Name: Playbook - Dr. Robin B - Lower Body Focus Circuit Workout
Uploaded: 2023-01-23T05:39:14.872Z
Duration: 45 min
Description: Lower Body Focus Circuit Workout

Time to get your legs burning and toned with this Lower Body focused workout!

4 Rounds 
Rest: 30 secs

Circuit 1
- Jump squats in and out
- Good Mornings to Standing Row
- Dumbbell Front Squat

Rest 

Circuit 2
- Rear foot elevated split lunge (Alt)
- Smith Machine Donkey Kickbacks (Alt)
- High plank knee Lifts (Alt)

- Perform jumping squats switching between narrow and wide stance every two jumps

Jump squats in and out

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
- Keep your back in a neutral position bracing your core
- Pull the dumbbells up engaging your lats as you pull
- Pause at the top and lower with a controlled motion
-Repeat movements

Good Mornings to Standing Row

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Circuit 1

- Hold two dumbbells in each hand
- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
- Repeat movements
- 10 Reps in each leg

Rear foot elevated split lunge (Alt)

Use the Smith machine and a bench
- Make sure to check the weight on the bar
- Start with placing one knee on the bench 
- Position your foot on the opposite leg under the barbell
- Raise your leg engaging your glute
- Keep your hips squared
- Lower slowly back to starting position
- 10 reps on each leg

Smith Machine Donkey Kickbacks (Alt)

- Start in a high plank position with your back on the bench
- Extend one leg, bend the opposite leg
- Both arms stretched out to hold onto bench support
- Dip your hips slightly before pushing up with your bent leg
- As you jump, Lift your straight leg up into the air
- Focus on your abs throughout the movement
- Land in a controlled speed
- Repeat movements 
- 10 on each side

High plank knee Lifts

Circuit 2

Lower Body Focus Circuit Workout

Shauna

Great! I’m definitely going to feel this in the morning !!! I feel sooo good though!

Kyra

Lower Body Focus Circuit Workout

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