Name: Playbook - Annie Malone - 20 Minute-Lower body🔥🔥🔥
Uploaded: 2023-03-30T12:56:13.021Z
Duration: 20 min
Description: 20 Minute-Lower body🔥🔥🔥

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees and pulse for 5, then full range lunge 5
-Repeat for time

Forward lunge (pulse for 5, full range for 5 reps)

Rest

- Squat down as far as you can go
- For time, walk around keeping in crouched position

Duck walk

- Take a big step to the side
- Flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite fairly straight
- Pulse up and down

Lateral lunge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Start in a high plank position
- Keeping your legs straight hop your feet forward into a pike
- Hop your feet back out to plank
- Repeating the sequence for time or reps

High plank hop to pike

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Ultra wide sumo squat

20 Minutes of lower body🔥🔥🔥

20 Minute-Lower body🔥🔥🔥

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20 min-Lower Body Blast

Loved the Bodyweight upper body workout! Challenging but I could do it! Perfect for when I’m traveling! Thank you!!

20 Minute-Lower body🔥🔥🔥

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