Name: Playbook - Ambry Mehr - W3/D2 Legs
Uploaded: 2021-11-10T16:39:02.817Z
Duration: 45 min
Description: W3/D2 Legs

Salina

This was so goooood 😩 heart was racing / dripping sweat🔥🔥🔥

Erika

Elizabeth

CIRCUIT 1: 4 ROUNDS 
- Goblet Squats ( 15 repetitions) 
- Dumbbell Glute Kickback ( 10 repetitions each side ) 
- Dumbbell RDL ( 15 repetitions ) 

CIRCUIT 2: 3 ROUNDS 
- Bulgarian Split Squats ( 15 repetitions each side ) 
- Step Ups ( 15 repetitions each side ) 
- Banded Close Stance Squats ( 25 repetitions) 

CIRCUIT 3: 3 ROUNDS 
- Single Leg Dumbbell Hip Thrust ( 15 repetitions ) 
- Single Leg Glute Bridge ( 15 repetitions each side ) 
- Curtsy Lunges ( 20 repetitions) 

ABS: 1 ROUND 
- Plank Hold ( 1 minute) 
- Boat Hold  ( 1 minute) 
- Bicycle Crunches ( 30 repetitions) 
- Side Plank Crunches ( 15 repetitions each )

Goblet Squats

Dumbbell Glute Kickback

Dumbbell RDL

Circuit 1

Bulgarian Split Squat

Step Ups

Banded Close Stance Squat

Circuit 2

Single Leg Dumbbell Hip Thrust

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit 3

Plank hold

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat Hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Keep shoulder over wrist 
- Crunch your knee to meet your elbow
- Think about keeping your core engaged by pulling you belly button to your back

Side plank crunch

W3/D2 Legs

Great workout!! Enjoyable and sweaty at the same time

Cintya

Love this training! Intensive but also complete in all parts! 
Natalia - Italy 🤗

Natalia

As a beginner, I would have benefited from a few spoken instructions on where to place feet/legs/where to bend/keeping back straight etc but excellent workout really. Felt the burn!

Éimhín

W1/D1 Lower body/legs

Creative, not boring at all, still sweaty and strong !

Shaina

W1/D2 Upper body

Quite hard but I’m always up for a good challenge! Keep up the good work, Ambry 😃😘

Leire

Mandie

W1/D3 Total body

Nicolle

Omg thx you for another great work out 💜💜💪

W1/D4 Glute focused

Carla

When I tell you my legs and butt are already so sore I don’t think I’ll be able to sit tomorrow…..

W2/D1 Lower body

Upper day is not my fav, but you made it different and not boring !!

I like the challenge of this one. It kicked my ass today to not do the abs at the end.

W2/D2 Upper body

W2/D3 Total body workout

It was a kick in the butt with this work out today. Worth it!

W2/D4 Glute focused leg day

It was great, went up in weights and body feels amazing 😻

Love the band work out on this one. 💜💜

W3/D1 Upper body

Thx you for the plans it truly helps keep me on track.

W3/D3 Total body

W3/D4 Glute & hamstring focused leg day

Thx you for making up these amazing workout.

W3/D2 Legs

Community

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