Name: Playbook - Ellen Nieman - W1/D2 Lower Body
Uploaded: 2024-03-20T17:09:07.870Z
Duration: 45 min
Description: W1/D2 Lower Body

Great leg day!! I'm pretty sure they will be dead all day!!!

Mandy

Jelly legs, why do they always but bits to use for legs upstairs ? 😩😵‍💫🤪

Clair

Feels good. I’ll be feeling it tomorrow. I love leg day!

TRACEY

Rosie

Very strong so good 👏🏻👏🏻👏🏻🙏🔜

Simona

Hilary

Melissa

Great quick workout to do after I get back from a run 👍💪

Tanya

Ashley Cozad

Tokyo

It was good.  Have to work on lunges.  Hurts my low back when I do them.

Shannon

I love that these are quick, but a kick ass workout! My legs are jello, and I'm sweating!!
🦵🔥

Warm-Up:

5-minute incline walk on treadmill (if accessible)

Leg swings:
Side to side 3 x 10
Front to back 3 x 10
Frog squats 3 x 10
Air squats 3 x 10

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge on February 21st!*

- Stand holding a DB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
- 8 REPS EACH SIDE

Dumbbell reverse lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

*Can sub for a dumbbell*

KB swings

W1/D2 Lower Body

Fantastic workout! What a great start! Truly loved it!!

Amanda

I’m not sure I understand how it works but I did it…. :)

W1/D1 Upper Body

Amazing full body workout!! I am wasted and love it!!

Natalie Serna

I’m going to be in beautiful pain tomorrow :)

Rosina

W1/D3 Full Body

Fantastic workout to start this week off with! My arms are on fire!!

W2/D1 Upper Body

This leg day was a little tough to get through, but I did it!

W2/D2 Lower Body

Full body days rock!! Too bad I felt wimpy today! Still an amazing workout!

W2/D3 Full Body

I am loving these workout! Tough, and I'm able to get them done in the little time I have!

W3/D1 Upper Body

It was one of the best leg days I have had in a while! Moved all my weights up! A very good workout!

It was one of those days when I rolled out of bed at 4:20am and the last thing I wanted to do was hit the gym. I came and I conquered! 40 pound KB swings and Goblet squats for PRs!

I was tired today but still pushed through this great workout! My legs are dead!!

W3/D2 Lower Body

Finally Friday Full Body Work Out! Whoooo hoooooo!

W3/D3 Full Body

W4/D1 Upper Body 2

Another great leg workout. Nice switch up from the first three weeks. Still able to see where the gains are.

W4/D2 Lower Body 2

Another great full body session, legs are feeling it after leg day yesterday 😨

W4/D3 Full Body 2

👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼

Another solid workout, can see the difference/growth in my arm strength, hard work is paying off!

W5/D1 Upper Body 2

W5/D2 Lower Body 2

Another solid workout, upped my reps 😄

W5/D3 Full Body 2

Another great workout, perfect start to the day 💪🏼

W6/D1 Upper Body 2

Another solid workout with heavier weights! Progress!

W6/D2 Lower Body 2

Full cycle complete, been doing 6 days out of 7. Back to the beginning and I’ll push myself even more, loving it 💪🏼

W1/D2 Lower Body

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