Name: Playbook - eFitmama - W4/D5 - Lower Body Burn
Uploaded: 2023-05-13T13:02:30.740Z
Duration: 50 min
Description: W4/D5 - Lower Body Burn

Lydia

Lisa

Warm up: 10 minute low impact cardio of your choice

Equipment: a set of medium to heavy dumbbells, one light to medium dumbbell, a bench or chair and a loop band 

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

Squat to reverse lunge

You can do these on the floor if you don't have a low step/bench

Frog pumps

Superset

Pause for 1-2 seconds at the bottom

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 - Sumo Pause Squat

B Stance Bridge Lift

8 each leg

Place a medium to heavy loop band above knees

Step up laterally onto a bench or chair - something sturdy

Loop band lateral step up to hip abduct

10 each leg

Place a medium to heavy loop band above your knees, slightly hinge forward while holding onto something (a chair or wall) and squeeze your glutes at the top

Standing loop band glute kickback

5 reps each side

1 rep = 1 front lunge to knee lift + 1 reverse lunge

Front lunge knee lift to reverse lunge

Bulgarian split squat

W4/D5 - Lower Body Burn

Lorena

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

Cody

Jessica

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

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

Kylee

W1/D2 - Back and Biceps

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

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

Kelly

Alexandra

W1/D3 - Lower Body

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

Juliana Fanning

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!

Marina

W2/D3 - Lower Body

Shannon

W2/D4 - Back, Shoulders, and Chest

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

W2/D5 - Full Body AMRAP

Stefanie

Laura

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

Nicole

W3/D3 - Lower Body

W3/D4 - Upper Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W4/D5 - Lower Body Burn

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