Name: Playbook - Claire Thomas - W3/D3 Lower Body
Uploaded: 2024-02-02T19:19:09.519Z
Duration: 24 min
Description: W3/D3 Lower Body

❤️‍🔥❤️‍🔥🫶🏼💪🏼💪🏼💪🏼

Leah

The last circuit really turned the heat up🔥

Ashley

Did almost all the rounds.  Getting up & down on knees is hard for me…. But needed!

Renee

Julie

Finally got to move after weeks of studying and finals. No excuse but felt good to have a challenge for my body

Allie

Great variety of work & stretching.  
I used 15lb dumbbells for the first circuit.

Jena Laubscher

Awesome way to start my morning! Thank you for taking the time and effort to build this platform.

Dana Prather

Tessa

Tiffany

Lauren

Deanna

Megan

Ryan Orr

Lynn Garofalo

Char

Isabel

Andrea lusk

Keri

Tried to get this done on my lunch break, only could get 18:45 minutes before time ended for break, but better than nothing

Omg, Legs are burning! 
Love this one!! 🔥

Lori

Brittany Madsen

Nursing an injury in my elbow so weights are out for a week. This body weight workout was PERFECT! I love having programs to pick from all in one app!

Nicole

Madisyn

Amber Hale

Danya Soto

Heather

Regina

Jael Crusha

Carrie Collette

Between this one and today's HIIT inside the core challenge, I am spent😂

Kathrine

Great workout! I know I'll be sore tomorrow!💪

Lydia

Kelly Kern

Thanks for helping me stay on track through the holidays!

Jeanie 

Diana

Caroline

Amazing leg workout! I love these workouts I can do from home when I can’t make it into the gym.

Rachelle

Riah

Oh wow. I did that while wearing a weight vest. (Except for the laying down middle circuit)
I am vanquished. 🥵

That last circuit of tabata ❤️‍🔥❤️‍🔥

Dani Pasano

🔥🔥🔥 quads and glutes are burning!

Gabrielle

Audrey

Quick and efficient before school💪🏽

Kalea

Sean

Those squat jumps at the end has my legs dead 💀

Amanda

Michelle

Week 3, 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

Alternating TABATA - Alternate between the two exercises in the circuit for 8 total rounds. Work for 20 seconds/rest for 10 seconds. Switch legs for the Pendulum Lunges each round.

*20 seconds per side 

- Keep your chest up and shoulders rolled back
- Step back and bring your knee down until both legs are at 90 degrees
- Push through your heel to come back up
- Stepping the same leg forward 
- Bring your back knee down until both legs reach 90 degrees
- Repeating back and forward for time or reps
- Complete desired reps then repeat on the opposite side

•Pendulum lunge•

- From kneeling position
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling
- Switch your lead leg each rep

•Get up lunges•

TABATA Circuit 1

Alternating TABATA - Alternate between the two exercises in each circuit for 8 total rounds. Work for 20 seconds/rest for 10 seconds.

- Lying face down
- Alternately lift and lower each leg, engaging your glutes

•Alt. Reverse leg lifts•

- Raise one leg off the ground, pulling your knee toward your chest
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Pause at the top
- Lower back to starting position with control
- Repeat on the opposite side

•Lying glute bridge march•

TABATA Circuit 2

- Staying in a low position shift your weight from a lateral lunge to a lateral lunge the opposite side
- Working back and forth

•Low side to side lunge•

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach both hands down and touch the floor
- Explode up, reaching your arms overhead
- Land softly into the next rep and repeat for time or reps

•Touch jumps•

TABATA Circuit 3

W3/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

Yazan

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

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

Makinzey

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

Sarah

W1/D3 Lower Body

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

Lindsay

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!!!!

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

W1/D6 Rest

Agnes

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

Kayla

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.

Stephanie Fuller

W2/D2 HIIT

Barbara

Those split squats really got me but the after burn was worth it! 🔥

Rachael

W2/D3 Lower Body

Merna Vivarina

Walking the hills was beautiful Coach!🤙🏾

W2/D4 LISS & Core

Jessica

Julianne Gyumolcs

alejandro

W2/D5 Full Body

Had to switch up a rest day. Back at it tomorrow 💪🏻

Izabela Brodeur

W2/D6 Rest

3 mile run
2.10 mile walk 
W3D1 Core Challenge-🔥 600

Did my core workout and 5.20 miles on the stationary bike. Limited on time, but made sure to get the work done 💪🥵

Kayla T

Had a long walk with my pups and going to do one of the core workouts before bed!

Meagan Sieh

W2/D7 LISS & Core

One of my favorite “at home” workouts :)

Liesel

W3/D1 Upper Body

Did HIIT from core challenge! And walked an extra 40 min

Heidi

W3/D2 HIIT

1 hour ruck with my new 20lb suck & day 1 of the core challenge complete💪🏼

W3/D4 LISS & Core

Had time for one round after the core challenge, will aim to hit out the other three rounds this evening😅😅

Wow. That was hard. So sweaty. Great at home workout!

Susanne Lentz

W3/D5 Full Body

Tour de Lopez for this girl's rest day, iykyk!

My rest day was yesterday, and desperately needed it. Thanks for rest days!

Ok I’m taking this rest a day early because I need it.

W3/D6 Rest

Went for a walk in the snow and completed a short abs workout:)

W3/D7 LISS & Core

Made it through!! But, man, was that intense!

Abby

W4/D1 Upper Body

W4/D2 HIIT

Faith

Felt easy at the beginning but throughout rounds I got the burn I was looking for🔥

Amazing as always! I feel my endurance increase since the last time I completed this :)

Shannon

W4/D3 Lower Body

Done yesterday. Forgot to log, 45 min walk and core

W4/D4 LISS & Core

Perfect! Needed a little sweat while at Wodopalooza in Miami. Perfect for at the gym even though I could have done it in my room. No equipment needed!

W4/D5 Full Body

And we start fresh tomorrow!! 😁💪🏻

Great day with friends like family at our house for a cookout.

Davina Cizek

W4/D6 Rest

Davita

W4/D7 LISS & Core

Firrreeee, my arms are on fire! Now time for the core challenge workout!

Great Tabata. Heart pumping workout. Husband joined in

Jacquie

8 rounds of craziness. My shoulders are toast

W5/D1 Upper Body

Walk/jog and body weight circuit for hiit!

W5/D2 HIIT

Love this workout! I think I can feel myself getting stronger

Journey

W5/D3 Lower Body

20 degrees out for brisk 50 minute walk then onto abs

W5/D4 LISS & Core

W5/D5 Full Body

I was unable to workout Thursday to Sunday bc I had to fly to a wedding and couldn't fit any workout shoes nor clothes in my suitcase. But I danced my heart out on the dance floor and made sure to walk around the venue as much as I could.

W3/D3 Lower Body

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