Name: Playbook - Chelsea Hofer - Thigh, Booty, & Calves | At Home Workout
Uploaded: 2024-05-09T03:58:33.944Z
Duration: 20 min
Description: Thigh, Booty, & Calves | At Home Workout

At home lower body workout with dumbbells or just body weight! This workout is comprised of basic compound exercises (uses several exercise groups) that I love to include on a lower body building day. Targets your thighs, hamstrings, booty, and calves!

Aim for 2 rounds + fiery bonus for 3! 🔥

Let me know how it goes and feel free to rate and review ❤️ helps me plan ahead for our next class!

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

Dumbbell bulgarian split squat

- 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

*option to drop the weight for the warm up

Romanian Deadlifts

- Keep the dumbbells by your sides (suitcase style) and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides
* 20 reps = 1 rep left + 1 rep right

Reverse Lunge

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted Calf Raises

Thigh, Booty, & Calves | At Home Workout

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