Name: Playbook - eFitmama - W1/D3 - Lower Body
Uploaded: 2023-05-13T13:02:30.627Z
Duration: 60 min
Description: W1/D3 - Lower Body

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Cody

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

Jessica

Kylee

Lydia

Marina

Juliana Fanning

Nicole

Lauren

Lisa

Warm up: start with 10 minutes of low impact cardio of your choice

You will do all sets of one exercise at a time!

Equipment: Medium to Heavier dumbbells, a closed fabric mini loop band, and a barbell if you have one - if not, use dumbbells in place of it

Optional finisher: 10-20 minute walk on the treadmill or outdoors

Loop Band Squat

10 each leg

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple Exercise - Barbell (or dumbbell) static lunge

Place heels on weight plates or sturdy dumbbells and hold weight at chest. Keep your weight in heels as you squat

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple Exercise - Sissy squat

Feet under shoulders

Keep bar or dumbbells close to shins

Neutral neck and spine 

Squeeze glutes on the way up

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple Exercise - Barbell or dumbbell deadlift

Squeeze glutes at the top

You can use a bench, step, or even your couch! 

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple Exercise - Barbell (or dumbbell) hip thrust

Curtsy lunge to sumo squat

W1/D3 - Lower Body

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

W1/D2 - Back and Biceps

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

Becky

W1/D4 - Shoulders, Chest, and Triceps

W1/D5 - Full Body + Mobility Stretching

Holy crap! Great workout!! 🏋️‍♂️

Kori

W2/D1 - Full Body Circuits

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

W2/D2 - Biceps, Triceps, and Core

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

W1/D3 - Lower Body

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