Lower body

Veronica Mclean

Aysha

Dead ⚰️ but so worth it! 👏🏻💪🏻💦🔥

Deborah

• welcome to week 3!!!! Glad you made it!!!
Let’s keep moving + Feeling good💕

•Today we will work on legs 🔥 no EQUIPMENT necessary, but feel free if you wanna add some weights.

• 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 🤗

• Message me “PLAYBOOK” if you have any questions (201) 331-9785

This is a superset: you will do the first and second exercise with no rest.
Then take 20 seconds rest and repeat 3 times

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

Hold wall sits

Superset

Curtsy lunges to knee drive

Keep chest and chin up during the kneeling as much as you can

Squat thrust to kneeling to squat

Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.

Narrow squat to wide squat

Split squat to single leg Romanian deadlift

Hang back back far enough to get enough tension from the band, so that can assist you on your way up

Assisted Pistol squat

WEEK 3 - DAY 11: 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

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

Olesea

Maryam

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 💪🔥👍

Moza

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

Nakyta

WEEK 2 - DAY 8: Leg / Glute focused

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

Wendy Lueder

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

Ilonabuhler

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 3 - DAY 11: Lower body

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