Name: Playbook - Fit with Josephine Sander - W1/D3: lower body
Uploaded: 2024-04-12T20:42:44.919Z
Duration: 35 min
Description: W1/D3: lower body

For this workout you need a mat, a set of dumbbells or more if you need to add more weight at certain exercises. You also need a bootyband.

Have fun!

Inchworm to stretch

Mobility stretch

Cat cows

Booty band side to side step

Warm up

Change side after doing the reps on the first side. If you start out doing rainbows with you right leg, then change to your left leg and do the same reps before you go on to the next exercise.

Rainbows

Glute pulses

Do the reps and the switch side and do the same reps at the other side.

Kneeling sideplank leg lifts

Circuit 1

Straight arms dB alt. reverse lunges

Db RDL

Circuit 2

Make sure you do the reps on each leg before you go on to the next exercise.

Kb Single leg glute bridge

Use a bootyband for this movement if you have one. If you dont have a bootyband just  do the move just as if you had the bootyband. 

Do a glute bridge and on the top you pulse 3 times to the sides and then do it again.

Glute bridge pulses with bootyband

Circuit 3

W1/D3: lower body

W1/D1: fullbody

W1/D2: upper body

W1/D4: abs and core

W2/D1: fullbody

W2/D2: upper body

W2/D3:lower body

W3/D1: fullbody

W3/D2: Upper body

W3/D3: Lower body

W4/D1: fullbody

W4/D2: Upper body

W4/D3: Lower body

W4/D4: abs & core

W3/D4: abs & core

W2/D4: abs & core

W1/D3: lower body

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