Name: Playbook - eFitmama - Week 1 Day 1
Uploaded: 2023-01-01T18:00:59.758Z
Duration: 45 min
Description: Week 1 Day 1

Jessica

Adrianne

The app doesn’t track the rounds for you very well. It would be nice to hear some coaching (optional maybe?). Overall happy though. Hoping I get toned up!

Janine

Petra

Passing authomatically from an excercise to the next one

Sonia

Emily

Steven

Written instructions on how to perform each video would be great, especially for those who are new to these kinds of moves! Tips on form would be appreciated! Overall great workout! Can feel the burn!

Danielle

Decided to go for round 2 of the entire Leg & Booty 🍑 book!!!

Martha Grabe

Starting this workout today! Flutes need some help!

Kristen

Holy ****!! Those extra 5 reps are killer!

Randi

Meghedi

Andrea

This leg & booty workout kicked my a*^!!!!

Holy cow.  That's gonna hurt in a day or two.  Glad I'm doing this separate from the Fat Blaster unlike the first time.  😳

Rebecca

First time using my barbell with this workout and OMG!

karla

Didn’t think it would be too challenging with only two circuits- I was WRONG!

Valerie

Good workout.  Tough.  We will see how I feel tomorrow 😁

Yessssss!!!!!! Booty & hamstrings on fire 🔥 🔥🔥🔥🔥🔥

Let's get started leaning out that lower body and building a nice, round booty!

Grab you a set of medium to heavier dumbbells if you are at home for more advanced.

If you are a beginner, you can start with body weight or lighter weight and work your way up as you build up your strength endurance!

Barbell Sissy Squat

Use dumbbell or body weight if at home. You can do this on a stability ball, couch, bench, etc!

Weighted Bridge Lift

Frog Pumps

This is the substitution if you don't have a barbell

Home Substitution - Barbell Sissy Squat

Circuit 1

Loop Band Seated Hip Abductors

See home substitution video below

15 each leg - use lighter weights on these!

Dumbbell Step up to Knee Lift

Dumbbell Deadlift

Try to get 10-15 reps in! Pause for about 2-3 seconds at the bottom

Dumbbell Sumo Pause Squat

This is the substitution for a step or bench

Home Substitution - Dumbbell Step up to Knee Lift

Circuit 2

Week 1 Day 1

An excercise should change to the next oye authomatically

Good Lord this one feels long and my legs are like spaghetti.

Week 1 Day 2

☺️☺️☺️☺️☺️☺️ sweating like crazy today.  Wow!

I’m not sure if I did it right? I wasn’t sure what the superset part meant? So I basically just did the workout as a circuit. How should it have been done? Thanks!!

Week 2 - Day 1

Week 2 - Day 2

Week 3- Day 1

Oh Lord.  This is brutal.  Hard time getting my balance for the single deadlift and lunge.  Week.

It was rough.  Way off balance today it seems.  Good workout just the same.  Onto some HIIT!

Week 3 - Day 2

Amanda

OMG. . . .it's 94 degrees.  I took advantage of the sun for an hour and a half and then did this.  Wowser.  Dead.  Upper Body and running tomorrow.

Week 4 - Day 1

After a week off, this leg day burned!!!!

Another great leg day.  2 more weeks and I think I'm starting over.

Another good Leg workout.  Oh my.  Legs are going to be spaghetti. Happy Thanksgiving to you and your family.

Week 4 - Day 2

Almost 100 here today.  Getting it done.  This and Upper Body from the Fat Blaster oh and I think I will jumprope too

I don’t know if I love leg days or really really dislike them 🥵

Oh boy.  If my legs aren't gorgeous by the end of the next round of this I will be surprised.

Week 5- Day 1

Loving all the workouts so far! Thank you Erica! Being a mom, It’s nice to not have to think about my workouts, I can just push a button and go for it!

That last wall sit almost put me on my butt 😳

My legs are junk.  I might have to take a break before I start this over again.  My knees are killing.  Love these workouts though

Week 1 Day 1

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