Name: Playbook - Ashley Palmer Fitness - Lower Body Endurance + Core
Uploaded: 2024-01-22T03:35:33.922Z
Duration: 60 min
Description: Lower Body Endurance + Core

It's another day, another week! Time to crush those goals!

You know Monday's are always a lower body day. This one is a perfect mix of strength and HIIT, you'll love it!

You will be starting and finishing today's workout with an incline walk. If you don't have a treadmill, use an elliptical or bike or opt for something else, just take 10min to warm up and get that heart rate pumping and ready to go

10-min Incline Walk

(pulsing for 3 and up is 1 rep)
- Load the weights on top of the shoulders in a neutral position
- Stand with feet hip width or a little wider apart
- Hinge the hips back pushing the booty back and putting your weight in your heels to come down to a squat
- Pulse in low squat for 3 counts then come back to standing squeezing the booty at the top of the movement

Pulsing Squat

- 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 (RIGHT)

DB Split Squat (LEFT)

- Pretend like you are ice skating as you alternate crossing one foot behind you
- Start this movement by taking is slow, then as you get your balance speed it up
- Take one foot behind you trying not to place the foot on the ground, then take that foot back to the front hopping back the other foot. Go side to side keeping the back foot off the floor
MODIFICATION: *shown in video- Step the movement out instead of hopping

Skaters

Lower Body Circuit #1

(10 reps each side)
- Place a resistance band just above the knees 
- Step one foot back into a reverse lunge keeping the feet hip width apart and drive the back leg up straight into a high knee pull taking the knee as high as the hips and really pulling against the resistance band
- Do one side then the other
MODIFICATION: You can modify by eliminating the resistance band

Reverse Lunge to High Knee

- load weights on shoulders
- step on leg onto the bench and pull with quad
- let other leg hang down
- alternate sides

DB Single Leg Step Up (RIGHT)

DB Single Leg Step Up (LEFT)

- start in high plank position and take one foot up just under the hand
- push off front leg and jump switch the legs so the opposing leg is now in front
- all power is in the front leg

Grasshoppers

- stand with your back against the wall and slide down until your hips, knees and ankles are all at a 90deg angle from one another
- keep low back pressed up against the wall by pulling your belly button back towards your spine
MODIFICATION: Don't go down as low, start at maybe a 45deg squat then work to get down all the way

Wall Sit

Lower Body Circuit #2

Only 4 exercises in this core circuit and we are doing some of my favorite plank variations! 3 rounds, 30seconds each. NO REST in between exercises. But you can rest 30sec after each round.

- Come down onto your side with your bottom leg bent back at a 90deg angle.
- Make sure to keep your hips stacked and your elbow below your shoulder for stability
- Take your top leg out straight keeping the foot off the floor and extend your top arm out above your head
- Pull the knee and elbow in together creating a crunch in your oblique and extend back out

Oblique Crunch in Side Plank

- Start in a high plank position with hands below shoulders and legs out long with feet a little wider than hip width apart
- Move down into a low plank position by replacing your hands with your elbows
- Continue the motion moving back and forth for the duration of exercise
*TIP- Make sure to keep your core engaged and hips pointing straight down to the floor.

Up Down Plank

- Come down into a high plank position with your hands below your shoulders, your feet out slightly wider than your hips with you glutes and core engaged keeping your back flat
- You are going to reach with one hand and tap the opposing toe ( or reach towards it) alternating sides
MODIFICATION- You can come down to your knees and reach to your knees for modification

Cross Toe Tap in Plank

- Come down into a low plank position by taking the elbows on the mat directly below your shoulders and feet straight back from the hips
- Begin shifting your hips back and forth dipping them down to the right then the left

Side to Side Hip Dips

CORE- Plank Variations

Lower Body Endurance + Core

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 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 Endurance + Core

More workouts from Ashley Palmer Fitness