Name: Playbook - Heidy Espaillat - W2/D5 Leg & glutes
Uploaded: 2024-03-13T12:47:05.056Z
Duration: 45 min
Description: W2/D5 Leg & glutes

This was a really tough workout! Took over an hour to complete! So exhausted!

Kristal

Loving the burn 🔥in my butt and the fact I can’t even go down stairs without my legs and butt shaking lol

I’m obsessed with these workouts ! 💪

My muscles feel alive. Im dripping sweat. Amazing workout. Time for some well deserved rest.

Ashley Cortez

Lucy

Anali

My second time doing 6 weeks home workout. Is a amazing feeling to see how you can progress and get stronger. I added 5-10 pounds more. Wow that’s a difference. Love it! Thanks Heidy for your amazing workouts. You’re the best!!!

Michelle

It was a incredible workout! Love to feel the struggle with each set. Makes me even push more. Thanks

Love it, made it thru the week 🙌🏽🙌🏽🙌🏽

Gloria

- Sumo deadlift/hip trust (glute band) 3x20
- Bulgarian split squats/ good morning 3x20
- Box squats/glute kickbacks (glute band) 3x20
- Step-ups/elevated curtsy lunges 3x20
- B-stance deadlift/kneeling squats 3x20
- Standing calf raises 3x20

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

Superset

- 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

Bulgarian split squats

- Keep you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good morning

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

- Place the band at knee height
- Extend your leg behind you engaging your glute 
- Keep your hips squared

Glutes kickbacks

- Keep your shoulder back and chest up
- Step on to the bench with one leg
- Push through the leg on the bench to bring your opposite leg up
- Reverse the motion to come down

Step ups

- Step back behind your opposite leg 
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg engaging your quad and glute to come back to the initial position

Elevated curtsy lunges

- Start with a b-stance (one foot slightly in front of the other)
- Come down hinging at the hip 
- Keep you back straight 
- Come down to about shin height and pull up engaging your hamstrings

B-stance deadlift

- Bring your hips back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf raise

W2/D5 Leg & glutes

Done with the 30 day challenge it was awesome 👏 now I’m continuing the workouts !

So excited to try this finally. Your workouts are always the best! I usually just go to ypur insta but decided to try this♡

Brittney

W1/D1 Leg & glutes

Ana Paula

Never tried such good workout circuits! I love it 🥵

Shana

W1/D2 Upper body & abs

Lunges are the devil...step ups might be worse

My legs are going to feel it tomorrow 🥵👏

W1/D3 Leg & glutes

I love that all the workouts are different so i don't feel like I'm constantly doing the same things!

These workouts have became a part of my routine 👏🥵

W1/D4 Upper body & abs

I am obsessed with all the workouts ! My legs are on fire 🔥 🥵

Wow morí y revivi 🔥 muy buen ejercicio graciasss

YanciVentura

These workouts and the app is great. I love how you could only see the set you are doing hide the rest and move step by step to the next one at your own pace and level.

Natalia

W1/D5 Leg & glutes

I think I have to work on my form with the single leg deadlift as my lower back was hurting but I do have issues with my sacroliac joint so that may be the issue

Nadine

W2/D1 Leg & glutes

When I tell you my arms are burning and I will be sore but feels so good 💪

W2/D2 Upper body & abs

It was tough,it's 10 pm and I told myself no excuses! I got it done and feel great about it 🙂

I sent an email yesterday because I needed help and it’s been 24hrs I haven’t received a response

Lety

W2/D3 Leg & glutes

Juanita

W2/D4 Upper body & abs

Rina

It was ok. Plank said 20 reps is that seconds?

Charlina

W3/D2 Upper body & abs

I just wanna say my legs and butt died after this workout

W3/D5 Leg & glutes

I feel myself getting stronger 💪.  Im going to need some new weights soon.

W3/D3 Leg & glutes

This workout was insane. It really kicked my butt. I’m sweating incredibly, can’t feel my legs but my body feels amazing. I feel really energized .

Amayrani

Good morning workout getting my started now for some cardio afterwards thank you Heidi

W3/D1 Leg & glutes

W3/D4 Upper body & abs

First two exercises the reps don’t show up in the workout, just says 1 rep

Lissa

W4/D2 Upper body & abs

Love these workouts i died today can’t go downstairs lol 😅 my butt is on fire 🔥

Amazing glute pump. Feel ready to start my day 🙌

I’m lifting live more weight in my workouts 🦵🏽🍑

W4/D5 Leg & glutes

W4/D3 Leg & glutes

Great Monday workout. My legs and glutes were burning but I pushed through and got it done.

W4/D1 Leg & glutes

Maria Martinez

W4/D4 Upper body & abs

It's amazing, really I love the routines, thanks❤️

Elizabeth De Luna

My arms are going be so sore tommrow! I love it!

Tiana

W5/D4 Upper body & abs

I had a couple days off & I missed it ! I’m back 👏

Amazing workout. I’m feeling incredible. This is my week 5 day 1.

W5/D1 Leg & glutes

W5/D2 Upper body & abs 4 x 20

Felt the burn 🔥💪🥵 I love these workouts!

W5/D5 Leg & glutes

W5/D3 Leg & glutes

Finished my 6 weeks strong 💪 Going for 6 more ! 🔥🔥

6 week full body guide officially done. My whole body feels incredible. Can’t wait to start shape the body 2.0 next week.

Hola!!!!
Hoy termine la sema 6 del entrenamiento🎉 y debo decir que estoy muy feliz con los resultados, seguiré esforzándome🏋️

W6/D5 Leg & glutes

My legs are on fire 🔥 I love it ! #Week6

almost finish 6 weeks workout at home 💪🏼 im so proud of myself, thank you Heidy . i love the workouts .

perla ledezma

W6/D3 Leg & glutes

W6/D4 Upper body & abs

Great workout. Officially on week 6 day 1 and week 2 of doing your meal plan. I feel great 😊

W6/D1 Leg & glutes

I’m on week 6 & I’m already ready for another challenge 🔥 #4monthspostpartum

W2/D5 Leg & glutes

Community

More workouts from Heidy Espaillat