Name: Playbook - Brynley Joyner - W6/D2 Lower body
Uploaded: 2024-03-01T12:58:25.599Z
Duration: 60 min
Description: W6/D2 Lower body

Maggie Roberts

so hard but so awesome!! i loved it 🥰🥰

Louise

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

Nicole

This workout has two circuits!

Each one will be a latter countdown format! The first round you will be doing 10 reps, then 9, 8, 7, etc. until you get down to one, and instead of doing one you will repeat 10 again!

This circuit will be a latter countdown format! The first round you will be doing 10 reps, then 9, 8, 7, etc. until you get down to one, and instead of doing one you will repeat 10 again!

So round 1: 10 reps of everything
Round 2: 9 reps of everything
Rounds 3: 8 reps of everything
then 7, 6, 5, 4, 3, 2, and then
10 reps for the final round (instead of 1)

The app will still say 10 reps, but just know, that each time you go through the circuit you will be doing one less rep!

-stand with the dumbbells hanging down by your sides, perform a squat

-then perform a reverse lunge on both legs!

Squat to reverse lunge

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor

- Hinge at your hips, and lower your torso until it’s almost parallel to the floor

- lift back up engaging your glutes

12 per side

Dumbbell single leg RDL

-perform a jumping jack, then go straight into a squat, with a pulse at the bottom!

Jumping jack squat pulse jump

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
-once fully extended, perform a calf raise, then return to starting position!

Dumbbell sumo deadlift calf raise

-place dumbbells on your hips
-engage your core, and make sure your back is not arched
-Press your hips up, squeezing your glutes at the top
-post three times before coming back down!

Glutes bridge 3x pulse

Ladder circuit 1

-hold a dumbbell in front of your chest
-set forward with 1 foot into a forward lunge and pulse at the bottom, return to standing and repeat on the opposite side! 

That is 1 rep!

Goblet forward lunge w/ pulse

- Position yourself on your hands and knees
- Keeping your knee in a bent position, with a dumbbell racked behind your knee!
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

do all on one leg then repeat on the opposite side

Fire hydrants (weighted)

-start in a plank position
-Bring 1 foot through into a lunge
-lift the same arm up in the air as you twist in towards your knee
-repeat on the opposite side

12 per side!

Plank to lunge lift

-rack the dumbbells on your shoulders
-set into a squat, and stay low in this position the whole time!
-step to the right side and squat just a little bit lower, return to middle ground, then repeat on the opposite side! That is one full rep!

Squat hold steps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

12 per side!

Skaters/lateral ski jumps

Ladder circuit 2

W6/D2 Lower body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

Brittney

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Sara

Week 2 Challenge

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Gabi

Morgan

W2/D1 Full body

Smaranda

W2/D2 Lower Body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

Alejandra

W2/D4 Active rest day

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

Natalie Yosipovitch

Cassie Speight

Marissa

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

W3/D1 Full body

W3/D2 Lower body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

Josefina

Marin Coldsmith

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Therese

Emma

W5/D6 Cardio HIIT Burn

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

Brutal, def longer than 45 min. Took us 90 min

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W6/D2 Lower body

Community

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