Name: Playbook - Christina Shepherd - Lower body
Uploaded: 2025-10-25T17:25:06.523Z
Duration: 30 min
Description: Lower body

Never takes me as long as you say unless it’s upper body 🤷🏻‍♀️

Kelly

Sarah

Love it.  Perfect short effective workout!

Jenna

challenging 😮‍💨 but in a good way 🔥

Inez

Really liked this combination.
Last exercise says bridge with chest press but I think it is just a weighted bridge

Jody

Drenched in sweat with this one!!! Love it 💪🏽

Jenn

Maricel

Phyllisina

Lauren

This was so hard, had to use muscles I didn't know I had😂 loving it!

Tanya

This Lower body routine uses only one dumbbell. 

Reverse lunge + squat x 12 reps each side 
Slow RDL x 12 reps 
Lateral lunge x12 reps per side 
Goblet squat with a pulse x 12 reps 
3 sets each 


Dumbbell bridge 2x15-20
Exhale as you lift your hips. Inhale as you lower them back down. Only go 1/2 way down. Don’t go all the way to the floor each rep.

Talk through

- Keep your chest up and hold dumbbell at your side
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position
-Then lower down into a squat and return to standing.  
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge + squat

- Begin with both hands holding one dumbbell. 
- Press hips back and lower dumbbells down. 
- Lift back up to standing and press hips forward keeping your back flat and core engaged throughout.

Single Dumbbell RDL

- Place your feet hip-width apart, and dumbbell at your side 
- 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
-Repeat for reps

Lateral lunge (dumbbells)

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down keeping your back flat and your core engaged. 
-Perform a controlled partial rep at the bottom before extending your legs to come back up
-Perform for reps

Dumbbell goblet squat + pulse

- a with a dumbbell across your hips, Engage your core and exhale as you Push through your heels raising your hips off the ground. 
-Inhale as you lower back down halfway, then return up again. 
-Perform for reps.

Dumbbell bridge chest press

Lower body

Intro

Make It Challenging

Sets & Reps

Importance of Protein

I found the videos showing how to do it. My friend and I are doing your program 30 minute workouts.

Theresa

Love that it’s only 30 minutes! Great workout!

Walesia

Holy hell those prone hip and has me shaking

Lower Body

Bear plan is hard! But figure  can hold it and work my way up

Kristen

Upper body + core

Rest Day

quick and easy 💪🏼 next time will definitely up the weight

Back Day

Arden

So tough. I upped my weights and really pushed hard. What I love about doing this a second time is seeing that I can use heavier weights than the first time through!!!

AmyK

quick but challenging 😅 loved it and really focused on my form this time

the single leg lift/thrusts are still crazy challenging for me! But I just keep at it and hope for gains 📈

Angela

Glute Focused Lower Body

This was good. Did three rounds in 20 before adding biceps and core

Kimberly

Upper Body

great full body and core combo - that squat with DB raises 🔥

Full Body/Core

hard!! had to do body weight but it’s okay. form>>>everything

Love the seated to stand exercise on one leg!

Pretty sure I won’t be able to walk tomorrow after this one 😂

OH press with march is harder than it looks !!

Upper Body & Core

a few very effective moves for shaky legs 😊

Glutes

Second time through - increased some of the weight from last time and added a fourth set. Feels great!

Back & Core-(with a band)

doing it as a circuit was soo good and challenging 😅😛

great combo of moves, very helpful instructions

Alexandra

Full Body

I LOVE CORE WORK (sorry for shouting lol)

Super intense. Clearly I need to do this routine more often.

It's one of the best workouts , probably tomorrow I won't be able to walk 🤯🎯💐

always look forward to the full body days ! 💙

Glutes -home or gym

I actually did this in 35 minutes without warm up and swapped the bridges for Kas bridges and banged it out💪🏼

Those v-sit lateral raises were tough- I need to do those more frequently!!

Lower body

Community

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