Name: Playbook - Josh Bailey - Lower Body Conditioning
Uploaded: 2021-09-02T22:55:48.014Z
Duration: 45 min
Description: Lower Body Conditioning

Dionne

Gerald Gray 

Alex

This is a HIIT circuit focused on lower body. This workout is designed to give you great leg volume exercises while also getting your heart rate up and allowing you to get into the fat burning zone

You are to complete 4 rounds of these exercises 

Do each exercise for 30 seconds and take 15 seconds to rest before switching to the next movement

Start with dumbbells at the top of your shoulders then go into a squat. 

Once you complete the squat coming up to a full or 3/4ths of a stand bring the weights down to the ground keeping the weights right under your chest and drive your feet back to where your in a push position. 

Don’t stay in that position. Just tap the ground and bring your feet back inside to complete to move again

Front Squat to Squat Thrust

Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.

Continue jumping back and forth, pausing as little as possible. In between jumps bring the dumbbells straight up over your head in a neutral grip position be sure to have control.  Once you go back down bring the weights down to your sides before you come back to the top of the starting position

Jump Lunges to Double Snatches

Start with your weights on the ground in front of you hop up to the weights grab them and hold them in between your legs and slightly in front of you as you jump 

Put the weights back down step back and do 4 to 6 high knee sprints. 

Repeat

Weighted Jump Squat to High Knees

Start in a split leg position, with one leg forward and one leg back. Flex your knees and lower your hips, until the back knee is just above the floor.

Once you complete two reps jump up to a standing position switch legs and Repeat the movement

Split Squat Jump Switches

Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. 

Use your glutes or the support of pressing back behind you as you alternate sides. As you alternate sides also bring the dumbbell up to the front of your face as you switch sides.

Lateral Lunge to Front Raise

Circuit 1

Ab Circuit

Perform each exercise for 45 seconds take a 15 second rest between transitioning to the next exercise

Lay on your back bring your feet 6 inches from the ground point your toes back toward you. 

Place your hands under your lower back for back support if you need it

6 Inch Hold

Start with your legs and back flat on the ground. Bring the dumbbells right from beside your head as you bring your knees towards your chest.  Bring the dumbbells over top of your legs and return to the starting position

Weighted Knee Raise Crunch

Start with your back and legs flat on the ground. Bend the elbow that the weight is in. Keep your legs straight as you bring your arm forward as you crunch to meet the in the middle

Be sure to do both sides

Weighted Leg Raises

Circuit 2

Lower Body Conditioning

Heart Rate on Max

Waqaar

Amy A. Gentry

Push Day Overload

My issue isn't with the workout, but the timer in the app.  Thought it would automatically keep track of the time during the workout and my rest.

Wilbert

🗣Extreme Heat ✔✔‼️🔥🔥💦💦😂

Extreme Heat

William

Shoulders in New York

This core blaster was 🔥🔥🔥‼️💦

Loved the different dynamic movements not what i expected done new exercises too😊

Lower Body Conditioning

Community

More workouts from Josh Bailey