Name: Playbook - Inanna Sarkis - W1/D3 Revenge bod- Legs
Uploaded: 2023-02-07T20:45:58.073Z
Duration: 45 min
Description: W1/D3 Revenge bod- Legs

I was humbled, but confidence is slowly rising

mariana

Can’t wait to not be able to walk 💁🏻‍♀️🤣🔥

Marta

Jessica

The flow of it is easy to follow but the exercises are bomb! Be prepared to work

Mayra

Mariana

Demi

Rosa

Imann

Mahia

Georgina

Once again really sweaty, legs super shaky but what a great workout!

Giovanna Rosa

Warm up 

Circuit:
- Assisted pistol squat (right + left)
- Lateral lunges (right + left)
- Squat + calf raises

Circuit:
- Jumping lunges
- Bulgarian split squat
- Dumbbell squat clean


Cool down

-Place a band around your legs above the knees
-Hold a dumbbell in the goblet position 
-Lower into the bottom of a squat
-Stand up to the starting position

Banded goblet squat openers

-Place a band around your legs above the knees
-Hold a dumbbell in the goblet position 
-Lower into the bottom of a squat
-Hold position as you do knee openers

Banded goblet squat hold openers

-Place a band around your legs above the knees
-Lay  on your back and raise your hips into a glute bridge 
- Perform leg openers by pushing your knees apart and back together

Banded glute bridge openers

-Place a band around your legs above the knees and them get onto your hands and knees
-Extend one leg out and back as yo lift it up and from side to side

Banded leg lift crossovers

-Place a band around your legs above the knee
-Lay on your side and elevate your upper leg
-While elevated kick the leg forward , to the side , then back

Banded lying leg opener kicks three ways

- Start in a plank position with a band around your legs above the knee
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Banded mountain climbers

Warm-up

- Hold on to a band or stationary object for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat (Right)

Assisted pistol squat (Left)

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (left)

Lateral lunge (right)

-Stand holding a weight at your chest
- Lower into a squat
- Stand up to full extensions
- Perform a calf raise at the top of each movement

Squat + calf raise

Circuit

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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 ( goblet ) (12 each leg)

-Stand with your feet shoulder width apart while holding a dumbbell in each hand
- Perform a straight leg deadlift and you rich the top perform a dumbbell squat clean

Dumbbell deadlift + squat clean

- Lay on your back with your hands under your lower back for support
- Make large circles with your legs with your feet together.

Leg circles

- 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

- Lay on your back with arms and legs spread
-Sit up and reach across with one hand to the opposite foot

Starfish

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-Lay on your back with your legs straight up 
- Reach for your toes contracting your abs

Toe touch

Cool down circuit

W1/D3 Revenge bod- Legs

Victoria

Day One. I did this workout last year but I quit and now I am returning to finish it😇

Sári

W1/D1 Revenge bod- HIIT

That was amazing workout! A little bit of everything- love it!

Caro

I took a day off yesterday because my schedule was out of normal track. So today is day 2, i feel good, sore, but im motivated!! Ill be back for day 3 on monday!! Im doing som Pilates on the weekends 💕💕

Alex

W1/D2 Revenge bod - Shadow boxing/ Upper body

Dania

Felt the BURN😅😅😅🥲🥲🥲🥲🥲

W1/D4 Revenge bod - Speed agility

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

Best one yet, i really felt myself getting into it!

Did this workout to warm up on a cooler day, definitely worked! It’s turned me into a sweaty mess 😂

Gemma

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

W2/D1 Revenge bod- HIIT

I love this one because I sweat like a pig and I feel soooo good after it!

Amelia

W2/D2 Revenge bod - Shadow boxing/ Upper body

W2/D3 Revenge bod- Legs

Natalia Rivera Hernández

W2/D4 Revenge bod - Speed agility

Monique

W2/D5 Revenge bod - Kick training

W2/D6 Active rest day

Today was definitely the toughest day for me 🥵

W3/D1 Revenge bod- HIIT

W3/D2 Revenge bod - Shadow boxing/ Upper body

W3/D3 Revenge bod- Legs

W3/D4 Revenge bod - Speed agility

Tatiana

W3/D5 Revenge bod - Kick training

W3/D6 Active rest day

Surprised I made it this far but almost there! I’ve seen results already too! 🥹

W1/D3 Revenge bod- Legs

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