Name: Playbook - Ashley Ta - Legs & booty: home workout
Uploaded: 2024-03-11T12:46:46.539Z
Duration: 40 min
Description: Legs & booty: home workout

I feel absolutely amazing after my legs and booty workout

Lexi Cummings

All you will need for this workout is a set of dumbbells (a good pair of dumbbells that you can work with that isn’t too heavy, or too light), a bench/box/ step, and some resistance bands. If you need some bands, please message me and I can send you the direct link to my own bands.

Holding I dumbbell in your hand (I used a 12 but please use whatever weight isn’t too heavy, or too light for YOU), raise your opposite arm (for balance). With the leg that’s on the same side as the hand holding the dumbbell, step back (like you’re doing a curtsy). Raise back up to the starting position and go straight into a squat. This is one rep. Repeat for 10 reps and switch to other side. That is one set. If you feel you must modify, drop the dumbbell and do this with just body weight.

Curtsy lunge to squat

- Stand with feet shoulder width apart and heels elevated (I use a heavy set of dumbbells but you can also use a rubber plate or step).
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
*You can use weights for this, or modify with just body weight (I use 12’s but use whatever weight isn’t too light, not too heavy).

Heels elevated air squat

With a wide stance and your toes turned outward, grab two dumbbells (I used 10’s but use whatever weight isn’t too heavy, not too light for you). Focusing on keeping your knees pressed outwards (don’t let them cave in), keep a straight back & squat down. Press through your heels as you return to the start position.

Dumbbell plié squat

Using a resistance band (I’m using my own in a medium), position a bench or a box behind you. With a shoulder width stance, and so that you are creating resistance against the band with your knees, slowly sit down on the bench/box. Try and keep this as slow and controlled as possible (don’t plop down). Then, drive through your heels as you stand back up.

Banded seated squats

Using a resistance band (I’m using my own in a medium resistance), slightly bend your knees with the band placed above your knees. Take one foot and step it straight backward behind you. Return to start, step opposite foot back. Each step back is considered 1 rep.

Banded step backs

- Using a step (or I always use a heavier set of dumbbells) place your toes on the edge and allow your heels to hang off.
- Push through the balls of your feet as you push upwards onto your tip toes 
- Engage your calves as you go up

Legs & booty: home workout

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