Name: Playbook - Inanna Sarkis - W4/D3 Revenge bod- Legs
Uploaded: 2023-02-07T20:45:58.151Z
Duration: 45 min
Description: W4/D3 Revenge bod- Legs

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 ) (15 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

W4/D3 Revenge bod- Legs

Victoria

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

mariana

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

I was humbled, but confidence is slowly rising

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

Marta

W1/D3 Revenge bod- Legs

Dania

Felt the BURN😅😅😅🥲🥲🥲🥲🥲

W1/D4 Revenge bod - Speed agility

Mariana

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

Giovanna Rosa

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! 🥹

W4/D3 Revenge bod- Legs

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