Name: Playbook - Ashley Palmer Fitness - Lower Body Burner
Uploaded: 2024-03-11T03:11:46.495Z
Duration: 45 min
Description: Lower Body Burner

Today's workout is so fun and a great lower body burn! 
I liked to start this workout with a little cardio for warm up so jump on a treadmill, elliptical, or if you live in a nice, warm area unlike me than warm up outside! Go for at least 10min then get started! 

Do me a favor and when you swipe to complete the workout leave me a rating and comment! Thanks so much! xoxo

Go back and forth doing hip thrusters and bulgarian split squats. Decrease the reps of your hip thrusters each time ONLY if you are increasing your weight. On the split squats, do 10 reps weighted then 10 reps no weight on both sides.

- Start by putting resistance band above the knees
- Sit down on bench with dumbbells to the side of you
- Slide down so the top of tour shoulder blades are at the edge of the bench
- Take the legs out making sure to have the feet directly below the knees and hips up to make a flat tabletop like start position
- Grab dumbbells and place the heads of each dumbbell on the hip flexors
- Dip the hips down and as you come back up squeeze the glutes

DB/Band Hip Thruster

- Place left leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (right)

- Place left leg on bench
- Step opposite leg out away from bench, about 1-2ft
- Squat down taking legs to 90deg

Bulgarian Split Squat (body weight- right leg)

- Place right leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (left)

- Place right leg on bench
- Step opposite leg out away from bench, about 1-2ft
- Squat down taking legs to 90deg

Bulgarian Split Squat (body weight- left side)

Super Set #1 (4 rounds)

On the curtsy squat variation count reps on the middle squat

- Hold a single dumbbell goblet style 
- Starting in a neutral position, step one leg back behind the other leg at a diagonal angle, then bend both knees for a curtsy squat
- Come back to center and do a narrow squat then switch sides to do another curtsy squat
- Go back and forth going curtsy, narrow, curtsy, narrow, etc.

Curtsy Squat Variation

- Hold weight in left hand
- Start with feet close together and step right leg out wide
- Push booty back keeping knee behind toes
- Push back to center

Offset Lateral Lunge (right)

- Hold weight in right hand
- Start with feet close together and step left leg out wide
- Push booty back keeping knee behind toes
- Push back to center

Offset Lateral Lunge (left)

Super Set #2 (3 rounds)

NO REST between rounds. Set a timer for 30sec and work for 20sec, rest for 10sec for each exercise

- 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

- Come down on your mat in a quadruped position with joints aligned (knees below hips, hands below shoulders)
- Place the toes on the ground and with an engaged core and flat back bring the knees up off the ground and tap back down
- The challenge is to keep your core engaged the whole time with the only movement being your knees coming off the ground and tap back down. You will have little movement in your back but try to remain as flat as possible

Bear Crawl Taps

- Sit down on the floor with your heels down and toes up and hands placed by your sides
- Lean your torso/upper body back and as you lean back extend the legs out straight
- Pull the legs/knees in toward the chest bringing the upper body back in to meet them
- Repeat for duration of time

V-Ups

BURN OUT 20sec work/10sec rest

Lower Body Burner

Leeeeeggggsss!

Lower Body + Booty

Lower Body

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 Burner

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