Name: Playbook - Brynley Joyner - W1/D5 Lower Body
Uploaded: 2024-03-01T12:58:24.973Z
Duration: 30 min
Description: W1/D5 Lower Body

Diana

Briana

Carissa

Elizabeth

Sarah

Melissa

Emily

Allison

Morgan Wiswell

Rowan

Tyler

Paula

Naomi

Nichol 🫶🏻

What a great way to wrap up the gym this week ❤️‍🔥

camryn

Last lower body of the week!! 

Today’s work out you will have three different supersets ! It’s super set contains two different exercises that you will do alternating for as many rounds as listed!

Today’s format is Supersets, complete the first exercise, then move directly into the second exercise, then start up at the top for around two, and so on!

-start standing straight up
-Step back into reverse lunge, bring your foot back to standing position, then move straight into a forward lunge! 

You can do these alternating, or do all reps on one side, and then switch to the other side  !

But both the reverse lunge in the forward lunge equals one rep on one side  !

10 per side

Reverse lunge to forward lunge

Just like a regular, jumping jack, except one extra step in the middle !

3 pt. Jumping jacks!

Superset 1

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee to chest

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes, pulse 1 time at the top
- Lower back to starting position

Glute bridge pulses

Superset 2

-perform a fire hydrant to back extension kick!
15 per side!

Fire hydrant to back kick

Candlestick crunches

Superset 3

W1/D5 Lower Body

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

QUICK & EASY RECIPES

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

W2/D4 Full body

Nicole

Katie 🩵

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D5 Lower body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

W1/D5 Lower Body

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