Name: Playbook - eFitmama - W2/D3 Core + Lower Body
Uploaded: 2023-01-01T18:00:59.820Z
Duration: 45 min
Description: W2/D3 Core + Lower Body

Elyse

Jill

Madeline

Lindsey

Kristen

Lauren

Nicole

Marcela

LOVED 🥰 this workout!!🏋🏼‍♀️ 🦵🏼 🔥

Jessica

Whoaaa! My lower body is on 🔥🔥  This work out was great!

Toni

Start with a 10 minute cardio warm up of your choice, if you can't do the cardio warm up - add 1 set to any superset of the lower body workout

You will need a heavier set of dumbbells - challenge yourself since you will be doing less reps!

For the core exercises - if you are unable to do these - you can omit completely

Elevated Alternating Side to Side toe taps

1 rep = 1 toe tap in and 1 toe tap out

Modification: 5 reps

Elevated In and Out Toe Taps

Bridgelift March

Elevated Scissor Kicks

Core Circuit

Alternating lunge

Side Lunge with Dumbbell on Shoulder

Superset 1

Go heavier if you can - even if it's only 1-2 lbs. OR you can add 3-5 reps at a lower weight

Dumbbell sumo squat

Feet wider than hips, toes slightly pointed out, slight bend on knees. Keep dumbbells close to shins on the way down

Go heavier if you can - or you can add 3-5 reps at a lower weight

Sumo deadlift

Superset 2

8 each leg - go heavier if you can or add 3-5 reps at a lower weight

Dumbbell reverse lunge

You can use dumbbells in place of barbell - I want you to go heavier if you can - really push through your heels squeezing your glutes at the top - pulse and back down

You an also do this on the floor or couch if you don't have a bench or step

Double Pulse hip thrust

Superset 3

W2/D3 Core + Lower Body

Great start to developing a workout streak!

W1/D1 - Full Body + Core

Marina

W1/D2 - Back and Shoulders

All I have to say is WOW!! 🥵🔥💪🏻

Melissa

W1/D3 - Legs and Glutes

Loved it! Definitely felt the tricep burn

Alexandra

I have a feeling my arms will be dead tomorrow

W1/D4 - Chest and Triceps

Not sure lol I’m sure I’ll be T Rex’s it tomorrow

Michelle

W1/D5 - Biceps and Glutes

was not a fan of the all the movements. if being up then down in the floor then up again. that’s just my opinion. still got a decent workout.

Payton

Holy crud- doesn’t seem like a long time but mercy.

Sweaty and done 👏🏼👏🏼👏🏼✅✅✅

W2/D1 Full Body AMRAP

Analisa

W2/D2 Back, Shoulders, and Chest

W2/D4 Bicep and Triceps + Tabata Finisher

Way to end second week!🙌 legs and arms on fire!

Kayla Neighbors

W2/D5 Full Body

Stefanie

W3/D1 Full Body

W3/D2 Back and Glutes

W3/D3 Biceps, Shoulders and Deep Core

W3/D4 Chest, Triceps, and Quads

W3/D5 - Total Body Tabata

Wow the total body burn is REAAL ... especially after having 5 cakes pops for hour daughters birthday the day before 🤣🤣

W2/D3 Core + Lower Body

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