Name: Playbook - Heidy Espaillat - W1/D1 Leg & glutes
Uploaded: 2024-03-13T12:47:04.166Z
Duration: 45 min
Description: W1/D1 Leg & glutes

Friny

Danielle

This was my first time back in the gym in a while. It burns so good 😅

Tata

Barbie

It was my first time back. It was pretty torturous BUT it was also what I needed!

Seratha Largie

Yari34

Karen

buenos días Heidi! 

initially, i was thinking i could just add your workouts into mine but half way through yours, i was beat! i was able to add one of my workouts in but i definitely didn’t expect to feel as challenged as i did. 

i’m feeling great, montón de gracias!

Shirley

Stopped working out for a few weeks after feeling down. Back at it today. My girl Heidy always encouraging on her IG and after this work out im back to feeling like the queen that i am! One step at a time!♥️

Alanna

Rosie

Juanita

I loved this routine♥️  I will definitely continue with this

Karella G

Wendy

Natalie

Starting my 3rd Round of 8wks Body Shape for New Year Resolution!!!

VIVIEN BARUELA

Rita

Second round 🥊 can’t get enough of this program! Booty is poppin!!!

Johanna

Yess! I was feeling the burn starting the second round! Love it!!

Loany

Tiana

On my second round of 8WK full body and I tell you I love every minute of the sweat and I lost a lot of weights

First day of 8 week program and I feel strong 🙌🏼

Perla

Good! is it ok to do less reps if it’s too much?

TeAnna

Love it wish you could combine some core workout

Sandra

Great workout with simple workouts. Nothing crazy or complicated but I felt the burn.

Renata

Genesis

It  was amazing, I feel more organized with the exercises, and my legs worked better🦵👍👍

Evelyn

Vanesa

Guadalupe

First workout kicked my butt!! Had my friend gasping for air by the third exercise!! 😤💖💃🏻

Elizabeth

Heydi

I have weight bar at home but not the rest of the machines so I’ll skip over to workout at home to complete training

Stephanie

I couldn’t complete all the sets but I think I did better than I expected. Your videos are amazing ❤️

Maria Maldonado

Daisy

Nayeli

Provide alternative for at home workouts as far as equipments to use at home for each exercises.

Phody

Feeling great upping my weight a bit. I’ve finished your 6 week full body at home and just finished your 4 week flute & leg. Excited to start this new program!!! 🥰

Jasmin

Rosalba

Eileen

Maria Paucar

Carolina

nyashah

Laura

Loved it ! First workout from your app. :)

Rubi

I’m a beginner so it killed me but it was a good workout!!🤩🤩

Leili

Alex

Lucero

Awesome! Loved how it worked so many different lower body parts.

Jess

Sandra ?

- Barbell squat 3 x 12-20
- Barbell walking lunges 3 x 12-20
- Leg press 3 x 12-20
- Plie dumbbell squat 3 x 12-20
- Leg extension 3 x 12-20
- Seated calf raises 3 x 12-20

- Place your feet at shoulder-width apart
- Flex at the knees pushing your hips back as you come down
- Push through your heels extending your legs to come up
- Keep your chest up throughout the exercise

Barbell squats

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward pushing through your front leg
- Engage your quad and glute

Walking barbell lunges

- Start with your feet at shoulder width
- Bend at the knees to let the platform come down
- Keep your lower back on the pad throughout the movement 
- Push through your heels extending your legs to raise the plarform

Leg press

- Start with a wide stance and your toes pointed out
- Hold the dumbbell from the top
- Come down until your reach parallel 
- Push through your heels extending your feet to come up

Plie dumbbell squat

- Raise your legs engaging your quads as you come up
- Come down with a controlled motion

Leg extension

- Place the ball of your feet on the edge of the platform
- Raise your heels engaging your calves
- Focus on slow controlled movement

Seated calf raise

W1/D1 Leg & glutes

Josy

W1/D2 Chest, shoulders, triceps & abs

Cynthia Balderas

W1/D3 Leg & glutes

Miranda

Dilsa

W1/D4 Back, biceps & abs

Jayline

W1/D5 Leg & glutes

Patricia

Week 2!!! I love going to gym and having a program to follow. Don’t have to plan or think about it. Just show up and do it!

