Name: Playbook - Karina Vee - W3/D1 Week 1- Day Legs & Booty
Uploaded: 2024-01-14T18:25:48.474Z
Duration: 45 min
Description: W3/D1 Week 1- Day Legs & Booty

Strong Legs & Booty 

Today’s workout is one of my fave leg day gym circuits (I do this at least once a week). Today we are weight training, getting stronger and building muscle. 

If you are newer to the gym, this is your chance to get comfortable with training at the gym! Remember, we all had to start somewhere, you just have to start!!!! 

Please read the description on the exercises for tips, modifications and more!! 

LETS CRUSH THIS!!

It’s important to activate your glutes before starting your leg day!

Option to use mini band here 
Do 10 per side

Bench Back Kicks

Frog Pumps

Single leg glute bridge

Activation Circuit

Prisoner Squat

- 20 reps (that’s 8 per side)
Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

Skaters

Circuit 1:

Curtsey to Lunge

Split Lunge

Negative Glute Bridge

Circuit 2

If you have time left! Add this to your leg day as a finisher!
20 seconds on - 10 seconds recover repeat 4 times

Optional Finisher- if you have time

*OPTIONAL- If you have a treadmill* 

10 min finisher 

30 second jog - 30 second run - 30 second sprint - 30 second recovery walk

Treadmill HIIT

W3/D1 Week 1- Day Legs & Booty

W1/D1 Do this before you start!

W1/D1 Week 1- ABS OF THE WEEK

M Carrasco

Delilah

W1/D1 Week 1- Day Legs & Booty

Nothing like an arm workout to tell you that you could do arms more often

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

Loops

W1/D2 Week 1- Day 2 Shoulders & Triceps

W1/D3 Week 1- Day 3 HIIT Pyramid Challenge

W1/D4 Week 1- Day 4 Active Rest

W1/D5 Week 1- Day 5 Booty & Sculpted Back

W1/D6 Week1-Day 6-Pilates SCULPT

W1/D7 Week 1- Day 7 REST

W2/D1 (ABS OF THE WEEK)

W2/D1 Strong legs & Booty

W2/D2 Strong Upper Body

W2/D3 HIIT & Abs

W2/D4 Week 1- Day 4 Active Rest

W2/D5 Booty Build 2.0

W2/D6 Pilates Sculpt

W2/D7 Week 1- Day 7 REST

W3/D1 Abs of the week (week 3)

W3/D2 Week 1- Day 2 Shoulders & Triceps

W3/D3 Week 1- Day 3 HIIT Pyramid Challenge

W3/D4 Week 1- Day 4 Active Rest

W3/D5 Week 1- Day 5 Booty & Sculpted Back

W3/D6 Week1-Day 6-Pilates SCULPT

W3/D7 Week 1- Day 7 REST

W3/D1 Week 1- Day Legs & Booty

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