Name: Playbook - Best Fitness - Legs and Core
Uploaded: 2021-01-18T11:48:48.862Z
Duration: 30 min
Description: Legs and Core

Marisa

Gloria Diaz

Melissa Myers

Circuit Style workout that is split up into 4 circuits. 

Each circuit is either based on reps or time. 

Each exercise is performed back to back with rest at the end of each circuit. 

Perform each circuit 3 times before you move on to the next.

This circuit is geared to attack every angle of your legs from your hamstrings, to your quads and glutes. 

Each exercise is performed after the other with decreasing reps. (25-20-15-10)


:45 rest at the end of each round x 3 rounds

Feet wider than shoulder width (think sumo wrestler)

Push your hips back like you’re sitting in a chair 

Pressure on your heels

Stand tall

Sumo Squat

Step forward with one leg

Pressure on your FRONT heel

Drop down to 90 degrees

Push off TOE until you reach starting position 

Alternate legs 20 reps PER leg

Alternating Forward Lunge

Heels elevated on a book or piece of wood (about 1.5-3 in. Thick)

Feet a few inches apart

Drop your hips down as close to your heels as possible

Drive through your toes and heels

Stand tall

Heels Elevated Narrow Squat

Step back with one leg

Drop down until your front leg hits 90 degrees

Maintain pressure on front heel

Keeping your back toe down - stand tall and drop back down to 90 degrees 

On the second lunge - drive through front heel and step forward

10 reps per leg

Reverse Double Lunge

Circuit 1 Decreasing Ladder

This is a mini circuit with only 2 exercises. 

Perform each exercises back to back and rest :30 in between.

Start in sit-up position

Lift one leg up 

Driving through planted foot-raise hips up as high as you can

Return to the floor

Keep raised leg steady and do not let it swing

15 reps per leg

Single Leg Glute Bridge

Perform on wooden floor or if on carpet paper plates work well (or gliders)

Sit-up position

Raise hips up

Keeping hips raises curl your heels until they reach your glutes

Push heels away until legs are straight

Washcloth Hamstring Curls

Circuit 2 Glute and Hamstrings

This circuit is focused more on the plyo movement of the legs. 

These exercises are done in duration instead of reps. 

:40 seconds on and :20 seconds rest. 

Try to maintain good form as the time progresses.

Start in a lunge position

Drop down drive off your front heel and back toe

Jump into the air switching legs and landing into a lunge on opposite leg

Split Squat Jump

Feet shoulder width apart

Pressure on your heels

Sink your hips down and explode into the air

Landing softly back into your squat

Squat Jumps

Make sure you have enough room to jump

Drive through outside leg

Jump laterally until you land on opposite leg

Step driving foot behind/reach for floor

Repeat

Skaters

Circuit 3 Plyos

Each exercise is performed for :30 seconds with no rest between each. 

Once you perform all 4 in a row then you rest for :30 seconds.

Sit-up position 

Rest arms by your hips 

Exhale crunch up and reach for your heels

Heel Touches

Place hands up your hips or behind your head

Keep your lower back flat and legs straight

Exhale as you raise your legs up and slowly lower back to the floor

Leg Lifts

Lay flat on your back with legs out straight 

3 part movement 

Crunch up and touch your thighs
Crunch up and touch your knees
Crunch up and touch your toes

That equals one rep

3-ways

Start in sit-up position with both hands behind your head

Raise legs and crunch opposite elbow to opposite knee 

Exhale as you crunch squeezing your core

Legs and Core

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