Name: Playbook - Heidy Espaillat - 🍑Legs & Glutes Workout🍑
Uploaded: 2024-04-29T20:48:23.483Z
Duration: 45 min
Description: 🍑Legs & Glutes Workout🍑

Grab a pair of dumbbells and resistance bands and let's do this!

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- Keep your chest up and back straight
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up engaging your quads and glutes
- Do the same repetitions with the other leg

Bulgarian split squats

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

Circuit 1

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

One Dumbbell deadlift

-Stand tall with your feet hip-distance apart. 

-Take a large step backwards with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. 

-Contract abdominals, retract shoulders. 

-Bring weights in towards the shoulders while keeping elbows still next to rib cage to complete the bicep curl then lightly push off with the back foot while predominately using the front leg (pushing through the heel) & squeezing the Glutes to return to start. 

-Repeat on the other side.

Reverse Lunge to Bicep Curls

Circuit 2

Side Lunges

Side to side squats

Circuit 3

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Glutes Kickbacks

Circuit 4

Stationary lunges

- Hop landing with your feet in a squat position
- Come down pushing your hips back
- Hop returning to the initial position
- Keep your abductors and glutes engaged

Jump squats with resistance bands

Circuit 5

🍑Legs & Glutes Workout🍑

NEW Workout! 🍑Legs & Glutes🍑

Ended with 30 min cardio this was a good leg day!!!

Teresa

FRIDAY🔥Legs & Glutes🍑

THURSDAY 💪Upper Body & ABS

Kristal

WEDNESDAY🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS💪

MONDAY 🍑Legs & Glutes🍑

FRIDAY 🔥Legs & Glutes🍑

WEDNESDAY 🔥Legs & Glutes🍑

TUESDAY Upper body & ABS 💪

🍑Legs & Glutes Workout!🍑

THURSDAY 💪 Upper Body & ABS

MONDAY 🔥Legs & Glutes🍑

Feels great to be back , great workout couldn’t do the last set running out time

Yari34

I’m still sore from Monday! Amazing glute workout 💁🏻‍♀️🍑

Perla

Elizabeth

Love the upper body workouts! The cat cows had me dying 💪🏼😅

THURSDAY- Upper body & ABS 💪

Starting off the new year strong, great upper body day 🙌👏

Cindy

I love how my arms are starting to tone up by being consistent with these workouts!

TUESDAY 💪 Upper Body & ABS

🔥Legs & Glutes Workout🍑

Love the glute workouts! My favorite!! 👌

MONDAY (Gym) 🍑Legs & Glutes🍑

MONDAY (Home) 🍑Legs & Glutes🍑

TUESDAY (Gym) 💪 Upper body Workout 💪

TUESDAY (Home) Upper body Workout 💪

WEDNESDAY (Gym) 🔥Legs & Glutes🍑

WEDNESDAY (Home) 🔥Legs & Glutes🍑

THURSDAY (Gym) 💪Upper Body & ABS

I love every workout I do I get a good sweat😍💪

THURSDAY (Home) 💪Upper Body & ABS

FRIDAY (Gym) 🔥Legs & Glutes🍑

FRIDAY (Home) 🔥Legs & Glutes🍑

MONDAY (GYM) 🔥Legs & Glutes🍑

MONDAY (HOME) 🔥Legs & Glutes🍑

TUESDAY (GYM) 💪 Upper Body & ABS

TUESDAY (HOME) 💪 Upper Body & ABS

WEDNESDAY (GYM) 🔥Legs & Glutes🍑

Gisele Rigo

WEDNESDAY (HOME) 🔥Legs & Glutes🍑

THURSDAY (GYM) Upper body Workout 💪

Tanya

THURSDAY (HOME) Upper body Workout 💪

FRIDAY (GYM) 🔥Legs & Glutes🍑 (Home)

FRIDAY (HOME) 🔥Legs & Glutes🍑 (Home)

with heavy dumbbells you can really feel it!! 🥵🦿🤩

Kiki

Great workout to get back after being sick for a wk!!

Nairoby

Box squats kill me everytime! Overall fire leg workout!!!

🍑Legs & Glutes Workout🍑

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