Name: Playbook - Claire Thomas - W7/D2 Legs & Core
Uploaded: 2024-04-26T18:27:29.239Z
Duration: 45 min
Description: W7/D2 Legs & Core

Chelsy Pena

Patrycja Nanooch 

Rachel Ellis

Amazing! Added in some calf raises, too😊

Shannon

Amanda Dunn

Holy cow. Weighted squat jumps got the HR up 😬😅

Jamie

Stephanie

Rebecca wolf

Good afternoon pick me up. Who needs coffee when we got Claire

Erin

🔥🔥🔥just 🔥🔥🔥🔥🥳💪🏻💜

Nancy

Leona

Had to do this one at home and still kicked my butt! Short but effective!

Jessica

That seemed way easy compared to yesterday. Yay! Don’t let me fool you, I’m still dripping sweat.

Rachel

Katie

Brandi

Jenna

Lara

Emilka

Tessa

Megan

That was quick and hard!  The combo squat and lunges were a killer! Really liked thay

Krista

Francais

Hannah 

Paired with a 10 min stair master omg🥵🥵🥵🥵

Ashley

Woo! Nice back squat into lunge! Thank you!

Justine Moquino

Peloton core workout 
Lunges are getting easier - knee used to hurt and didn’t today!

Nicole

This leg day mixed it up! Loved it. Worked my way up to 40lb dumbbells in the walking lunges 💙

Sarah

Felt like we were mixin’ things up today - I like it!

Cecelia

This was a fun little leg set!! Added dumbbells to my walking lunges also

Did so much better the second time around. Well a little stronger at least!

Monique Gillette

Athena

Gabby

yangBAE

That’s one was really good.  Got my sweat on

Marni Thompson

Ally

Sheeesh that was a good one shorter than my usual leg routine and spicy 🌶

Elise

Oooof 🥵🥵 + a core challenge workout

Brenna C

The weighted jumping squats had the heart rate going!

Melena

Mallory Rupp

Traveling but working out 💪🏼💪🏼💪🏼

Fern

Hot diggity dayuum! That squat+split squat set killed me but I made it through it!

Taylor

Not my favorite, but a great way to change up from the traditional leg workouts and introduce plyometrics.

Kristina

Week 7, Day 2 - Legs & Core

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

Work hard, be nice, & get after it! 💪

💛 Claire

*10 reps each leg

- 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

*squat + left lunge + right lunge = 1 rep

MODIFICATION - use just a barbell without plates or use dumbbells. 

- Begin with bar positioned on your upper back, feet shoulder width apart
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Step back with the first foot and lower down until knees are 90 degrees
- Press through your front leg to stand up
- Repeat with the opposite leg

Barbell back squat + reverse lunges

This is a super set, so you’ll complete 8 DB lateral step ups (each side) & immediately after, with no rest, complete 8 DB squat jumps. Rest 60-90 seconds between each round.

*8 reps each side

- Holding dumbbells at your sides, chest lifted and shoulders back
- Standing next to the bench
- Place your inside foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB lateral step ups

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

DB squat jumps

DB Superset

I have provided a ton of my favorite core workouts for you to choose from. You can find the workouts in my core category. 

- Go to the top
- Scroll through the bubbles
- Find core
- Select your favorite

Core workout of choice

W7/D2  Legs & Core

Reagan Tenaglia

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Intro to the Gym Body Plan

Kyla

Can’t wait to see what this program can do for me!! I already love it!

Angela

W1/D1 Back & Shoulders

I didn't think there was enough there to have a full workout until I was working through the step ups and split squats...Legs are dead

Madison Jones

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

W1/D2 Legs & Core

The supersets with pushups made this workout extra 🔥🔥

Sabrina

That was a spicy workout! I can’t feel my arms in the best way possible

Lilith

W1/D3 Chest & Triceps

Aundra

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

Christine

W1/D4 Full Body HIIT

Targeted lots of different muscle groups! Any pieces I had never done before!

