Name: Playbook - Crystal Renee - W4/D3 Legs
Uploaded: 2023-01-02T04:58:44.105Z
Duration: 45 min
Description: W4/D3 Legs

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.😊🙌🏼

Jenise

Alright everyone! It’s a leg day!! Try to do each round with limited rest. Rest after each round! Hope you enjoy this workout as much as I did!! 🔥🔥

Complete the following circuit 2x with no break to get that heart pumping!

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

High knees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

Complete 3 rounds of the following exercises! Try not to take any breaks until the round is finished.

Complete a sit-up followed by a tuck up and then a v-up.

✨Modification- 10 crunches or sit-ups

Sit-up + tuck up + v-up

- Begin in a high plank position
- Alternately tap your foot with the opposite hand
- Repeating back and forth for time or reps

*10 on each side

✨Modification- High plank 20 sec

High plank opposite toe touch

- Start in a plank position
- Dip hips 
- Keep your core engaged

*10 on each side 

✨Modification- Plank hold

Extended plank hold

Core circuit

- Clean dumbbell to your shoulder while stepping back with the leg on the same side
- Lower down until knees are 90 degrees
- Repeat on opposite side

*12 on each side

Dumbbell clean reverse lunge

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

- Perform a DB swing to full arm extension overhead
- Repeat for desired reps

DB American swing

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

*12 on each leg

Dumbbell curtsy lunge

Circuit 1

W4/D3 Legs

Lana

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!

Meghan Long

Jera Donner

Awesome upper body burn- my arms are shaking 🎉

Lisa

W1/D1 Shoulders, biceps & triceps

W1/D2 HIIT

Great workout! Hard, but doable, perfect!

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

W1/D3 Legs

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

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!

W4/D3 Legs

Community

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