Name: Playbook - Crystal Renee - W1/D3 Legs
Uploaded: 2023-01-02T04:58:44.042Z
Duration: 45 min
Description: W1/D3 Legs

Great workout! Hard, but doable, perfect!

Meghan Long

Thanks! Had to modify because of time but it was still an amazing workout!!

Jenise

Jera Donner

Lisa

Took my gf we’re both dripping sweat and panting! Hahahaa good workout sis

Lana

Hello! Today is a great day to do legs!! Enjoy this leg workout!

You may walk a little funky tomorrow 😆

Drop a comment below after you killed this workout!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Warm up

Perform the 4 exercises back to back. Rest 30-60 seconds after one round. Complete 3 rounds total.

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Complete desired reps then repeat on the opposite side

*10 each side

✨Modification- Modified V-up

Single leg v-up

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

✨Modification- Hold 20 sec hollow body

Hollow body rocks

- Complete a crunch followed by a sit-up 
- Lower with a slow controlled movement keeping your core engaged

✨Modification- Crunches

Crunch + sit-up

- Place your arms extended close to your knees
- Raise your legs as high as possible 
- Come back down with out touching the floor

✨Modification- Flutter kicks

Leg raises sitting

Core Circuit

Alternate back & forth between the two exercises for 3 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30-60 seconds.

- Keep chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Push your hips as you come down
- Reach parallel and explode up

✨Modification- Squat

Superset 1

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- With hands on your hips perform alternating jumping lunges

Jumping lunges 2

Superset 2

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

*12 on each leg single

✨Modification- Glute bridge on ground

Single leg glute bridge

Superset 3

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the chair and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Holding the dumbbells
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Superset 4

W1/D3 Legs

Before you begin!

Super great test run! Def shows you your strength’s and weaknesses.

Debbie

TEST DAY!

Week 1 Modifications

Great workout! My first time doing the body weight skull crushes, they are NO JOKE!

Awesome upper body burn- my arms are shaking 🎉

W1/D1 Shoulders, biceps & triceps

W1/D2 HIIT

W1/D4 HIIT

Definitely had to modify the flutter kicks but loved the work out!

I gotta be honest- this one wasn’t my fav.  5 rounds per set is soo much- I just got kind of bored.  And it took a ton of time so even cutting out the abs I hit the 40 minute mark and wasn’t even done with the fourth set.  Also I felt like it was heavier on chest than back?  Sorrryyyy don’t hate me 😉

W1/D5 Back & Chest

Week 2 Modifications

W2/D1 Shoulders + Biceps +Triceps

W2/D2 HIIT

Samantha

My legs are shaking! Thanks for a great workout!

We are what we habitually do!
Thank you Crystal for giving me a plan that helps me succeed in my physical aspirations.

W2/D3 Legs

W2/D4 HIIT

W2/D5 Chest & Back

Week 3 Modifications

W3/D1 Chest + Triceps

W3/D2 HIIT

LOVE these workouts!!!!
Definitely had to modify the pistol squats.

W3/D3 Legs

W3/D4 HIIT

this was killer!!! After all her workout I do cardio and I feel so dang good!!

W3/D5 Back + Biceps

Week 4 Modifications

Question… is there a specific reason why you lift your head up off the ground while you are doing core work?

W4/D1 Chest + Triceps

W4/D2 HIIT

Had to modify on one of the stomach crunches. Crystal, you are amazing! Loved hearing your little one in the background on the stomach crunches. I can relate, and it keeps it real.😊🙌🏼

W4/D3 Legs

W4/D4 HIIT

This is a sweat breaker! You’ll def feel it all over. I love how her reps are constant and there’s no breaking in between!

W1/D3 Legs

Community

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