Name: Playbook - Heidy Espaillat - W6/D3 🔥Legs & Glutes🍑
Uploaded: 2024-04-29T20:48:23.121Z
Duration: 45 min
Description: W6/D3 🔥Legs & Glutes🍑

Dumbbells Squats

Banded Seated abduction

- 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

Side Lying clams

Reverse lunges

Hip Thrust

Circuit 2

Single Leg deadlift

- 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

Dumbbell deadlifts

Circuit 3

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps

Kettlebell around the world

Standing Alternating crunches

Circuit 4

Plank with Kickbacks

Heels taps

Circuit 5

W6/D3 🔥Legs & Glutes🍑

This workout kicked my butt! I felt so great once I completed it. Can’t wait for tomorrow’s workout.

Breanna Soto

Day 1 complete! It was definitely challenging and the last workout “the curtsy lunge” had my leg shaking. How can I do the pull through workout at home? I modified as much as I could for it.

Jessica

Kristal

W1/D1  🔥Legs & Glutes🍑

300 calories burnt in 50 minutes, feels so good to be back at it! 💪🏼

Ellen Rachel

Janet

W1/D2 💪Upper Body & ABS

Jennifer

Workout was really rough, I finished at 1:02:23. Glad I workout through and completed the workout.

Raquel

this is postpartum but it doesn’t ease you back into working out, just throws you back in. I’ve had to modify the reps and sets to accommodate being 7 months pp and not being in the gym 1.5 years. I was still very active during mg pregnancy, but 4 sets of 20 seems overdoing it for anyone just coming back into working out

Natalie

W1/D3 🔥Legs & Glutes🍑

W1/D4 💪Upper Body & ABS

Rocio

W1/D5 🔥Legs & Glutes🍑

I couldn’t even get through it after last leg day. I had to do 3 sets on some

Shannon

W2/D1 🔥Legs & Glutes🍑

W2/D2 💪Upper Body & ABS

W2/D3 🔥Legs & Glutes🍑

W2/D4 💪Upper Body & ABS

W2/D5 🔥Legs & Glutes🍑

Miranda

W3/D1 🔥Legs & Glutes🍑

W3/D2 💪Upper Body & ABS

W3/D3 🔥Legs & Glutes🍑

Like the change of pace through a circuit

Jarred

W3/D4 💪Upper Body & ABS

W3/D5 🔥Legs & Glutes🍑

W4/D1 🔥Legs & Glutes🍑

W4/D2 💪Upper Body & ABS

W4/D3 🔥Legs & Glutes🍑

W4/D4 💪Upper Body & ABS

Awesome workout. Was on a mini vacation but still did it.

W4/D5 🔥Legs & Glutes🍑

W5/D1 🔥Legs & Glutes🍑

W5/D2 💪Upper Body & ABS

W5/D3 🔥Legs & Glutes🍑

W5/D4  💪Upper Body & ABS

W5/D5 🔥Legs & Glutes🍑

W6/D1 🔥Legs & Glutes🍑

W6/D2 💪Upper Body & ABS

W6/D4 💪Upper Body & ABS

Great program! Took a little longer than 6 weeks for me but I’m down 20 pounds in 8 weeks 😊 on to the next program

W6/D5 🔥Legs & Glutes🍑

W6/D3 🔥Legs & Glutes🍑

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