Name: Playbook - Crystal Renee - W1/D3 Legs
Uploaded: 2023-01-02T04:58:44.019Z
Duration: 30 min
Description: W1/D3 Legs

Here’s our first leg day!! Get ready to feel the burn and thank the Lord he gave you two legs to workout with!! 

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Complete the following 2 exercises back to back for 30 seconds each with no rest to get warmed up!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

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

High knees

Warm up

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

- 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

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell deadlifts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

✨Modification- Lunges

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell bulgarian split squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell double walking lunges

Circuit 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell sumo squat

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell glute bridge floor press

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Skaters

Circuit 2

Finish this leg workout off with some calf raises and butt lifts!

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises

- Raise your leg straight up
- Lower it out to the side then back to the other foot

W1/D3 Legs

More workouts from Crystal Renee