Name: Playbook - Juli Bauer Roth - Dumbbell Lower Body
Uploaded: 2024-06-09T20:15:07.554Z
Duration: 45 min
Description: Dumbbell Lower Body

Only have access to dumbbells? Well this workout is for you!! Enjoy!

- Jump rope with the rope passing under your feet once each jump

Jump rope

Hip cradles

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (R)

Forward leg swings (L)

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

Warm-up

- Elevate heel with feet together 
- Hold dumbbell in front of chest 
- Squat down as low as possible and drive up through heels

Heels elevated feet together goblet squats

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

20 REPS PER SIDE

- Place your upper back on the bench
- Place a dumbbell on working leg 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Dumbbell Single leg hip thrust

- kickstand left foot onto the wall, holding onto a dumbbell with your left hand 
- keeping hips square, rotate shoulders to your right side, bringing your left dumbbell to your right knee 
- push hips back towards the wall as you hinge forward, feeling the movement in your outer right glute 
- hinge slowly to mid shin then squeeze your glute to stand without locking out your hips, just enough to come back to the starting position

Kickstand rotational single arm deadlifts (R)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge (R)

Kickstand rotational single arm deadlifts (L)

Dumbbell curtsy lunge (L)

Circuit

Downward Dog with Foot Pedal

Wide leg stretch with reaches

Pigeon stretch (R)

Pigeon stretch (L)

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch (R)

Couch Stretch (L)

Cool Down

Dumbbell Lower Body

Bonnie

aida nafal

Nicole

Booty Pump Day

Mirjana

This was so good. Taking breaks here and there from CrossFit style workouts and had literally not done calf raises in about 15 years. My calves are SL very sore today!! As are my glutes and legs! I liked this one so much!!! Goal is to incorporate at least 2 of your works outs per week!! Keep the good workouts coming!  THANK YOU!!

Joni

Gym Lower Body

Jennifer

Rebecca

MZHUNT

Quads, Glutes & Calves

Suzy Barr

Just letting you know - an exercise is missing from
Superset once in the workout (curtsy lunges) and donkey kicks are listed for 10min instead of 10 reps 😆😜

Glutes & Hamstrings

Karen

Bodyweight Lower Body & Core

Angeline

“Struggled to get my ass moving today, but here we are” 
Your Instagram post this morning made me get out of bed, go to the gym, and complete this workout. Thank you for the awesome workout and the motivation!

Sallie

Glutes, hamstrings, calves

Legs are going to be sore. Great workout!

Joanna

17-Minute Lower Body

Legs

My first workout from the app that wasn’t from a program and I loved it! 🔥

Reneau

Lauren

Brittney

Glutes Babyyyyy

I was short on time and didn’t make it to the 3rd circuit but I’m wondering if I could’ve completed it 😂 my legs were on fire from the rest of it! Great workout!!!

Gym Quads & Calves

Glute Day

Looks innocent at 28 minutes but it’s not 😅 🌟🌟🌟🌟🌟

Brooke

Sara

28-Minute DB Lower Body

SO EXCITED about new feature in app to track weights!!! This will be game changer for making progress!!! 💪🏼🦵🏼🎉

Loved this one! The hip thrust and hamstring curl combo was 🔥

Amelia

Legs & Glutes

Bodyweight Lower Body

🍑 Glutes 🍑 (Gym)

20-Minute Glutes

Sarah

30-Minute Quads

Pretty good leg day! Definitely harder than it looks

Lindsay

Killer Lower Body

Glutes

Stronger Than Yesterday Lower Body

Hey!
 
Have you noticed an issue with the app? The icons show up as ?s and I was having trouble seeing some prior logs for weights. I contacted the app but they weren’t helpful

Dumbbell Glutes

Hamstrings & Glutes

Cable & DB Lower Body

Good one! I'm away from home, so I had to improvise, but it was a burner!

Cait

Walking will be hard tomorrow! 🔥🍑🦵

Quads

My legs are on 🔥 
I was sweating at first then into the 2nd round there wasn’t much of that. It was a good workout and it definitely is a keeper!

Dumbbell Lower Body

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