Name: Playbook - Josh Bailey - W2/D5 Lower Body Conditioning
Uploaded: 2021-10-12T05:10:06.079Z
Duration: 45 min
Description: W2/D5 Lower Body Conditioning

Darrell Benson

Amy A. Gentry

Interesting, with two 2kg dumbbells I worked well 🧐👍

Lorenzo Surrentino

Travis

Yo this was a good challenge today. Cardio /Core / Leg variation.

Marquis Hardin

Gerald Gray 

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

W2/D5 Lower Body Conditioning

It was crazy but I needed that workout!!🔥🔥

Devonte Cleveland

Elan

Couldn’t finish every set cuz my body started to give up on me . This was fucking brutal . Glad it’s over . Feel accomplished

Harman

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

It's a complete work out and i feel recharged!!💪🏻😁

W1/D2 Lower Body

🤧 I’m sick today but this was the perfect workout for me to do in the living room today. 

⏱️ I made sure to go at my own pace and even had a little sweat while working out 

Thanks Josh 👍🏽

Rodney

W1/D3 Core & Conditioning

Will

MarQuis

W1/D4 Upper Body

Only did 1 round, will do the other 2 later today.

W1/D5 KB & BW Conditioning

Fernando

W2/D1 Extreme Heat

Faceless

W2/D2 Back & Shoulders

🗣Kettle bell🦿🦿circuits‼️😤🔥🔥💦💦😂

Time has flown and I have been working well on hiit and lift 🤟🏻

W2/D3 Kettlebell Leg Circuit

Got my arms like spaghetti can’t move them good work . Be smart w weights . Go heavy first and then go lighter weights

First workout in forever...got my ass kicked but glad to start

William  Herbert

W2/D4 Chest, Tri’s & Bi’s

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

W3/D1 Dumbbell Fat Burner

My lungs could barely keep up but watching the video with audio made me feel like I was in the gym with you. Pushed through it. I can only get better with time.

Abbie

It took me 30 minutes for the workout, instead of 60.
However it was powerful!

W3/D2 Leg Day Volume

🗣BW HIIT‼️🔥🔥🔥💦💦💦😂

I hit 177 BPM and sweated my soul too 💪😅

W3/D3 Dumbbell & BW HIIT

W3/D4 Upper Body

From the title, I expected something more intense 🙂

W3/D5 Heart Rate on Max

W4/D1 Chest, Tri’s & Bi’s

Always 🔥🔥 & 🪣 🪣 O'💦💦‼️😂

W4/D2 Dumbbell & BW HIIT

Effective and efficient 👌🏽👊🏽🔥

I hate lunges. I know this now 😂 great workout with a good challenge for beginners like myself

W4/D3 Lower Body

Always challenging‼️💯🔥🔥💦💦

Thiery Ferrao

W4/D4 Core & Conditioning

That was 🦾😤🔥‼️💯  Now...new week.✔ New session.✔ New challenge!✔

W2/D5 Lower Body Conditioning

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