Name: Playbook - Janet Calderon - W1/D1 Legs Home Challenge
Uploaded: 2024-01-02T12:08:54.040Z
Duration: 60 min
Description: W1/D1 Legs Home Challenge

Maha

8 weeks postpartum and this was a bit tough. Thank you 😊

Julia

Excellent transition back to Playbook after 14 week training challenge! 🦵🏾🦵🏾

Stephanie Bailey

Gloria

Jayde

Great first workout! Was challenging without being too intimidating. Looking forward to results🤩

Gina

Kaila

Wow! That was tough for this 1st day newbie, but I loved every minute of it… looking forward to making gains!! Thanks, Janet❤️

Nicole Turner

What the actual f**k!!!! I felt like I’ve never worked out in my life🥵🥵🥵🥵

Zujeiry

Omg I’m dead, feeling great 💪🏼Janet you always killing it 🔥

Maria

Yasmara

First day in the books! 🥵🥵🥵 great class!

Alison Wright

marsha mayle

Here we go! The burn 🔥 on the first day back is real!!

J-ello is all I can say lol! Absolutely loved it!

Brandi

Great way to start the challenge! 💪🏼

Patricia Ann

Great start!! Lesssgooo 🔥💪🏽🏋️‍♀️

Adria

Warm up before you start.  Head over to the warm up section on the app and do the leg day warm up.  

Take your time, this is not a cardio session so do not rush through the workout.  Focus on form and tempo.  If you have different sets of dumbbells, you should be using your heavier ones for legs

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Goblet squat

Do both exercises back to back. 

For reverse lunges, do a total of  12 on one leg then switch to the other leg

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Step 1: From a standing start, step forward like a regular lunge.
Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position.
Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise.
Step 4: Complete for the desired number of repetition

Pulse lunges *

Superset 1 legs home challenge 1

You need your loop bands for this round.  Also don’t cheat yourself by using light dumbbells for hip thrusts.  Use your heavier set of dumbbells or just use one heavy one.  But do not compromise your form

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Hip Thrusts *

- place a loop hand above your knees
-Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Banded hip thrusts

Superset 2 legs home challenge 1

1. Place the dumbbell on your shoulders
Step 2: Stand with your feet shoulder width apart.
Step 3: Bend at the knees and drop your but down just bellow knee height.
Step 4: Raise back up 6-8 inches, go back down below your knee, and then stand all the way up.

1.5 rep narrow squat

Squat Jumps

Superset 3 legs home challenge 1

W1/D1 Legs Home Challenge

Elizabeth

W1/D2 Upper Body/back home challenge

stace

W1/D3 Upper Body/Shoulders home

W1/D4 Legs/Glutes home challenge

By far my favorite workout! Even though I’m all sweaty and my heart is racing, I reallyy enjoyed this workout ❤️

Holy shit..done right after a leg workout 🥵 feeling the burn, loved it 💪🏼

W1/D5 Ab & Cardio Week 1

Death by Bulgarian Splits🥵🥵🥵🥵🥵🥵🥵🥵😫😫😫😫😫😫😫

Still a little tough but better than the first leg day 💪🏽🦵🏼

W2/D1 Legs Home

W2/D2 Upper Body/Back home

Death to these shoulders 💪🏽💪🏽😫😫

Shoulder day always burns!! But so good 🥵

W2/D3 Upper Body/Shoulders Home

Couldn’t do gym but this was a killer 🔥 butt on fire 🔥💪🏼 seeing the gains 😍

Shulie

W2/D4 Legs/Glutes Home

Harder than last week but still my favorite day!

W2/D5 Abs & Cardio

Least favorite day 🥵 my thighs are on fire

W3/D1 Legs home

Evelyn

W3/D2 Upper Body/Back home

My shoulders are on straight fire 🔥😩😅

You killed my shoulders 🥵🥵. It hurt so good

W3/D3 Upper Body/Shoulders Home

Always feel that extra push during Leg day!! You’re the best, Janet 💗

W3/D4 Legs/glutes home

Needed a second round. Bad idea after upper body but I did it 💪🏼

W3/D5 Abs & Cardio

Loving the jump squats at the end 🙌🏽🫶🏽

W4/D1: Legs Home

Going up in weights and feeling stronger every time 💪🏼🔥

W4/D2: Upper Body/Back Home

W4/D3: Upper Body/Shoulders Home

Back after a week off and boyyyyyyyyy this burned 🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D1 Legs Home Challenge

Community

More workouts from Janet Calderon