Name: Playbook - Jacque Lammert - legs core & cardio - bodyweight
Uploaded: 2024-03-29T13:21:44.880Z
Duration: 20 min
Description: legs core & cardio - bodyweight

No equipment needed + only 20 minutes, it’s the perfect travel or busy girl workout

1. Squats
2. Tuck abs 
3. Jump lunges 
4. Butterflies 

45 seconds of each 
5x through

Full range of motion squats moving at a fast pace. If your form breaks, slow down 

- neutral spine 
- gentile pressure out from knees 
- equal weight distribution throughout feet

Tempo squat

To engage your core here are some cues:

- tuck your pelvis under (think tuck your tailbone towards the sky) 

- belly button to spine (exhale and use your abs to pull your belly button in (don’t “suck on” instead think about pushing air out) 

- knit ribs together (think about exhaling and pulling your ribs towards each other

Tuck abs

Keep space between your feet. You’re not on a balance beam so one foot doesn’t have to be in line with the other. Make a triangle between your head the space between your feet

Alternating jump lunges

Be soft on your feet (working on agility) 

Exhale when you bring your knee and elbow together to really work your core

Butterflies

The workout

legs core & cardio - bodyweight

Kate Carr

Strength x pilates x strong knees

Dumbbell legs 🤎 a FIIT favorite

Strong legs + abs - dumbbell

Low impact lower body 🖤 dumbbell

So goood! I love the interface of the app and how I can watch you the whole time to keep me in check of how to do things. The workout is wonderful, could feel such a good burn in the booty!

Ariana

I combined this with your glute bridge workout…I could only make it through two rounds! Awesome adder to another workout.

Pilates glutes - bodyweight

DAMN! this is killer & I loved every minute 😮‍💨🤍

Abby

Athletic hamstrings 👟

Glute bridge flow - bodyweight

Sarra

Lifted glutes + sculpted legs 🫶🏽 dumbbell

This was awesome 👏🏽 loved the variety of movements with weights. It felt so good to move slowly and mindfully through the reps instead of banging them out or focusing on going really heavy. Great workout! Definitely dripping after this one!

Shanna

Strong girl legs + glutes - barbell

WOW! This workout is my new favorite 🤍💫

This was 🌶️ . Used 45# barbell only and that was enough. 😅

So so good, if you hit it hard you will be dripping sweat! I challenged myself and went up in # halfway through. Burns so good

Lower body - barbell

holy wow! if you want to sweat and have a killer workout this is the one 🤍 loved it!

Any tips for jump-roping inside? I live in an apartment and I feel like it’s so loud!

GLUTE GROWTH - dumbbell / barbell

Pro pro pro 😲😲😲😇😇😇😇👍👍👍👍

Waldo

Shape your glutes - dumbbell

monet

I’m in my Luteal — so I do light exercises and low impact during this time…I don’t know why I never broke a sweat like this with my other low impact exercises…but WOW. I feel like I worked amazing and it wasn’t pushing too hard (like addictive slow steady movements) and yet I’m SWEATING?! Love it — additionally, my son joined me for this workout and I loved that he could join in!

Lower body currrves - dumbbell

Daniela

An awesome addition to another shorter exercise to leave you 😅 I ended up doing all the exercises with the timer instead of reps. 10/10

Athletic legs - dumbbell

The reverse table to toe touch really hurt my wrists and shoulders so I subbed for glide-throughs. I also doubled up the last half of the exercises so I did the remaining 2 sets of 50secs of each exercise together. Does that make sense? Lol. I’m sweaty and legs are shaking!!

Pilates inspired glutes - bodyweight

Sis! Drenched! This glute is on fireeee🔥🔥🔥*Alicia Keys voice*

legs core & cardio - bodyweight

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