W2/D1 Leg & glutes

Shana

Going heavy second round! Definitely feeling the burn.

W2/D2 Chest, shoulders, triceps & abs

Saffron

W2/D3 Leg & glutes

Cant wait until I take my progress pictures because your workouts is shreddding me 👏🏼

Keyy✨

Love , love , love how good I feel. 
Getting stronger everyday and feel tighter !

Lorry

W2/D4 back, biceps & abs

I just love your workouts! They’re intense but help me work out all my body 💪🏼

It was good. The single leg ones, could you indicate how many reps per leg 😃

W2/D5 Leg & glute

Ericka

My Legs are sooo deadddd !!! Thanks Heidy for the great leg workouts 🔥

Mariana Hela Garza

W3/D1 Leg & glutes

Jennifer

W3/D2 Chest, shoulders, triceps & abs

Great workout! My legs feel like noodles now 😆🦵🏼🔥

Great workout! Up my weight 10lbs and felt the difference!!

Claudia

W3/D3 Leg & glutes

Never skip back workout ! 🏋️‍♀️

W3/D4 Back, biceps & abs

Honestly didn’t feel like working out today! I decided to show for myself.

W3/D5 Leg & glutes

Here we go - week 4!! Definitely can see and feel the results of the workouts. Now, I’ve added more weight and incorporated the resistance band during leg & glute days! Thank you for putting this together!

Leslie Dee

W4/D1 Leg & glute

That was a tough one!!! Whewww 💪🏽💪🏽

The best thing , my chest, shoulder and abs are killing me, but worth it ❤️

W4/D2 Chest, shoulders, triceps & abs

Sweat session complete! Heidy’s plan makes it easy to show up and get a workout done!

W4/D3 Leg & glute

W4/D4 Back, biceps & abs

W4/D5 Leg & glutes

Feeling stronger! Half way through the program!

Hala

W5/D1 Leg & glutes

W5/D2 Chest, shoulders, triceps & abs

W5/D3 Leg & glute

W5/D4 Back, biceps & abs

Thank you for the kick ass workout! It kicked my ass.

Michelle

W5/D5 Leg & glutes

Mary Estrella

W6/D1 Leg & glutes

Seeing results! Consistency is key! Don’t stop!

W6/D2 Chest, shoulders, triceps & abs

Good Workout!!! Felt the burn... I am on week 6 and see a big difference from when i started😊.... Thank you so much!!!

Shannette

Instead of the Barbell Lunge(I don’t have a barbell) I did split lunges on the Smith Machine and it’s such a killer but effective!

Love this program - feeling stronger everyday. This format keeps me on track and does all the planning .

W6/D3 Leg & glute

W6/D4 Back, biceps & abs

W6/D5 Leg & glutes

W7/D1 Leg & glutes

W7/D2 Chest,  shoulders, triceps & abs

W7/D3 Leg & glute

W7/D4 Back, biceps & abs

W7/D5 Leg & glute

There’s a huge difference - these workouts has shaped my body and I’m forever thankful to dis’ gurl Heidy!!

🥵Que rico! Es un dolor que disfruto😬los resultados cada vez más notarios💕

W8/D1 Legs & glutes

W8/D2 Chest, shoulders, triceps & abs

Heidy!!! My body started to shut down after the split lunges which I did on the smith machine 😩😂 couldn’t continue the workout! also I did stay up late last night so my body was just not ready for today’s workout. going to rest all day for tomorrow’s workout!

W8/D3 Leg & glutes

Almost done with 8wk Body Shape for the second time!! Woohoooo

W8/D4 Back, biceps & abs

Finished my 8 weeks, first time I have ever stuck to a program, loved it and I am so proud of myself!

W1/D1 Leg & glutes

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