Name: Playbook - KICK IT With Kay - DB only Leg Day!
Uploaded: 2024-01-01T12:36:36.942Z
Duration: 35 min
Description: DB only Leg Day!

Wow! This workout was SO GOOD!! Thank you Kayla, your workouts are 🔥

Lyndsey

Kelli

Alexis

Died 😅 (in the best way possible) haha

Emma Mathews

Modified this by using my 15lb baby as a weight 😂

Rachel

Anni

Ally

Grab a set of medium and/or heavy DBs and get ready for some leg work! 

Remember- its up to you to pick a weight that’s challenging. This shouldn’t be super easy- if it is you need to increase the weight! Challenging yourself is when the change happens.. don’t get comfortable!

- Stand in a narrow stance with your heels elevated (heals about 2-3 inches apart and toes slightly turned out)
- Perform a goblet squat holding a medium heavy db at chest level 
-don’t lock out legs! Keep slight tension even at the top of the movement.. think about flexing the quads 
- Repeat for desired reps

Kettlebell heel elevated narrow stance goblet squat

*use heavy dumbbells here if you have them! 

- With a slight bend at the knee come down to shin level (or further if you’re flexible like me) until you feel a stretch in your hamstring. 

*Think about HINGING from your hips and sending your bum to the back wall!

- Keep a neutral spine and tight core 

- Push through your heals and squeeze your bum to pull back up, keeping the dumbbells close to your body

DB RDL

*heavier the dumbells=more challenging= more PROGRESS! 😝
*20 reps each set (10 on the right then 10 on the left!!) 

Form:
- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stand in a wide toed out stance with a dumbbell in each hand in front of you (or one big heavy one!)
- Lower into a squat (keeping chest lifted!) touching the dumbbells to the ground while keeping your back straight
- push through your heals to stand up to full extension

Repeat

Dumbbell sumo deadlift

-start laying on back in bridge position 
-hold heavy DB at hips 
-thrust your hips up and squeeze your butt cheeks at the top! Control the way down 

*think about your abs being tight and pelvis almost tilting towards your rip cage!

DB Hip Thrust

*basically think about doing  jumping jacks except your landing in a deep wide squat! 

-start in wide squat position 
-explode up off the ground and as you do bring feet together (land with knees slightly bent)
-go back into deep squat 
-repeat desired amt of reps

Bulgarian split squat jump (left)

DB only Leg Day!

Loved that it challenged me in areas! It allowed me to see where growth can be made and where I’ve been making progress.

Taylor

Sophie Schwartz

DB only Full Body EMOM

Shaylea

Monica

Kacie

Full Body Burn (DB only!)

Wow. My legs are literally going to be dead later

Emily Williams

At home legs & abs!

Shoulders are my new fav! The burn was too good! ❤️

I wasn’t expecting to sweat this much doing upper body !

Steffany Hernandez

Dumbbell Only Shoulders

Such a perfect at home workout, especially sense I have been so off of my workouts! A saving grace fr!

Anslee

30 min Full Body BURN

Anna

This was perfect for being out of town! I could knock it out in the hotel room & I was able to get a great sweat in! I love this app 💗

Madison

NO EQUIPMENT SWEATY HIIT 🥵

That shoulder circuit almost killed me, but in a good way! Loved it!

DB ONLY FULL BAWDY 🥵

Jamie

So awesome! Tough, but feels so good to accomplish!

FULL BODY TONE: DB ONLY

KETTLEBELL ONLY EMOM

Quads on fire! Love it, can’t wait for tomorrow’s workout!

Malin

Tayla

SPICY DB ONLY LEGS

FULL BODY (Dumbbell only)

AT HOME HIIT 💦

It was just a great workout , I was having issues with my lower back but I’m sure it’s because of my form but I did my best to push thru and correct myself when I felt like it was hurting . I was at core24 and it was so packed I left & came to my apt gym and I’m glad i did cause I was in my own world & killed my workout!

DB ONLY BACK & BIS

DB ONLY LEGS (+ a bit of arms)

Tyler

DB ONLY LEGS! (Lots of booty!)

Lauren Cowley

DB ONLY AT HOME UPPER BODY

KB ONLY FULL BOD

CARDIO & CORE: BODYWEIGHT ONLY

First one back in months. It wasn’t pretty but it was done🙏🏼

Emmie

DB ONLY FULL BOD CIRCUIT

No Equipment Quick Sweat Sesh!

Holly

BODYWEIGHT CORE

DB ONLY LEGS

Amazing arm workout! I’ll do it more often

DB ONLY ARMS! 💪🏼

So happy I found your app! I’m doing a lot of traveling so it’s nice to have a trainer in my pocket! lol

DB only Leg Day!

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