Name: Playbook - Claire Thomas - W4/D3 Lower Body
Uploaded: 2024-02-02T19:19:09.634Z
Duration: 36 min
Description: W4/D3 Lower Body

Faith

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

Ashley

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

Shannon

My legs definitely felt it, I just feel like EMOMs drag for me.

Kayla

I used this as a guideline but added weight to some of the movements for a little extra. 
Loved it!

Jena Laubscher

Kelly

Dude..... In 90°, feeling like 105° because of this humidity in South Mississippi August and diiiiisssss .
My head says I'm a warrior but my body says I'm a weenie on the ground in a puddle🥵💥💪

Lauren

Megan

Tereza

Heidi

Isabel

Did this one at the lake house since I didn't have equipment!

36 mins exactly. No rests but for the 30 seconds in between the exercises. Those last two sets of jump squats were SO mental. 💪🏻🔥

Stefanie Dodson

Keri

Traveling for work and this was the perfect hotel room workout!

Casey

My legs are on fire! What a great burn in less than 40 min!!

Jamee

I had to take 2 weeks off because my body needed some rest but this was a great way to start back up!! Legs are jello

Sarah

Great workout, legs are jello!! 👍🏼🔥

Lori

Added heavy weights to each exercise = 🔥

Lindsay

Brittany Madsen

Lots of explosive burn to legs with squats

Sean

DNyse

Holy cow! Legs are on fire after that workout!

Alexis

Danya Soto

10# weighted vest. Some sets with a toddler added 🙃

Regina

Natalie

Perfect workout to do at the airport when my flight keeps getting delayed!

Meridith

Carrie Collette

Kathrine

Kelly Kern

This is my 4th time through this program.  I really like this workout and have somehow come to love the wall sit kickouts!

Jeanie 

Perfect for when you have a sick little one and can’t get to the gym!

Darrien

Kara Gilson

Good one! I added dumbbells to make it a little tougher.

Korissa

Amazing, Claire! I did this today for the second time, and I am so impressed with your programs. The first time I did this, I used just bodyweight and took some extra breaths throughout (a few seconds extra rest here and there, everywhere). It kicked my booty then. My second time today (after doing the dumbbell program in between), I added ankle weights for the whole thing, and held a light db for the goblet squats. I also set my timer so there was zero extra rest, and pushed to keep going throughout each round. I felt like I was going to hurl after, but even more-so I feel so much stronger than the first time. This just made my day! Thank you!!! ❤️❤️❤️💪💪💪🔥🔥🔥

Legs are going to be jello tomorrow. Loved this EMOM!

Gabrielle

Marissa

Michelle

Wall sits with kick out, what’s the best way to avoid your knees hurting? 😬

Olivia schmidt

Emerald

Gayle

Angela

I added dumbbells and I just don’t know how i finished this WO🥵🥵🥵😵‍💫

Nicole Jacob

I did curtsy lunges WITHOUT limitation today! Full depth! Yesss!

Audie Nelson

Wow I really felt this one, especially after yesterday’s sprints!

Week 4, 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.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago, but with an added round & a few more challenging exercises. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your intensity this time around.

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 36 minutes (6 total rounds).

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly into the next rep and repeat for time or reps

•Jump 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 chair
- Explosively drive off your foot from the chair jumping up
- Drive the opposite knee forward and up toward your chest 
- Switch legs and repeat

•Explosive step ups•

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position while alternately kicking one leg out and in

•Wall sit w/ kick out•

EMOM

W4/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!!!

W1/D3 Lower Body

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

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.

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

Dana Prather

W3/D1 Upper Body

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

W3/D2 HIIT

❤️‍🔥❤️‍🔥🫶🏼💪🏼💪🏼💪🏼

Leah

The last circuit really turned the heat up🔥

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

Renee

W3/D3 Lower Body

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

Lynn Garofalo

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

Amanda

W4/D2 HIIT

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.

W4/D3 Lower Body

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