Name: Playbook - Chelsea Hofer - 30 Min Leg & Booty Day
Uploaded: 2026-06-23T02:25:41.187Z
Duration: 30 min
Description: 30 Min Leg & Booty Day

Direct and to the point! I was so sweaty after this and definitely used the 60s rest between rounds! I was also watching the Simone Biles documentary in the background. Just getting excited for the Olympics 🙌🏻

Next day and I’m s’sore!

- Stand with your feet sightly wider than shoulder-width apart, holding a weight at the chest 
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

Goblet Squat

- Begin with dumbbells in hand that remains straight and kickstand opposite leg to help you stabilize 
- Press hips back and lower dumbbell down until mid shins
- Lift back up to standing and press hips forward

Kickstand RDL (R)

Kickstand RDL (L)

Superset 1

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

DB Bulgarian Split Squat (R)

DB Bulgarian Split Squat (L)

Hip Bridge + Pulse

Superset 2

I held 20lbs in each hand for both exercises

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

DB Curtsy Lunge (L)

DB Curtsy Lunge (R)

- place the balls of your feet on the platform with your toes pointed forward and your heels hanging off the platform
- Lower the ankles by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, lifting the weight as high as you possibly can
- Pause and squeeze at peak contraction before lowering back down into the stretched position

Standing Calf Raise

Superset 3

30 Min Leg & Booty Day

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?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Candace

Lift. Pulse. Power. | EMOM Lower Body

Valentina

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Shannon

Amanda

Snatched Waist + Sexy Back Sculpt

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

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Dumbbell Sculpt: Lower Body Fix

I love these sport sweaty and effective core workouts! Please upload more!!

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

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Those incline bicep curls are killer 💀

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Jessi

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Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

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

30 Min Leg & Booty Day

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