Name: Playbook - Aubrie Edgington - W5/D6 Lower focus
Uploaded: 2024-05-07T19:02:24.735Z
Duration: 45 min
Description: W5/D6 Lower focus

Shay

Doing the last week on a cruise ship 🙌🏻 let’s go!!!!!

Emily Bird

Emily

Taylor

Tearsa 

Warm up:
- Hip thrusts
- Glute bridge
- Lateral band walk

Circuit : 
-Squat jump
- Lying legs raises 
- Dumbbell single leg glute bridge 
- Dumbbell hamstring curls

Circuit:
- Jumping lunges
- Elbow side plank hip raises 
- Split stance Db RDL
- Alt. Db step ups

Finisher: HIIT

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Hip Thrust

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold

Glute bridge

15 reps on each side
- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Warm up

Squat Jump

-Lay on your back as you support your lower back with a pad or your hands
-Raise your legs straight up until the soles of your shoes are facing the ceiling 
-Lower and repeat

Lying leg raises

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge (12 each side)

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls (bench)

Circuit

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges (12 each side)

10 reps on each side
- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises (15 each side)

Split Stance DB RDL

12 on each side 
I’m using 20lbs dumbbells

Alt DB Step Up

Treadmill at 3% incline
*Can be done on flat ground if needed

Shuffle Right

Shuffle Left

Alt DB Snatch

Sprawl

Finisher (HIIT)

W5/D6 Lower focus

Lisa

I made it 10 mins .. doing 9-11 each min 😅

Chanell

Before the challenge I made it to 14, after the challenge…made it to 16!!💪🏼🥵

Kindall

DEATH BY BURPEES

Didn’t have a lot of time today, this was a perfect workout.

Annette

1st time - 12:22
2nd time - 9:19 
🙌🏼🙌🏼🙌🏼

FULL BODY CIRCUIT

3 minutes!!! 1 min more than I did at the start of the challenge 🎉

Meagen

Forgot to mark this off, I did only 45 seconds. Hopefully that’ll improve over this challenge.

PLANK CHALLENGE

Thanks for being so thorough and encouraging!

Savannah Armstrong

Kallie

TOTAL BODY TONE CHALLENGE - STARTS APRIL 25th

Jess

Carrie

W1/D1 Day 1 - Strength

Rachel

McKee

Killer but I’m feeling good after those sprints

Shanley Morgan

W1/D2 Day 2 - Power endurance- Full body

Loved it. Different than the other days!!

Aimie Leonardi

Jenn

W1/D3 - Active recovery

forgot to put down that I completed this yesterday, but an active recovery day was exactly what I needed!

Stephanie Palmer

W1/D3 Day 3 - Active recovery

Harder then I thought 🥵 a good workout

Alicia

Victoria

W1/D4 Day 4 - Endurance

Great workout! The bike nearly killed me!

W1/D5 Day 5 - Power endurance / Upper  focus

I can already tell my legs will feel like JELLO tomorrow 🔥🔥🥵

Kelsey

W1/D6 Day 6 - Power endurance / Lower focus

Got in a 3 mile walk outside and it was honestly such a beautiful morning to do so🥰

Tiffani

W1/D7 Day 7- Active recovery or rest

Holy cow I won’t be able to use my arms! 💕 
LISS Cardio 8-12 incline treadmill walk !

Loved this! That ab circuit was a burner! 😮‍💨🤗

Madi

W2/D1 Strength/Upper body

Ashley

Mackenzie Winter

W2/D2  Power endurance- Full body

LOVED today…little bit of a rest for my muscles but kept them moving and working ❤️

Tiana

W2/D3 Active recovery

Got to my 4th round! Harder than it seemed 😰

Kari

Best one!! I love how quick they are yet they give me a good sweat! I am already feeling the endurance ones get easier for me!

W2/D4 Endurance

This was one of my favs!! 😍😍🙌🏻😮‍💨

Love the power endurance exercises - 6 rounds and 5 rounds I upped my weight on the last two rounds for both circuits. Just peddled the bike for recovery cooldown as I had to run 8k for a race prep program today!

Elle

W2/D5 Power endurance / Upper  focus

Yazmin

W2/D6 Power endurance / Lower focus

Sunday really is the best day for rest and recovery

Went on a family walk for Mother’s Day!

W2/D7 Day 7- Active recovery or rest

Linda rLewis

Hard core!!! The best workout I’ve done from you by far!!

So proud of myself!! In the Week One workout, I could not complete all 3 sets of Jump Squat/Touchdowns… TODAY I DID!! 🔥

W3/D1 Strength

I cannot believe I did 7 rounds of that circuit. I am IMPRESSING myself. 🤩

That was a sweaty one🥵 I got 11 rounds!

