Name: Playbook - Heidi Neal - Week 3 - Day 4: Lower Body (Circuit)
Uploaded: 2024-04-08T03:08:45.595Z
Duration: 30 min
Description: Week 3 - Day 4: Lower Body (Circuit)

Claudia

Love this option, gives me the opportunity to use other equipment that I have available and still follow the workout

Natalie

Taylor

Eunika

Sara

Equipment: yoga mat, heavy dumbbell, 2 medium dumbbells

Revisit the guided workout this week for options to lessen or amplify the intensity of this circuit.

- Hinge at your hips on and inhale opening your chest 
- Exhale and round your spine to return to the top

Standing Cat/Cow

- Hinge at your hips on an inhale 
- Drop into a deep squat
- Exhale returning to a long spine hinged at the hips 
- Rise to the starting position as you drive your hips back under your shoulder line

Bodyweight Kang Squat

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching Cossack Squat

- Set up in plank position on knees or toes
- Maintain a long spine as you pull your knee under your body
- Return to starting position 
- Open your opposing leg to the side 
- Return to starting position to begin with the other side

Plank March + Abduction Combo

Lower Body Warm Up 3

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell Good Morning

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell Lateral Lunge

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Raise your leg engaging your glute
- Keep your hips squared

Weighted Donkey Kicks (Right)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants (Right)

Weighted Donkey Kicks (Left)

Fire Hydrants (Left)

Lower Body Work 3 (Do this round 1st)

- Set up in parallel with feet hip width apart 
- Hinge at your hips on an inhale 
- Drop into a squat as you look forward 
- Return to a hinge 
- Exhale as you rise to the top

Dumbbell Kang Squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- As you switch sides, hinge and perform a double dumbbell row pulling the weights to your hips on an exhale

Dumbbell Lateral Lunge + Double Arm Row

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up
- At the top, perform a calf raise

Dumbbell Goblet Sumo Squat + Calf Raise

- Raise your leg to the rear engaging your hamstring and glute by flexing your heel
- Repeat a lift to the side leading with your knee directly side
- Keep your hips squared

Weighted Donkey Kick + Hydrant Combo (Right)

Weighted Donkey Kicks + Hydrant Combo (Left)

Lower Body Work 3 (Do this Round 2nd)

Week 3 - Day 4: Lower Body (Circuit)

Was good!  I figured out I could modify with a bottom stair.  Please mention before the first round.  I was looking around for a stool or something lower.  Then thought - stairs!  🥰

Derry

Katja

Great to return to this after a month absence. 💪

Julie

Week 1 - Day 1: Lower Body (Guided)

Melissa

Ashley

Allene

Week 1 - Day 2: Upper Body (Guided)

Really nice core exercises.  Gained a deeper understanding of breathing technique and pilates movement.

Mary

Noor

Great core workout! I’m noticing that I’m feeling a lot of strain in my neck and shoulders with a lot of these workouts. Do you have any suggestions for adjusting my form?

Kelly

Week 1 - Day 3: CORE (Guided)

I got completely lost 😂 I definitely need your great guidance through the workouts!

Annika

Fabiola Catania

Week 1 - Day 4: Lower Body (Circuit)

That was great!  The first time I did a circuit.  Liked it more than I thought I would.

Nancy

Week 1 - Day 5: Upper Body (Circuit)

I know you're trying to make these exercises a fast as possible to complete but maybe you could incorporate one session of a preview of each exercise and it's variations before the actual exercise sessions.

It kicked my butt! And I feel powerful! ❤️

Cathy

Week 2 - Day 1: Lower Body (Guided)

Andrea

Araceli

Week 2 - Day 2: Upper Body (Guided)

Plank part at the beginning was too hard for me.

Kathy

Week 2 - Day 3: Core

Vicky

Love this format. Just got the gist of eccentric movement! Love when I think I hit the timer and hit 20 reps😂

Week 2 - Day 4: Lower Body (Circuit)

honestly i’m not motivated or love when it’s self guided! wish it was all the time you guiding us

Meredith Buchwald

Week 2 - Day 5: Upper Body (Circuit)

I felt stronger today! I upped my weights!

How high should my heart rate safely go?  I’m 2mo short of 69yo.  My HR goes to 145-148.  I read online it should only go to 140 max. Am I ok?  Or should I change something?

Week 3 - Day 1: Lower Body (Guided)

Tammy Lyn

LeeAnn

Week 3 - Day 2: Upper Body (Guided)

Julia

That was great Heidi. Did a week 3 workout on my day 1.

Lexi

Core exercises are so hard for me, but I really liked these. Even though I had to modify all of them.  Going to save this as a favorite

Week 3 - Day 3: Core

Week 3 - Day 5: Upper Body (Circuit)

Loved this one!!! Definitely tough but like how it raised heart rate and made me sweat.

Jennifer

After being sick for 2 weeks this was just what I needed to get back in the groove.

Week 4 - Day 1: Lower Body (Guided)

Without a bench it was hard to keep going up and down (to floor) with each exercise.

Good variations - 30 min went quickly today!

Danae

Julie Brennan

Week 4 - Day 2: Upper Body (Guided)

Awesome! Love the mock reformer moves. Very effective!

Increíble!!! Me gustó mucho esta rutina, trabajé músculos que no sabia que existían.

Adriana

Week 4 - Day 3: Core

Santie Nortier

Meghan

Week 4 - Day 4: Lower Body (Circuit)

Allison

Week 4 - Day 5: Upper Body (Circuit)

Loved the 3 combined workouts.  Especially loved the banded workout.

Great workout! Loved using a variety of bands weights and body weight.

Week 5 - Day 1: Lower Body (Guided)

I loved the workout but I can’t do almost all of the warm up.  Very little core strength, too much belly fat, and older.  Any suggestions for other arm shoulder warm ups?

Great arm and shoulder workout! Challenging trying to figure out what weight choices to make it effective.

Week 5 - Day 2: Upper Body (Guided)

Great workout and I love your top. Where can I get one like it?

Pauline

Week 5 - Day 3: CORE

Second time doing this routine this week and still love it! ❤️💪🏼

Aimee

Week 5 - Day 4: Lower Body (Circuit)

Week 5 - Day 5: Upper Body (Circuit)

Step back to side squat and back to center for a minute…phew!

Week 6 - Day 1: Lower Body (Guided)

Love the variety of bicep, chest and shoulder variations.

Love the variety of moves in this workout.

Great workout!
I’m 2 weeks behind, but I’m looking forward to what’s next.

Week 6 - Day 2: Upper Body (Guided)

Staggered Leg Bridge, oh my! That was a new one for me. As promised, everything was cooked to perfection. Your coaching really helps me isolate the muscles we are working on. 🙏🏻

Sandi

Favourite by far!! Love it.. Thank you Heidi

Denise

Week 6 - Day 3: Core

Week 6 - Day 4: Lower Body (Circuit)

Just now finished this amazing series! Thanks to your coaching and enthusiasm for wellbeing, I increased my weight. Great to have a goal with a beginning, middle, and end. Ready for the next challenge!

Week 3 - Day 4: Lower Body (Circuit)

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