Name: Playbook - Amanda Amaral - WEEK 4 - DAY 16: LOWER BODY
Uploaded: 2021-01-18T11:47:54.633Z
Duration: 25 min
Description: WEEK 4 - DAY 16: LOWER BODY

Veronica Mclean

Deborah

Aysha

• welcome to week 4!!! Glad you made it💕

•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 🤗

• Feel free to message me if you have any questions (201) 331-9785

Squat thrust to kneeling to squat

Stand with feet wider than shoulders-width apart, toes tuned up and hands in front of your chest. Squat until your thighs are parallel to floor. While staying in a squat, lift both heels off the ground and hold for 2 seconds.

Squat calf raises

Squat through the heels but coming onto the ball of the standing foot for the knee up

Squat to one knee drive

Knee driving all the way through for a full range of motion, keeping the core extra engaged with the rotation

Lunge into knee drive with a rotation

High knee toe taps

Split squat to single leg deadlift

Be sure to keep weight back in your heels

Narrow squat to wide squat

WEEK 4 - DAY 16: 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

WEEK 3 - DAY 11: Lower body

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 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 4 - DAY 16: LOWER BODY

Community

More workouts from Amanda Amaral