LOWER BODY & CARDIO 6 WK

LOWER BODY & CARDIO 6 WK

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Unlock your strength and endurance with this Six-Week Lower Body & Cardio Program designed to build powerful quads, grow your glutes, and boost your cardio fitness—all while letting you work around any upper body injuries. Whether you’re a beginner or more advanced, this program fits every fitness level with customizable intensity. What’s Included: Lower Body Focus: Target your quads and glutes with exercises designed for growth and strength, including hip thrusts, squats, and deadlifts. Cardio Boost: Complement your strength work with running and cycling intervals, improving endurance and heart health. Injury-Friendly: Carefully crafted for anyone needing to avoid upper body strain, keeping you active without compromising recovery. Get ready to enhance your lower body strength and cardiovascular fitness, safely and effectively, in just six weeks!

Goal:
Conditioning
Bodybuilding, Weight lifting, Cardio, Glutes
6 weeks program 5 days/week 45-60 mins
Level:
All Levels
Goal:
Conditioning
Bodybuilding, Weight lifting, Cardio, Glutes
6 weeks program 5 days/week 45-60 mins
Level:
All Levels

Workouts

Week 1/ Day 1 Glute Focus
Week 1/ Day 1 Glute Focus
4.8
6
Strength, All Levels, Lower Body, Glutes, Bikini body, Bodybuilding
Week 1/ Day 2 Steady Cardio - Running
Week 1/ Day 2 Steady Cardio - Running
5.0
4
Lower Body, Cardio, Outdoor, Warm Up, Bodyweight, Legs, All Levels, Full Body
Week 1/ Day 3 Quad Focus
Week 1/ Day 3 Quad Focus
4.8
1
Legs, Lower Body, Athletic Performance, Glutes, Lose Weight, All Levels, Gym, Glutes
Week 1/ Day 4 Steady Cardio - Cycling
Week 1/ Day 4 Steady Cardio - Cycling
5.0
Cardio, Glutes, Lower Body, Cycling, All Levels, Full Body, Legs
Week 1/ Day 5 Glute Focus
Week 1/ Day 5 Glute Focus
4.8
Glutes, Bodybuilding, Gym, Legs, All Levels, Strength, Glutes
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
Josie's app is a game-changer! I've tried many fitness apps, but this one stands out. The workouts are challenging, the videos are super helpful, and
Laura
Solid app! I appreciate the variety in the workouts. My only gripe is that it could use a bit more in-depth nutrition tracking. Otherwise, it's become
Mark P.
Josie's app makes working out fun! The daily challenges keep me motivated, and the community support is fantastic. I've never been this consistent wit
Sophie
Great app for both beginners and pros. The workouts are well-designed, and I like the ease of use. It'd be perfect with a feature for custom workout p
Mike
I'm a fitness fanatic, and I'm thrilled with Josie's app. The intensity of the workouts keeps me pushing my limits. I love that it incorporates stretc
Anna K.
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
Josie's app is a game-changer! I've tried many fitness apps, but this one stands out. The workouts are challenging, the videos are super helpful, and
Laura
Solid app! I appreciate the variety in the workouts. My only gripe is that it could use a bit more in-depth nutrition tracking. Otherwise, it's become
Mark P.
Josie's app makes working out fun! The daily challenges keep me motivated, and the community support is fantastic. I've never been this consistent wit
Sophie
Great app for both beginners and pros. The workouts are well-designed, and I like the ease of use. It'd be perfect with a feature for custom workout p
Mike
I'm a fitness fanatic, and I'm thrilled with Josie's app. The intensity of the workouts keeps me pushing my limits. I love that it incorporates stretc
Anna K.

App Features

Reminders
Set workout reminders to stay on track!
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Offline Downloads
Workout anywhere - even without internet connection
Video Workouts
Easy-to-follow videos for every workout in the app
https://d3l5vala1x2h4r.cloudfront.net/1694711148236_IMG_563AC13616EB-1-comp.jpegframe
https://d3l5vala1x2h4r.cloudfront.net/1694711148236_IMG_563AC13616EB-1-comp.jpegframe
Reminders
Set workout reminders to stay on track!
avatar

About Josie Hamming

Professional athlete & trainer

Devoted lifelong athlete and experienced trainer, dedicated to the pursuit of physical excellence. With a passion ignited in early years, I've relentlessly honed my skills in various sports, mastering the art of discipline and determination. Over the years, I've transitioned from a zealous competitor to teaching, guiding and inspiring individuals to surpass their limits. My journey is a testament to the belief that fitness is a lifelong commitment, and I thrive on sharing that with others.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.
How does the app track my progress and results?
Directly in the app on each workout! You can also access your training log on your profile.
I'm advanced in lifting, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. You can customize your reps and/or sets for workouts, as well as add weight!

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