Name: Playbook - Ashley Palmer Fitness - Lower Body + Ab Blast
Uploaded: 2024-01-05T21:11:45.076Z
Duration: 60 min
Description: Lower Body + Ab Blast

Adding in some core with today's lower body workout!

Come give it a try

If you don't have a treadmill, you can do this on a elliptical or bike as well. Instead of changing the incline, just increase your resistance.
Click on exercise for details

walk 3 min for warm up
run 60s
walk 30s 
repeat 5x
run 90 sec
walk 60s
repeat 3x
cool down 2min walk

Treadmill Intervals

- Start by standing with feet hip width apart
- step one leg out making sure to not cross the foot in front of the body but keeping it level with the hip and come down in squat
- both legs should be at a 90deg angle
- come back to center and alternate legs

Alternating Lunge

( 6 reps each side)
- Hold weight goblet style or to chest *option to hold 2 dumbbells at shoulders as well
- Stand 6-12inches away from bench or chair
- Step one leg out with heel on floor
- Keeping torso tall and core engaged, hinge at the hips and push booty back until you are sitting on the bench
- Use stabilizing quad to push yourself back up
*Work up to not tapping heel on the floor each time you come up and try balancing on the stabilizing leg

Assisted Pistol Squat

- Place band above the knees and sit on the bench
- Walk out until the top of the shoulder blades are at the edge of the bench
- Keep feet directly below the knees and torso in a straight line
- Dip the hips down and as you return squeeze the glutes up

Banded Hip Thruster

- Place resistance band above your knees
- Push your hips back and down as you lower to 90deg squat
- Explode/jump up from the bottom of the squat
- Land softly

Banded Squat Jumps

Lower Circuit

- Come to sit down on your mat in a C-sit position by grabbing the backs of your knees leaning back until your core is engaged
- Continue leaning back until your legs come off the floor creating a table top like position with your lower legs
- Take your arms out way from your body and out to the side of your legs
- Once you have your balance extend your legs straight by extending your knees out. Go in and out for the duration of the exercise
MODIFICATION- You can eliminate the leg extension motion and do a regular boat pose here either with your feet off the ground or with your heels placed down for stability

Boat Pose with Leg Extension

- Come down on the floor taking your legs in a butterfly position by placing the soles of your feet together and knees going out wide
- Place your hands behind your head/neck to help support the head
- Pulling with your core and not your neck, crunch up until your abdominals are engaged and come back down
*TIP- Point your chin up to the ceiling to help eliminate pulling with your neck

Butterfly Crunches

- Lie supine on the floor and bring your legs up to a 90deg angle and arms straight out
- Extend right arm and left leg out long, then back to center and alternate sides
- Make sure to keep the low back pressed into the mat helping to keep your core engaged
- You can take this move slower taking a deep belly breath in between each move

Dead Bug

- Lie down supine on the floor/mat and cross one leg over top the other creating a "4"
- Extend the other leg down straight
- While keeping the low back pressed into the floor/mat, raise and lower the extended leg
- If your low back keeps coming off the floor, place your hands behind you just below your tailbone. You can also raise your upper body off the floor as well to help with form and activation of the upper abdominal muscles

Figure 4 Leg Raises

Core Circuit

Lower Body + Ab Blast

Leeeeeggggsss!

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Lower Body Circuit

Legs and Abs

Lower Body Circuit + EMOM

Lower Body Endurance + Core

Lower Body HIIT

Hamstrings + a little HIIT

I just finished 8 weeks of Ashley Palmer Fit and have loved it. I have done at least 3 of her workouts per week.  The first 3 weeks took discipline because I was so out of shape.  Starting week 4, I looked forward to the workouts as I was feeling stronger.  I love the work-outs. The only reason I didn't give it 5 stars is because the exercises with timers aren't usually set correctly.

Lower Body + Ab Blast

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