Name: Playbook - Chelsea Hofer - 30 Min Lower Body | Bodyweight
Uploaded: 2026-06-23T02:25:41.664Z
Duration: 30 min
Description: 30 Min Lower Body | Bodyweight

Bodyweight lower body!

Needed:
Sneakers
Yoga Mat

- 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 
- Alt legs as you work for time

Curtsy lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes + pulse knees out into abduction
- Lower back to starting position

*option for band or weight

Glute Bridge + Abduction

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats In and Out

- Begin in a supine position with arms overhead and legs bent
- Bring one leg in and extend it up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat on other side

Jack knife crunch

Circuit 1

- Place your feet hip-width apart, and dumbbells at your sides
- 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
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

*1 Rep = each side

Lateral Lunge

- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel, pulse for one count, and extend your legs to come back up

Goblet Squat

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Alt. Reverse Lunge

Circuit 2

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo Squats (bodyweight)

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kick (bent)

- Come onto all fours with a flat back
- Hover your knees a couple of inches off the floor
- Alternate tapping your opposite shoulder with your hand. Try and keep you body from moving too much.

Bear Pose + Alt. Shoulder Taps

Circuit 3

30 Min Lower Body | Bodyweight

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

30 Min Lower Body | Bodyweight

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