Name: Playbook - Ashley Palmer Fitness - Lower Body Cardio + ABBBSS!!
Uploaded: 2024-01-05T21:11:45.127Z
Duration: 60 min
Description: Lower Body Cardio + ABBBSS!!

Focusing on your hamstrings and cardio with the lower body portion of this workout. All you need are your dumbbells and a bench or chair. Ending it with a 20min AMRAP and your ab workout. 
Leave me a comment and let me know what you thought!

- scoot down so shoulder blades are on the edge of the bench and lower body is off
- make sure feet are lined up directly under knees
- put weight on hip flexors
- dip booty down and bring up squeezing the glutes
- keep upper body stabilized. You don't want your upper body to rock back and forth

Hip Thrusters

(10 EACH SIDE)
- come into a low plank position with elbows/forearms on the mat directly below the shoulders
- bring on knee onto the mat with knee lined up with hip joint
- with opposing leg straight back pulse leg up squeezing the glute

Forearm Straight Leg Kickback

HAMSTRING SET #1

- stand with feet hip width apart
- with weight in one hand, take the opposing leg back
- front leg should slightly bend as you bring weight down toward the front foot
- keep core engaged and back flat
- squeeze booty at the top of the movement

S.L. RDL (10 each side)

( each kickback is 1 rep)
- with band right above the knees, slightly bend knees and lean forward
- squat low then stand and upon standing alternate kicking leg back keeping leg straight

Banded Squat to Kickback

HAMSTRING SET #2

Set your timer for 20min and do as many rounds as possible! Try to take little breaks and push yourself

- Squat low and as you come up twist your body to one side jumping to a 90deg angle to the side then come back down and rotate sides

90deg Jump Squat

(10 EACH SIDE)
- hold the center of the dumbbell
- legs wider than hips
- bring dumbbell across the front of body, twisting to the side and pivoting slightly on back foot

DB Woodchop

- with weights at your side come straight down into a squat only keeping your pelvis tucked under you, not pushing your booty out. More like a deadlift
- dumbbells should go straight down the side of your leg

DB Suitcase Squats

- drive the knees up alternating making sure the knees come as high as your hips
MODIFICATION: March instead of jump

High Knees

- step your stance wide
- keep dumbbell in the center and alternate grabbing it.
- as you lunge to the left your right hand should be holding the dumbbell and vice versa

Lateral Shuffle with DB

20 MIN AMRAP

Finishing the workout with this ab circuit. All you need is a mat and a dumbbell. Using a 10lb weight in these videos. Be sure to add weight for the last exercise. Going 3 rounds 30sec each only resting after each round.

- Lie supine on the floor with your legs straight up from your hips while holding a single dumbbell out from your chest
- Keep the upper back off the ground pushing that weight towards the ceiling
- alternate dropping one leg down then the other keeping the heels from touching the floor
- You core should be engaged the whole time keeping the low back pressed into the mat
MODIFICATION- You can modify by eliminating the weight and tucking your hands below your low back for better back support

Alternating Leg Drop

- Come onto the mat in a quadruped position with hands lined under shoulders and knees under hips
- Take the opposing arm and leg in to the middle of the body for a crunch then extend both out
- As you extend the leg out, squeeze the glutes; as you extend the arm out squeeze through the upper back.

Bird Dog

-Lie supine on the mat and bridge soles of feet together taking knees out wide in a butterfly position
- With arms down by your side bridge your booty up in the air squeezing the glutes for 2sec then bring back down

Butterfly Bridge

- with band on your quads sit down in a C-sit position (leaning back slightly to engage the core- it should be shaking a little)
- with arms above head and heels on the floor bring one leg up taking hands on either side of the knee then alternate sides

C-sit Knee Drives

- 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

- Lie supine on the floor with your arms extended out from your chest
- Bring your legs up to a 90deg or table top positioning
- Extend opposing arm and leg out and back in, alternating sides for duration of exercise
TIP- Take a deep belly breathe before you extend the arm and leg making sure the core is properly engaged

Dead Bug (add weight)

Finisher Ab Circuit

Lower Body Cardio + ABBBSS!!

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 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 Cardio + ABBBSS!!

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