Name: Playbook - Katherine Loya - GYM - lower body work out
Uploaded: 2023-05-30T16:50:35.094Z
Duration: 45 min
Description: GYM - lower body work out

Linda

Maricela L

Thank you for the modifications. I am still sore from Friday’s work out so the modifications were needed 😩💀

Warm up 
10 minutes of cardio ( your preference- try the spin bike with intervals !) 

3 rounds 
(1 min) kettle bell swings 
(40 second) elevated pulse squats 


Work out (3 rounds)
Elevated single leg lunge x 12 reps each leg 
50 repetitions frog pulse hip thrusts 

Mid way deadlift x 20 reps 
Split lunge x15 reps each leg 
(3 rounds) 



4 sets of drop set leg press 
( aim to end at 30 repetitions with light weight) 
EXAMPLE :
6 reps at 150lbs 
8 reps at 130lbs
12 reps at 115 lbs 
15 reps at 100lbs 
20 reps at 90lbs 
25 reps at 80lbs 
30 reps at 70lbs 

Burn out:
30 jump lunges ( double count)
Times wall squat ( tell me what time you got!)

Kettle bell swing

Elevated squats

Warm up circuit

Single elevated lunge

Frog pulse thrust

Work out part 1

Mid way deadlift

Split lunge

Work out part 2

( aim to end at 30 repetitions with light weight) 
EXAMPLE :
6 reps at 150lbs 
8 reps at 130lbs
12 reps at 115 lbs 
15 reps at 100lbs 
20 reps at 90lbs 
25 reps at 80lbs 
30 reps at 70lbs

Drop set leg press

Work out part 3

Jumping lunges

Wall squat

Burn out

GYM - lower body work out

Monica

On fire 🔥🔥🥵🔥🔥 loved it! Will give you a good sweat 🍑

Ruth

Veronica

LOWER BODY - Booty burner

Griselda

Lisette

LOWER BODY work out

Sandra

Switched my booty band to medium weight throught out and I was able to do an extra set! 🦵💪🏼

Becky

First time with my official booty bands! Yowzers!

Kristi

Booty band leg day routine

I am loving it 😊 my kids and I now enjoy working out together ♥️

Nancy

Again! Love the 20 minute workouts. Great for when you have little ones are napping . Please add more lol . I am tired and sweaty but your workout are bomb as usual❤️

Jhakera

LOWER BODY - beginner friendly

Elizabeth

Brenda

Just the perfect short workout...now to make dinner for me and my little girl.

LOWER BODY 💖Beginner friendly booty burning work out 🍑

Deyna Aragon

LOWER BODY - booty band and yoga mat recommended!

I was literally dying!!😂😅 loved it! Thank you

Debora

It’s great my legs and glútea are on 🔥 thanks coach

LOWER BODY - booty and cardio sweat sesh 💪🏽

Ugh ‘dem beast to lunge🥵are no joke!

Glynda

Lower body work out 
Heel elevation needed!

Ended my gym sesh with this one! Whoa!!!!! 🍑🔥🔥😅

Lol, I was only able to do 22 seconds wall squat after this workout... My butt feels 🔥🔥🔥

Intense booty burning band work out

Love feeling my 🍑's burn! Great workout! 🔥💦

GYM - lower body work out

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