Chaya Perlman

W1/D5 Glutes & Biceps

Eloise

W1/D6 LISS & Core

Deo Miranda

It’s my daughter’s dance night so a perfect time for a rest day!

Tammy

W1/D7 Rest Day!

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Kami

W2/D1 Back & Shoulders

Sydney

Natalie Daniels 

W2/D2 Legs & Core

Carrie Collette

Amazing workout. I did it at home today with dumbbells and bands and I felt the burn 😊

Lasheree Holness

W2/D3 Chest & Triceps

Brittany

Did the med ball TABATA, oofta...burner after chest and Tris on Saturday.  

Happy Monday team!!!

W2/D4 Full Body HIIT

Hard but doable. Could only do 10 assisted chin ups for now.

Melissa

W2/D5 Glutes & Biceps

I did a 15 minute jog on the air runner, and a 45 minute 140 bpm walk on the air runner + 10 minutes of core.

W2/D6 LISS & Core

Had to take a rest day. My body is teaching me more and more. Basically just listening to it 🤣

I need this rest day… I woke up with pink eye in both eyes. It is SO painful 😫 I will try to be back on Tuesday!

W2/D7 Rest Day!

I am feeling the burn on this one great workout!!!

Melinda

Katy

W3/D1 Back & Shoulders

Tiffany

kassidy

Okay but I secretly loved that end little circuit

W3/D2 Legs & Core

D id this yesterday but my area of WV was hit hard and I didn’t have any internet or power to swipe complete

YES!!! Hotel gym sesh, let’s go👊🏻

W3/D3 Chest & Triceps

Forgot to swipe but did this yesterday! I made up my own

sarah

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

Samantha Gonzalez

W3/D6 LISS & Core

Had to use my rest day early due to scheduling issues so I’m going to be hitting it hard the next week or so!

Happy Easter! Perfect day to be with fam!

W3/D7 Rest Day!

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

W4/D1 Back & Shoulders

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

W4/D3 Chest & Triceps

W4/D4 Full Body HIIT

Freakin dead ☠️ but much needed this morning ✅

Agnes

W4/D5 Glutes & Biceps

I did this yesterday but just forgot to swipe on it 😭

Leticia

W4/D6 LISS & Core

Wow the 100 calf raises from 2 days ago have me wobbling.  I can’t even keep my legs straight! Long story long - I had to take a midweek break 🙃

Suzy Melo

Had to rest today. Came down with some nasty bug 🙄

W4/D7 Rest Day!

This one is a bit long than most.  Couldn’t finish in an hour.

Samantha

W5/D1 Back & Shoulders

W5/D2 Legs & Core

Hannah Marks

Doug Coppess

Holly

W5/D3 Chest & Triceps

I did,
Sprint burpee speedy circuit 
Week 6 day 2; 18 minute hiit
Week 6 day 4; speed intervals 
20 minute HIIT indoor cycle 
20 minute walk 

I finished with 5 minutes of sprint intervals!

16 min bodyweight tabata HIIT workout! A good short one today!

W5/D4 Full Body HIIT

Split into 2 days with cardio both days!! 3 miles run

Leslie Lee

W5/D5 Glutes & Biceps

Core challenge for core and 3.7 speed on treadmill @incline of 2 for 40 minutes

Kacy

Jenn Watkins

W5/D6 LISS & Core

W5/D7 Rest Day!

Chloe Linscott

Couldn’t do the whole routine due to time restrictions but got most of it done, love the upper body workouts

Danielle

W6/D1 Back & Shoulders

Led by stair master, followed by abs!!🥵

Claire

Holy moly the legs are on FIRE that pushed me to places I never knew I could go!

W6/D2 Legs & Core

Had to split up the supersets based on equipment at the gym being far apart, but mission accomplished 🙌🏻✌🏻👊🏻

W7/D2 Legs & Core

Community

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