Name: Playbook - Chelsea Hofer - Day 6 | 30 Min Lower Body
Uploaded: 2024-03-21T21:44:48.934Z
Duration: 30 min
Description: Day 6 | 30 Min Lower Body

Sophie

Lisa Sosa

Hard but so doable! Pace yourself and maybe toss a show on to distract ya! Today, I watch Easy A 

Needed:
One dumbbell (mine was 10lbs)
One chair or bench

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
- Explode up
- Step left foot outside and behind right, bend both knees
- Switch sides, then back to Sump Squat

Sumo Squat to Curtsey Lunge

- Place one foot up onto the chair and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Alternate legs for time

Step-Ups

- Hinge at the hips, then switch weight to chest
- Narrow squat

Deadlift to Goblet Squat

Circuit 1

- Squat yo reach hips to chair
- Stand back up on right leg

Single Leg Squat (R) - Chair

- Squat until hips reach chair
- Stand up onto left leg

Single Leg Squat (L) - Chair

- Begin with your feet wide, touch the ground
- Pop up bringing feet together then back out and down for squat. 
- Other hand reaches down

Touchdown Squat

- Start with feet in a wide toed out stance
- Squat and pulse 1x at the bottom, return to stand

Sumo hack squat

Circuit 2

- Gentle bend to standing leg 
- Kick right leg back, keep hips level

Standing Leg Kickback - R

Standing Leg Kickback - L

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

Fire hydrants - R

Fire hydrants - L

- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- 3 to the right and three steps to the left

Lateral Walk

Circuit 3

Day 6 | 30 Min Lower Body

Day 1 | Bike | Cardio

Really liked this post ride after my 20 min biking! 👌🏻

Day 1 | Post Ride Stretch

Tracy Sumner

Jackie

Day 1 | Full Body Circuit

Awesome! 
I'm gonna do that at least 3 times a week! Thank you🙏🏻

Laura

Day 1 | 10 Min Abs

Day 2 | Bike | Cardio

Was hoping for something more flowy. This was mostly just stretching.  Still felt nice though

Rebekah

This was so beautiful, and I loved your TED Talk 😉

Kristin

Love love loved this 🙏🏻 the way you move speaks to me and I feel so good

Brianna

Day 2 | Intuitive Flow

LOVE your positive vibes! Also much more fun to do it with you instead of as a list!! Thank youuuu!

Brandie

Day 2 | 10 Min Abs 🫧 - Guided

Day 3 | Bike | Cardio

Literally could not finish 3 rounds, but i managed to do 2! Happy to start with that and see my progress with time 😊

Maria

clementine

Day 3 | 3 Min Push-Up Challenge! 🥵

I love this way of classes! Have a great wedding! ❤️

Lydia

Day 3 | 10 Min Abs | 80s Vibe ⚡️

Day 3 | 30 Min Lower Body

Day 4 | Ride | Cardio

I used to listen to Lionel Richie growing up! That song was one of my favorites 🎤🎶♥️

I liked the new moves. Very effective 10 minutes!

Tania

Day 4 | 10 Min Abs

😂 amazing. Sounds silly but I needed the go ahead to rest. Feeling sore today

Kelly

Day 5 | Rest Day!

Day 6 | Ride | Cardio

Not sure if it’s me but there was no sound during the last part of the video..!

Great! Thank you! Also, I think the sound goes out during Malasana

Besides loosing the sound halfway 😶‍🌫️, I liked the stretches. I usually don’t use blocks but after today I think I should. Thanks for the video

Day 6 | Hips & Low Back Release 🪄

Good idea to add some weights! I liked it! 💪🏻😊

Day 6 | Weighted 10 Min Abs 🏋🏽

Heike

Day 6 | Push-Up Challenge

Day 7 | Bike | Cardio

Day 7 | 10 Min Abs

Day 7 | Push-Up Challenge

Such a great flow! The music was too loud, but easier to hear with headphones.

The music was too loud..I am not a native English speaker and it was very difficult to catch all of your speech because of the music🙏

Bets

Fun twisty class with fun grasshopper transitions. The music was a little too loud for me to hear you well. :/

Day 8 | Grasshopper Flow 🦗

Great moves and do much more fun to do it with you! 🤩💪🏻

caron

Day 8 | Ten Min Abs 🐍

Day 9 | Bike | Cardio

Sarah

Day 9 | 300 Reps

That was great! My hubby actually joined me today. And he called it! The movie is Dumb and Dumber! 😂

Day 10 | Push-Up Challenge

Ivana

Day 10 | 15 min Abs 🫣

Day 10 | 300 Reps

Day 11 | Rest Day!

Day 12 | Bike | Cardio

Day 12 | 7-Min Wring it all Out

That was great! I did it twice to get 10 min! 🙌🏻😄

Love a good, quick and dirty ab circuit to fit in after a work out! 💪🏻

Day 13 | 5 min Abs

I really appreciate these short classes. It’s so hard to find time being a busy mom ♥️

Day 13 | Morning Shoulders & Hips 🔆

It was fun and different to use an elastic! 👍🏻☺️

Day 13 | Booty Band Class

Day 14 | Ride | Cardio

Day 14 | Post Ride Stretch

Day 14 | 300 Reps

It feels like it’s getting easier…and then I hit the last set 🤪

Day 14 | Push-Up Challenge

Day 15 | Bike | Cardio

Really great abs and arms workout! 💪🏻😄

Great variety of moves, fun and challenging! 😁🙌

I can’t believe I finish 🥵💯🙌🏼

Day 15 | 15 min Abs 😈

Day 15 | Tight Shoulders? I Gotchu 😘

Day 15 | Booty Band Class 🍑

Day 16 | Rest Day!

Awesome way to start a Friday!!  Determined to finished this program!! 😝

Day 17 | Full Body Circuit

Amazing class!!  Would love to see the kind of forward folds you do in your kitchen (you mentioned). 🥰

Day 17 | Intuitive Flow

Day 18 | Rising Up Stronger

Not as easy as it looks in terms of coordination! 😅

Love this! I’m gonna try to add this into my next class.💛

Candace

Day 18 | Creative Sequencing | Ladder Mandala | Hips+Hammies

Day 19 | Bike | Cardio

So good. I’m not used to the kind of core exercises in this workout. This is definitely my weak point. A little tough on the wrists tho. Might be good to warm them up before attempting the block exercises.

Day 6 | 30 Min Lower Body

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