Name: Playbook - Inanna Sarkis - W1/D1 Legs + core
Uploaded: 2021-10-23T17:56:39.946Z
Duration: 45 min
Description: W1/D1 Legs + core

Shreya Sindhu

Sara

Didi

Monique

Rocio

Olga

New to your workouts, loved it can't wait to try more !

Amanda

I don’t know how this was not only one of my best workouts of this year but also a spiritual experience at the same time. Loved it!!!

Saloni

Amazing! I love it!! It's been a long time since I've done exercise, you keep me motivated 💪🏻

Aylin

Maiken

Yaryna

Hell yeah‼️ loved it, it kicked my ass buy I love when workouts do that.

Joseline

I lovvvve uu!! You are my super star!! My Aimmm

Anfal

January 1, 2022:
I haven’t worked out in months. For some reason I got emotional doing this workout (while trying not to pass out lol) I think I needed that. I haven’t felt that about a workout I don’t think. I think that was my body’s way of saying thank you. 🤍🖤 The workout was really good, and I appreciate the short videos to show how to do the workouts plus having the timer is a plus so I didn’t have to keep exiting the app to set the other timer app on my phone. Thank you. I loved it. 🤗 💪

Diana

Very satisfying and sweaty 😍 loved it ❤️

Best workout ever babe! U killed my legs but i loved it

Jamie-Lee

Nancy Riveros

Shafa

Wow…thank you!!! first workout and was totally fun for me and I really enjoyed it..looking forward tomorrow and next workout 😁❤️

Nikola

I didn’t have dumbbells but it was amazing !!!

Manal

Aleksandra

It was really good! There were some new workouts that I haven’t done before so I really enjoyed that

Ruby

Maybe give some alternatives. And i could not complete all exercises. What if i can't do all reps? What is the minimum? I am a beginner and don't know these things. But overall i felt the burn and feel good after. Maybe include some more stretching in the end?

Gielke

Great!!! I can do this everyday it’s awesome!!!

Razan

Wow!! Definitely soaked in sweat and sore!! 10/10

Malysha

Brittni

Excellent! I feel tired, but feel awesome!

Laura

Nothing you guys need to improve on your end. I simply couldn’t do all of the workouts from home and it’s hard to jump back into working out when you’re not active for a while. Loved the workouts, really made me break out a sweat

Elissa

Adriana

Great, I couldn't finish all the exercises but I'm happy because I was able to do most of the exercises.💪🏼💪🏼 thank you

Yasmin

Wow, fantastic!
It was little bit harder for me from the start, but super!!
I enjoyed it💪🏿💙

Simona

Irenw

Lenka

Aurelija

Ameer

Was amazing, hellou from Ecuador 💪🏻

Diana vinueza 

It was great but I wish the next workout would play automatically and the timer was on by itself and you could adjust to go back instead of always adjusting to go forward. And also if you were speaking it would have motivated me more. It was perfect otherwise!

Shreya

Warm up

Circuit: 
- Db curtsy lunge 
- Db sumo squat
- Bulgarian split squat 

Circuit :
- Broad jumps 
- High knees
- Jump kick 

Cool down

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam. ( 12 each direction )

- Place a band around your legs above the knees
-Raise one leg up laterally 
-Lower leg back to the starting position

Banded lateral leg lift. ( 12 each leg )

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )( both directions )

Warm up

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Step back and across into a curtsy lunge
-Stand back up to the starting position

Db curtsy lunge ( 12 each leg )

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat. ( 10 each leg )

Circuit

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

-Stand in a stager stance drive on knee up into the air 
- In the air rotate legs and kick the opposite leg forward

Jump kick

- Position yourself on your hands and knees with a band around your legs
- 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 (banded) ( 12 each leg )

-Get on your knees and elbows as you open your legs stretching 
- Hold position

Frog stretch

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Cool down

W1/D1 Legs + core

Angeliki

Had to make some adjustments because of lack of equipment but it was a good skeleton for things to do. Sweating my a$$ off.

Taylor

After this workout I feel my abs fr 🔥😅

Anna

W1/D2 Active recovery + core

Nikola Czapnik

Josefina

W1/D3 HIIT

Really love these workouts! They make it easy to workout at home or coordinate them for a gym workout. Looking forward for more!

Rebecca

Not as tough as yesterday but gooood !!!😊

W1/D4 Active recovery + stretch

Jenna

MARIA

W1/D5 Upper body + core

Cloé

Caro

W2/D1 Legs + core

W2/D2 Active recovery + core

On exercises in two rounds specify if you should do x2 or do both legs in the amount of time set

W2/D3 HIIT

Specify legs/repetitions x2 when you have x3 rounds and two legs. Or make it x4 instead of x3

W2/D4 Active recovery + stretch

Alyssa Rodriguez

Amazing!!!
Btw I’m using 1kg for the dumbbells, u think I’ll still be seeing results ?

W1/D1 Legs + core

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