Name: Playbook - Inanna Sarkis - W4/D3 Revenge bod- Legs
Uploaded: 2022-05-25T22:44:46.736Z
Duration: 45 min
Description: W4/D3 Revenge bod- Legs

Skipping days definitely makes working out harder 🥹

Anika

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!

Mariela

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

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Cool down circuit

W4/D3 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😅

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

Nickademus

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

Jenna

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!!

W4/D3 Revenge bod- Legs

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