Name: Playbook - Ashley Palmer Fitness - Lower Body + Abs
Uploaded: 2024-01-05T21:11:45.085Z
Duration: 60 min
Description: Lower Body + Abs

This leg and ab combo is probably one of my absolute favorites I've done. I looooved it! And I think you will too.
Starting with a lower circuit and ending with core
Hope you like it!

- Stand with weight at chest or 2 weights above shoulders
- Starting with feet together take one leg out to the side keeping knee in line with ankle and pushing the booty back
- Come back to center then alternate sides

Side Lunge (10 each side)

- Hold one dumbbell in hand
- Take the opposing leg back
- Stabilizing leg should be bent
- Bring weight down to shin level
- Back should be flat with core engaged and shoulders back

Single Leg RDL (8 each side)

- grab and bench or chair and take one step out away from it
- place the top of one foot on the surface and step the opposing leg out ( should be about a foot distance apart)
- bring weights up to shoulders (don't rest on shoulders)
- as you squat down your back knee should go straight down to the ground
- the front knee should stay behind the foot
MODIFICATION: Do the exercise without any weight

DB Split Squat (10 each side)

- load dumbbells on shoulders
- stand out from bench or chair about 6-12inches
- extend one leg out straight ( you can keep the heel on the ground for stability if you need the modification)
- hinge at hips to send booty back and sit down on bench
- using the quad muscle and foot drive up back to standing position

Pistol Squat on Bench (8 each side)

- Come down on the floor holding one dumbbell extended out from your chest
- Place your feet directly below your knees and squeezing your glutes, raise your hips up off the floor
- Hold the bridge and weight extended for duration of exercise
- Alternate bringing knees up towards the weight in a marching like motion tapping your toes back down each time

Marching Bridge

LOWER BODY CIRCUIT

- 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

- Come to lie on the floor with your legs extended and hands behind the  neck for support
- Using your core pull up to a sit up position taking opposing elbows and knees together
- Alternate sides after each sit up

Sprinter Sit Ups

- Come down to lie supine on the mat, take your hands behind head cradling the neck for support and bringing the legs up to a 90deg or square position
- Lift upper back and head off the floor creating an engaged upper abdominal wall
- Alternate cycling legs out and in

Forward Bicycle

- put resistance band above the knees and hold one dumbbell over head
- lean back into C-sit position keeping core engaged as to not over extend the lower back
- drive one knee up taking the knee between the arms and back down
- alternate sides

C-sit Knee Drive with weight

AB CIRCUIT

Lower Body + Abs

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 + Abs

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