Name: Playbook - Gracie Kramer - Bodyweight Leg Burner
Uploaded: 2022-11-02T17:12:57.741Z
Duration: 25 min
Description: Bodyweight Leg Burner

This workout is designed to strengthen & tone the lower body for optimal power, performance, & musculature. You can do this workout right at home or you can add weights at the gym for a more challenging workout.

*10 on each leg*
- start standing with feet hip width apart
- step forward into a standard lunge position, then push on front leg to return back to a standing position
- switch legs & repeat on L leg
- repeat until reps are complete  
- you can hold dumbbells in each hand or hold a barbell on your shoulders to make this movement more challenging

Forward Stepping Lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time
- Can add a weighted plate on lap or hold a kettlebell to make the exercise more challenging

Wall sit

* R & L leg = 1* 
[20 reps total]
- start in a standard lunge position
- explode through the legs, getting feet off the ground, & switching the legs in the air
- keep chest upright & core squeezed
- from the jump, you’re going to land back in a lunge position with the opposite foot in front
- continue until reps are complete

Alternating Jumping Lunges

*R & L leg = 1 rep* for 10 TOTAL REPS
- start with a standard reverse lunge position
- at the bottom of the lunge, push into front leg with a slight lean forward and a strong back leg lift
- using glute to lift back leg (squeeze core so you do not use your back to lift)
- return back to lunge position and stand up 
- repeat on opposite side until reps are complete

Reverse Lunge + Kick Back

- Start on R leg for 10 reps then repeat on L leg 
- standing with feet hip width apart
- step back into a reverse lunge with body low enough that the knee is hovering over the ground (but not touching)
- explode from the lunge position by pushing into the floor with both legs into a single leg jump
- drive the knee up to the chest & push into a full extension of the bottom leg

Reverse Lunge + SL Jump (R)

- repeat on the L leg for 10 reps
- start standing with feet hip width apart
- step back into a reverse lunge with body low enough that the knee is hovering over the ground (but not touching)
- explode from the lunge position by pushing into the floor with both legs into a single leg jump
- drive the knee up to the chest & push into a full extension of the bottom leg

Reverse Lunge + SL Jump (L)

- hold a deep squatted position with feet turned out for a plié position 
- keep chest upright & core engaged
- hold for time

Sumo Squat/Plié Hold

Bodyweight Leg Burner

Quad & Hammy Bodyweight Workout

I could definitely feel the workout for sure. Love it!

Jaslin

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This workout wasn’t too hard, or too easy. It was in the middle, however I did manage to break a sweat.

Bodyweight Leg Burner

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