Name: Playbook - Hails . - W1/D1 Lower Body
Uploaded: 2023-12-10T01:33:18.078Z
Duration: 45 min
Description: W1/D1 Lower Body

Shoemaker in the house !! Girl not I’m dying in my own house when I say I’m drenched 👏🏾👏🏾 day 1 merked ❤️❤️

Amber

i love it! 🔥🔥🔥 been out the gym a min so tryna work myself back up

Jasmine

Loved it! I’m getting back in a routine of working out and this was perfect, had a sweat session!

Martika

The workout is perfect, just wish there was just a little talking through to push to the end or to just explain how to correctly breathe or right form on the exercises

Kayla

Great workout!!! Super sweaty and already feeling the soreness :)

Alexis

Challenging but I did it! First day back 💗

Kayce

Great work out I’m out of breath because I’m so out of shape lol but it was great.

Keisha

Arin

Mariah

Carrie Koester

Beginner day 1 and I definitely felt the burn 🫶🏽 excited about this journey

AjaBear

Pretty simple but I must say I definitely felt the burn😅 Looking forward to tomorrows

Shakya

Definitely got a great workout at home! Really enjoyed it! ♥️

Jessica

Did this outside with that Texas heat 🤣 added sprints at the end ! Nice vacation workout

Melanie

This workout was so hard but so worth it. I got a really good burn in.

Ashae

Hali T

Kenya

Talesa

I loved this! 30 minute workout, where you feel the burn!!!

This is my second round of this program! I’m stronger & quicker this go round 💪🏾🔥

Kloe

This was an amazing workout. Completed it under 45 min., burned over 200 calories, and it was very productive💯.

Rashel

Such a good workout!! I really had to push through the last set of the second circuit! I’m proud of myself for finishing 🫶🏽

Keanna

Renae

Maame

Sonya

Christiana

I LOVED this workout! It was challenging, yet doable. Pace yourself and you’ll be just fine! :D

Chillleeeee it was tough but so worth it !! I love a good challenge and out of many workout apps yours is the truth. Keep it up girl. 254 represents 🫶🏾

Ciara

Alex

It was amazing. My body was sore the next day!

Michelle

This workout was EVERYTHING!! I’ve been following you for two years so glad I can do your workouts !

Raven

I won’t lie I definitely underestimated this workout. Great workout!!

Katlon

I have been following you for three years now and I'm so excited that I can actually get to do your workouts! I loved this workout! ❤️

First workout since giving birth to my first child - needed this! Thank you 🙏🏽😅

Tahli

I underestimated this workout!!! Sweating bullets! 💪🏽🙌🏽

Steeleiooo

Whew! I think you are trying to kill us, but the burn was AMAZING!

Latifah

I enjoyed it! Easy to follow and my legs are crying a bit lol

Seymone

- Lunges 3 x 20
- Squat to side kick 3 x 20
- Banded high knees 3 x 45 sec
				
- Squat pulse 3 x 20
- Curtsy lunge 3 x 20
- Skiers	3 x 45 sec

With feet shoulder width apart: Step out with one leg, bend both knees to a 90 Degree angle, keep torso straight with a slight lean forward and come back to beginning position. Alternate legs.

Lunges

With feet shoulder width apart: Bend to a squat position, come up from the squat and kick one leg out to the side. Keep leg straight. Squat again and kick the opposite leg out.

Squat to Side Kick

Run in place and bring your knees as high as you can, keep torso straight and engage abdominals.

Banded High Knees

Circuit

In a squat position raise up half way and return back to parallel squat position. Repeat the pulse in a rhythm.

Squat Pulse

With feet shoulder width apart, step one leg back and to the side, bend both knees to 90 degrees and return to starting point. Repeat with opposite leg and continue to alternate.

Curtsy Lunges

Standing with feet shoulder width apart, jump to one side landing on one foot. The opposite foot will land slightly behind and outside of the body for support. Touch ground and leap to the other side with opposite foot repeating steps before. Continue leaping to each side.

Skiers

W1/D1 Lower Body

Tough 😮‍💨 arms were noodles after those push ups

W1/D2 Upper Body/Core

Ashley

Brianne

W1/D3 Total Body Burn

Great workout! I really enjoyed the exercises 💪🏾 I am DRENCHED 💦

W1/D4 Upper Body/Core

Loved this workout! I can feel my body getting stronger and endurance increasing 💪🏾🔥

This one wasn’t easy but I feel great!!!! Good workout!!

W1/D5 Lower Body

I forgot how hard jack planks were till I added that resistance bands to it

This was a great challenge to my core & arms! Loved it 🔥🔥

W2/D1 Upper Body/Core

Tough workout. Feeling the burnnn 🔥🔥🔥

GREAT work out! I can feel my strength and endurance increasing with each workout 💪🏾

W2/D2 Lower Body

This workout is f$$$$$$ hard!!💥💥💥

Still harder than it looks! Glad I finished strong 💪🏾

W2/D3 Total Body Burn

Great workout! My arms and I feel strong and sexy 💪🏾🔥🥰

W2/D4 Upper Body/Core

You’re slowly but surely making me fall in love with lunges 🔥🥰

W2/D5 Lower Body

Great workout! Feeling a lot stronger this 2nd time round doing the program 💪🏽

This was definitely challenging but a very good workout! I’m proud of myself for making it through.

701 calories burned with this workout!!!! Getting better & better each week. Lost 6lbs so far!!!!!!

W3/D1 Upper Body/Core

You killed my legs in the BEST way possible 🔥🔥🔥

Super fun workout and good challenge 👌🏾

W3/D2 Lower Body

This has been my favorite workout so far! My legs were on FIRE during the banded squat jacks 🔥🔥🔥

Burned 699 calories with this workout!! 🔥🔥🔥🔥

W3/D3 Total Body Burn

Loved this workout! Didn’t need the full rest times which is great! 💪🏾🔥

Usually hate upper body but this was a Really fun workout 🙏🏽

Happy Friday!!!! Went super hard today so I can enjoy my cheat day this weekend! Burned 798 calories!!!! 🔥🔥🔥🔥🔥🔥 one of my favorites so far!!

W3/D4 Upper Body/Core

Patricia

W3/D5 Lower Body

W4/D1 Upper Body/Core

That was a challenger but I made it! I feel amazing! 🔥🔥

W4/D2 Lower Body

This was a good killer! Glad I finished strong 👏🏾

W4/D3 Total Body Burn

Great workout! Loved the sprints!! 🏃🏾‍♀️🏃🏾‍♀️🔥🔥

I can’t believe it’s been 4 weeks already!! 7 lbs down!!!! Thank you Hails!! 🙏🏾🙏🏾🙏🏾

W4/D4 Upper Body/Core

My legs are dead! Thank you for creating this program. I lost 6 lbs and look forward to Round 2 🔥🔥🔥

Fav workout of the whole program! Cnt believe i finished this. Plan to keep doing it over and get stronger with more resistance. 
Thank you for getting me back to me post pregnancy 🙏🏽🔥

My entire body transformed!!!!!! Amazing 4 weeks!!!! Can’t wait for the next 4 weeks!!

W1/D1 Lower Body

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