Name: Playbook - Chelsea Hofer - 20min Leg Burner 🏋🏽♂️
Uploaded: 2026-06-23T02:25:41.699Z
Duration: 20 min
Description: 20min Leg Burner 🏋🏽♂️

Tracy Sumner

This one left me sore for days but was COMPLETELY doable in the moment! 

Definitely give it a go!

I used 15lbs for everything but grabbed 2-20lbs for the RDLs

Needed:
Yoga Mat (glute bridge)
Dumbbells (1 set med, 1 set heavy)
Sneakers

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- clean dumbbell into position with one hand
- keep the elbow high, take a deep breath, and descend by simultaneously pushing the hips back and bending the knees
- once your thighs reach parallel with the floor, begin to reverse the movement

30 seconds in right side then switch to left

Offset Squat

- Lay on the floor with your soles of feet together and knees bent
- Place dumbbell on hips 
- Push through the edges of your feet bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- With left foot, lunge forward, left, and back 
- aim for a 90° bend in the knees at all times 

40 seconds per side, then switch

Compass Lunge

- Take a wide, outside hip width stance, with your feet slightly pointed out.
- Pivot your feet, hips, and torso to one side, then lower your back knee until it's just above the floor, with your front knee bent at a 90 degree angle.
- Press both your feet through the ground to rise back up, then immediately pivot to the opposite side to complete another lunge.
- Continue alternating sides for time or reps.

Alt. Pivot Lunge

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Your Circuit

20min Leg Burner 🏋🏽‍♂️

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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Did that one with my 13yo daughter…killer!

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Such a great way to end my workout today 💪🏼

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

20min Leg Burner 🏋🏽‍♂️

Community

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