Name: Playbook - Chanel DeLisser - Thick & toned thighs #7 ‼️
Uploaded: 2024-03-04T18:10:48.678Z
Duration: 15 min
Description: Thick & toned thighs #7 ‼️

M lott

Whitney

Isabel T

Gloria

Chika

Michelle

Benedine

Tedra

Tasha

4 sets each (25 sec ON / 15 sec OFF)

Exercises: 
- Curtsy lunge jumps
- Dumbbell lateral lunge pulses (right leg)
- Dumbbell lateral lunge pulses (left leg)
- Dumbbell sumo squat to calf raise
- Dumbbell sumo squat to RDL
__________________________________________

Equipment: 
- A pair of dumbbells

__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top.
__________________________________________

EXAMPLE: 
* Do 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Do 25 secs of exercise #5 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

__________________________________________

NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start 
- Be mindful of exercises that must be completed on the right and left side

4 sets each (25 sec ON / 15 sec OFF)

Exercises: 
- Curtsy lunge jumps
- Dumbbell lateral lunge pulses (right leg)
- Dumbbell lateral lunge pulses (left leg)
- Dumbbell sumo squat to calf raise
- Dumbbell sumo squat to RDL
__________________________________________

EXAMPLE: 
* Do 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Do 25 secs of exercise #5 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

__________________________________________

NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start 
- Be mindful of exercises that must be completed on the right and left side

- Step one leg back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward 
- Hop to the other side and repeat 
- Working back and forth

Curtsy lunge jumps

- Place your feet hip-width apart, and dumbbells at your shoulders 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Pulse
- Work both sides

Dumbbell lateral lunge pulses (right leg)

Dumbbell lateral lunge pulses (left leg)

Dumbbell sumo squat to calf raise

- Complete a sumo squat with the dumbbells held low in front of your body
- Rotate the dumbbells and complete a wide sumo stance RDL

Dumbbell sumo squat to RDL

Thick & toned thighs #7 ‼️

Wilma

Outstanding Leg workout! Just what I like a burner 🔥

Katrina

The in out jump squats are killer! I rate this workout 10/10!

Brittany

Thick & toned thighs #1 🔥

Man I need a nap after that work out 🔥👏🏽👏🏽

Rodneisha

I’m 5months pregnant and I’m trying to keep the weight nice, so this was really perfect for me.

Thick & toned thighs #7 ‼️

Community

More workouts from Chanel DeLisser