Name: Playbook - Jessica Giselle - W1 D1 - Booty, Legs, & Ab’s (heavy)
Uploaded: 2022-08-17T06:38:09.960Z
Duration: 45 min
Description: W1 D1 - Booty, Legs, & Ab’s (heavy)

Today’s workout is focused on your booty, legs, and abs. Heavy leg day! We will incorporate abs on a daily basis.


SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
Resistant band 
Foam roller
Mat 

This equipment is not mandatory, but they are what I use for my workouts to get the best result.

This exercise strengthens your glutes and hamstrings. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Combo Squat jacks + (2) pulses w/ dumbbells

This exercise strengthens your quadriceps, glutes, hamstrings, calves.

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

-Press your feet through the floor to rise back to standing while continuing. 
-Directly into the calf raise pause for a brief moment on your toes. 
-And really contract your calf muscles.

Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Squat to Calf Raise

This exercise strengthens your quadriceps and glutes. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Dumbbell Stationary curtsy lunge

This exercise strengthens your quadriceps and glutes. 

-Put a band above your knees. 
Place your upper back on the couch and have your feet in 90 degree position when your hip is up! 
-Keep your legs out and toes pointing out. Along with your knees away from each other. 
-Do not let the knees goes in throughout the exercise

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Banded Hip Thrust weighted w/ Dumbbells w

This exercise strengthens your glutes and inner thighs. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Frog pumps

This exercise strengthens your quadriceps and glutes. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Core Ab combo

This exercise strengthens your upper and lower abs. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

-Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Ab Leg raises over dumbbell/ foam roller

W1 D1 - Booty, Legs, & Ab’s (heavy)

Lorie

W1 D2- Chests, Triceps, Shoulders, & Abs

I am drenched! Workout says “light”, but it still kicked me good in the behind!

W1 D1 - Booty, Legs, & Ab’s (heavy)

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