Name: Playbook - Inanna Sarkis - W2/D6 Revenge bod- Legs
Uploaded: 2022-05-25T22:44:46.675Z
Duration: 45 min
Description: W2/D6 Revenge bod- Legs

Nickademus

Once again, whooped my ass. Feeling really strong, confident enough to increase weight even more next time!

I liked this workout! It was hard to transition to putting bands on and off as well as the ankle bands. Feels like a lot of transition time. I liked it overall though!

Madeline

Brooke

Please put the weight size in the descriptions!! Otherwise good workout ^_^

Kyla

Holy shit this whooped my ass. I needed this nice challenging workout. It felt really doable but so challenging!

I love this workout!!! Amazing feeling when you finish!!

Caro

Yaryna

This user is momently unavailable. 
Cause : she completed this workout

Amelia

these workouts are very challenging but i can definitely tell i'm getting much stronger!!

Jenna

Zeena

I’m not going to be able to walk tomorrow 😪

Monique

gave me the good workout I need !! Thank you!!

Jamina

This workout plan has greatly helped me already!! I’m seeing such and difference in my tone and muscle growth!! Love it!!

Addie jo

it was a good workout! but on the summary, the workout included a circuit of Bulgarian split squats, fire hydrants and db sumo squats but when we started the workout, the circuit was not listed. but we were able to follow from week 1's leg day :)

Christina

Rocio

Almost skipped today but decided to keep at it. No excuses period!

Mila

Warm up 

Circuit:
- Calf raises
- Explosive jump squat 
- Db curtsy linge 
- Deadlifts

Circuit:
- Bulgarian split squat
- Fire hydrant
- Db sumo squat 

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 your upper back on the edge of the box 
- Place a band over your lap 
- Bring your hips up engaging your glutes

Banded  hip thrusts

-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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Calf raises

Explosive jumping squat

-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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Circuit

- 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

- Position yourself on your hands and knees
- 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 left (ankle weights)

Fire hydrants right (ankle weights )

- 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

- 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

- 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

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Cool down circuit

W2/D6 Revenge bod- Legs

You can’t cause it’s alrgiid enough 🙏🏽

Ahlam

Great Workout. I feel really tired and satisfied at the same time

Carolina

Good afternoon. My English is not perfect and there may be mistakes. It was very difficult because there was no physical activity from the word at all and gained a lot of weight. But I feel great, I'm delighted.

Masha

W1/D1 Revenge bod- HIIT

Damaris

Daphnée

Totally different from what I used to in workouts, but I loved it!

Adriana Simon

W1/D2 Revenge bod - Boxing/ Upper body

Loubna

Maria

W1/D3 Revenge bod- Legs

Definitely more challenging in the middle😅

Anika

It was great! One thing I would love with this program is a cool down/stretching option! I feel like you have such a balanced workout regimen and it would be say great to have guided stretching with you!!

Erika

W1/D4 Revenge bod - Speed agility

I was reallllly confused on how to execute the jumping kick and as a beginner, how the eff am I expected to do a handstand, let alone get into one?😂 
It was a good workout but really difficult

STTP

W1/D5 Revenge bod - Kick training

Laia

Lizay

Love rest days after a workout week lol 😆

Zulma

W1/D6 Active rest day

W1/D7 Active rest day

Paola

Daniella

DRIPPING SWEAT!! What a good way to start my week 😎

W2/D1 Revenge bod- HIIT

A little easy but, as always, a good sweat!

Jamila

W2/D2 Revenge bod - Boxing/ Upper body

Awesome workout as always, but too short! Needs more sets or more exercises..

Angeliki

Carly

I never work on speed or agility. These make me feel strong but slim and quick!!

W2/D3 Revenge bod - Speed agility

Tatiana

Sofia

I feel stronger than I have in the last two years!! Why are the squats the hardest part of this workout 🥵

W2/D4 Revenge bod - Kick training

Halley

Samya

W2/D5 Active rest day

Dripping sweat! Still think 1 min is too long for some abs exercises at this point and this is my second time doing the program..

Adding ten seconds to the main circuit was great and a challenge. Doubling the length of time for the core circuit was something I just wasn’t ready for. Had to take a break in the middle of sets most of the time.

Those few seconds added onto everything were tough in a good way!

Brittany

W3/D1 Revenge bod- HIIT

Arms are dead, abs are dead. Without a punching bag or a speed bag, the second two exercises in the punching circuit are the same and it gets boring. I made my own circuit for the third exercise and it helped a lot.

W3/D2 Revenge bod - Boxing/ Upper body

I feel like I pushed myself to my limit today with every exercise. Feeling strong 💪🏼

W3/D3 Revenge bod- Legs

This was so hard. Still struggling to do 1 min straight for the core exercises, have to take a break.

W3/D4 Revenge bod - Speed agility

This feels so much easier than when I first started!!! I finished it faster than usual. Love it

W3/D5 Revenge bod - Kick training

these workouts kill but they’re so worth it!

Soooo good. I had to take a few days off for travel and it felt good to rest. This was much needed! Great start to my week!

W4/D1 Revenge bod- HIIT

I lifted heavy this time around and my arms are DEAD.

Cecilia

W4/D2 Revenge bod - Boxing/ Upper body

Skipping days definitely makes working out harder 🥹

I love the leg workouts!!! I was actually able to do the core exercises for a full minute on most of them. Good day for me!

W4/D3 Revenge bod- Legs

Sooooo hard after the amazing leg day yesterday. Was hard to get my butt into the jump lunges!

amazing!!! almost done the 4 week program!!

Gina

W4/D4 Revenge bod - Speed agility

A lot got in my way of doing this workout, including my building’s gym being flooded😭 did this without weights and I still sweat my butt off. Wahoo!

W4/D5 Revenge bod - Kick training

I actually did this yesterday and forgot to log it in the app. I did the 12-3-30 treadmill exercise for 45 minutes while reading. I loved it

W2/D6 Revenge bod- Legs

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