Name: Playbook - Claire Thomas - W1/D3 Lower Body
Uploaded: 2024-02-02T19:19:08.515Z
Duration: 30 min
Description: W1/D3 Lower Body

Omg , my quads are so fried , those wall sets are so hard
🔥🔥

Yazan

Makinzey

Excellent for the workout in the hotel during travel!!!

Sarah

First workout was awesome just the right amount to start. I started with this one first because I am doing therapy on a shoulder so I skipped the upper body. But I’ll catch it later.

Debra

I forgot to mark this complete a couple days ago, but this workout was fantastic. Seemed simple, but I am literally hobbling my way around two days later lol. Definitely will be doing again!

Jacova

While on spring break with the family this program is a great option when you only have your body weight

Stephanie Fuller

This was great!  My legs are on 🔥🔥🔥

Dana

My legs were shaking by the 3rd round. I won’t be able to sit tomorrow 😂😂👍👊💪😜

Lindsay

Robert

Such a great and quick workout 👊🏻 my legs are going to be sore tomorrow!

Ashley

Wasn't able to use my gym equipment this morning (also leg day), so this was perfect!

Kathrine

Breeann

Perri

Did both a upper and lower body weight workout sooo hard!! Love this app 💪🏽💪🏽

Erin Scott

Faith

Barbara

The garage has been below freezing the past weekend so this was a great workout to do in the house!

Stephanie

Kate

My new year resolution is to have one leg day per week🤞🏼🤞🏼🤞🏼

Marit

Janell

Emily mitchell

Tessa

Abby

Happy to get this alternative workout in so I could stay on track while visiting family this holiday season! 🎄

Cecelia

I needed some kind of movement today!   It was good.  Only did 4 rounds, but didn’t take my 30 sec rest each time.  Just kept it moving!

Renee

Perfect workout on vacation:) Did 40/20 for a little extra 💪🏼

Rachel Collins

Felt so good to work lower body today especially after my HIIT workout yesterday. 💕

Christina

I feel proud of myself! Improved from last time!!

Clarissa

Great leg day sub bc I’m at hotel w no equipment!!! 💪🏻

Christine

Burner!! My legs are jello! Love a good EMOM 🤍

Hard to get to five rounds but I did it 💪

Emily

Karla

Perfect workout while traveling in Bali with no equipment

Pepper

Perfect! 3 month PP from twins and just what I needed!

Another gem! Great lunch hour workout. Still leaves time to eat!

Lucy

Marelize Earle

I never thought a body weight workout could make me struggle! I will definitely be doing more body weight :) AMAZING

Shannon

Katie

Luci

Thank you!!! Got a good sweat on!! #shakylegs

emma

Adrienne Cluff

Iris

Stephanie W

Chelsea O’Grady

Kayla

Added weights to most of the exercises then also added my weighted vest for the last 2 rounds 👌

Jena Laubscher

Week 1, Day 3 - Lower Body 

Warm up: Before you begin, I recommend completing the Home Lower Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Start a stopwatch & begin each exercise at the start of every new minute. Do as many reps as possible for 30 seconds, then rest for the remaining 30 seconds before moving onto the next exercise. Repeat until you’ve reached 30 minutes (5 total rounds).

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

•Body squats•

- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

•Walking lunges•

- Start with a wide toed out stance
- Push your hips back as you come down, bring your hands up to goblet position
- Keep your chest up 
- Reach parallel and pulse 2x before you come back up

•Goblet pulse squats•

- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward 
- Repeat on the opposite side

•Curtsy lunges•

- Place one foot up onto the elevated surface and push through your heel to stand up
- Bringing the other leg up
- Step down and repeat on the opposite leg

•Step ups•

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

•Wall sit•

EMOM

W1/D3 Lower Body

Carmel

I love your happy energy. I have a girls weekend coming up and this will be a great tool to have with me.

Felicia

Sara

W1/D1 Home Body Introduction

1st time I have worked out in 1 year. Amazing!

Rachel

This was not a day one beginner workout. Love the challenge but had to modify a lot. Wrists more than anything were not strong enough for this one.

April

As a day one class this was pretty tough!

Krista

W1/D1 Upper Body

Lisa Boschma

Wow I chose the 40s sprint with 10 burpees, but swopped the sprint out for 150m jog in the complex mid heat. It was great fun. Thanks Claire

Shan

W1/D2 HIIT

We did Abs if Steel. I should have Abs now 😂😜👍👊💪😻

For the LISS i did a 60min recovery Run
Pace (km): 5:50min ->10,5km
Tried to not look at the pace but in the end i was fighting for the 10,5km

As Core Workout i did the Bodyweight Crazy 8 but i could only mange to do 4 Rounds.

Antonia

W1/D4 LISS & Core

You give me so much power and stamina to give more and more ❤️❤️🔥

Whoa... Quick and effective for sure. 
Definitely got that heart rate up.  
15:00 with average HR of 124 with max HR of 176.

Yay!! We're on a weekend vacay and this was a perfect full body to give me some blood pumping goodness!!!!

Nicole

W1/D5 Full Body

Gonna soak up every beautiful second of this rest day (with the exception of the Core Challenge for today😅)!  Excited for Week 2!

Mellissa

Michelle

W1/D6 Rest

Agnes

60 mins on the treadmill, followed by the 10 minute AMRAP from the CORE challenge 👍👊💪😮‍💨

W1/D7 LISS & Core

Those are some shaky arms 💪👍👊🤩

I did have to add in more pauses than I hoped, but I’m going to keep working at it

Sydney

W2/D1 Upper Body

Did a lower body EMOM from HIIT but took out the rests.

W1/D3 Lower Body

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