Kristen

This was tough barely finished 7 rounds. 8 burpees seem like nothing til you do them

W3/D2  Power endurance- Full body

Felt good to move in a different way today

Andrea Hansen

Love active recovery days, but still sooo sweaty 🥴😅

W3/D3 Active recovery

Dana

Elizabeth

Damn! That was a good one! Was able to go the gym and row and bike and it felt awesome!! 👏🏼

QueenK

W3/D4 Endurance

Sheeeeesh!!! This was a sweat session for SURE!! 🔥🔥

Lots of new workouts that I’m still getting use to! I can feel myself getting stronger 💪🏼

Kathleen

W3/D5 Power endurance / Upper  focus

Sheeeeesh! 🔥🔥 I love how challenging these workouts are every time! So good!

Loved this workout! I got a great sweat and workout in 😍

Madison

W3/D6 Power endurance / Lower focus

Kristi

Nice day to be able to relax. 2 more weeks left!

Jessy

W3/D7 Day 7- Active recovery or rest

Those deadmill sprints are no joke 🥵 good strength day!

W4/D1 Strength

Hard to do that circuit due to all the machines. I just broke it up into supersets (adduction/abduction, then kneeling pulldown/straight-arm pulldown, etc) and did 3 sets each!

Raigen

Katie

W4/D2 Full body

All the sweat on this active recovery day.🥵

Stacey

W4/D3 Active recovery

Chelsea

There is a REASON it’s called Endurance. Holy. Smokes. 🥵💦🔥

I think that was the toughest endurance workout I’ve done 🥵💀

W4/D4 Endurance

When I first looked at this workout I thought, “Oh good, an easier day!” 😂😫 That combo of arm exercises was brutal!

Ashlee

W4/D5 Upper focus

DNF 🥵 My legs are on FIRE, plus it’s already been 70 minutes and I didn’t get to the cardio or two exercises. This is a long workout and a SWEATY ONE. Now I’m famished. 🤣

This was so long and draining haha. I couldn’t finish it, but I pushed myself.

Keltzie

Had to come back to this one since I missed it on that week. So glad I did!!

W4/D6 Lower focus

Brittany

W4/D7 Active recovery or rest

W5/D1 Strength

Great little pump after a crazy strength day the day before!!

Before this challenge I couldn’t do 1 regular push up on my toes… I just did half of the push ups on my toes! That’s 20 regular push ups 🙌🏻🔥💪🏼 feeling accomplished tonight!

W5/D2 Full body

Ran a 2 mile run in sandy and hilly conditions. Got my fastest time I’ve ever had. Thank you for helping me learn to be disciplined.

W5/D3 Active recovery

FRIENDS!!! Here’s the SECRET!! Do your “Buy In”… THEN do the workout as if it’s 10 rounds (10 reps, then move onto the next exercise.. or in some cases, 5 reps or :30). After 10 rounds, you’ve completed all 100 reps! (Or 50 or 300 seconds) and then complete you “Buy Out”. It’s still CRAZY hard, but way more efficient on your muscle groups! 🥵💯🎉🔥

Hardest workout to date! 😅 I wanted to quit so many times during this, but wow, what a sense of accomplishment after finishing it. Killed me with this one!

Holy CRAP this was awesome!! At first reading the workout, I thought I would never be able to do it….Here I am with it fully completed!!!

Thanos

W5/D4 Full body challenge

Upper body is dead!! Especially after the workout yesterday! Not sure how this could possibly be done in 45 minutes with the 30 minutes of cardio at the end tho.

Charlee

W5/D5 Upper focus

W5/D7 Active recovery or rest

Loved this workout! Great total body burn

Can’t beep the challenge is almost over! This challenge has been amazing! Just like all of your other challenges. Killin it🔥

W6/D1 Strength

*Shoulders and a little legs* but mostly shoulders lol

W6/D2 Full body

Switched my active recovery day and full body day, but these are great workouts (:

W6/D3 Active recovery

Harvest

The deck squats into man makers was a lot on my hips. Otherwise, great workout!

38 minutes 💪🏼 I might have shaved off a minute or two if I didn’t have to stop to wipe my sweat off so much 😅 literally dripping 🥵

W6/D4 Full body challenge

Catching up on some of the days I missed. Had to work out on the floor of my kids room while they fell asleep but got it done!

Nice little workout, I can tell that my body is stronger. I couldn’t do most of these at the beginning of the 6 weeks.

W6/D5 Upper focus

Great 6 week challenge!! Feels so good to have completed it. 🔥

How do you set up the dumbbell hamstring curls if you’re on your own??

Bitter sweet that this was the last workout! So dead yet so proud of how strong not only physically but mentally I’ve become 🙌🏻💪🏽

W5/D6 Lower focus

Community

More workouts from Aubrie Edgington