Name: Playbook - Ashley Palmer Fitness - Lower Body Cardio
Uploaded: 2024-01-05T21:11:45.045Z
Duration: 40 min
Description: Lower Body Cardio

All you need in today's workout is a resistance band! You can add dumbbells to add even more resistance if you'd like.

Okay you guys for today's workout you have one big circuit! Every exercise is either 40-45 seconds of work. Take 15 second break in between each exercise and try to aim for 5 rounds!

- put band on right above the knees at the lowest part of the quad muscle
- stand with feet hip width apart or a little more narrow toward the midline of the body
- squat down to at least 90deg (hips to knees) and come back up squeezing glutes at the top of the movement

Banded Narrow Squat

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

- start in a quadruped position with toes on the floor 
- take one leg through the front of the other leg and at the same time take the opposing hand off the ground
MODIFICATION: Start by walking through the steps then when you get the hang of it you can hop through the movement

Breakdancers

(20sec 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

(20sec EACH SIDE)
- come to floor in quadruped position with band above knees
- hands directly below shoulders
- bring one knee out laterally away from the hip and back down

Fire Hydrant

(20sec EACH SIDE)
- come down on your forearms with elbows directly under the shoulders
- take one leg straight back with the other leg bent with knee directly below hip
- sweep the leg out to the side in an oblique crunch and back to start position

Lateral Sweeps

Cardio Circuit

Lower Body Cardio

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Lower Body HIIT

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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

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