Name: Playbook - Kaytlin Neil - ⏱ 30 Minute Lower Body Workout
Uploaded: 2024-01-16T01:10:45.739Z
Duration: 30 min
Description: ⏱ 30 Minute Lower Body Workout

Definitely need to build up to this fully. Great workout!

Jessica

Freaking loved this workout. I’m sweaty sweaty and my legs are burning, I love lower body!! 😍

Bailey Buzick

-Have your feet shoulder width apart
-Drop your hips down as low as you can, keeping your chest up, your back flat and your weight in your heels
 **you do not need to go as low as me in the video if it’s painful on your knees, but work your way there over time!

Air Squat

(assisted) ATG Split Squat

-Pop each knee up to hip level or higher
-Hold your hands out in front of your hips to ensure you’re raising them high enough each rep

High Knees

-Stand tall slightly leaning forward
-Kick your heels to you bum, one at a time

Bun Kickers

Warm Up

-Start with your feet outside of shoulder width apart
-Hold a dumbbell like a goblet
-Squat down and raise back up
-The weight will try to pull you forward so keep your chest upright

Sumo Goblet Squat

-Lay on the floor with a band 1-2 inches above your knees
-bend your knees so your feet and close to your butt
-Put your weight in your heels and lift your hips up without letting the band bring your knees together

Banded Glute Bridge

-Start facing forward, squat down to 90 degrees or lower
-As you jump, twist to the side, squat back down and jump while twisting back to facing forwards
-Repeat on the opposite side

Twisting Squat Jump

Circuit 1

*Try getting into the position with lighter dumbbells and if it’s too awkward/uncomfortable for you, hold a single dumbbell like a goblet
-Pop the dumbbells up to your shoulders, keeping your elbows high and aligned with your shoulders
-Squat down, making sure your heels stay on the floor
-Stand back up
*This is a drop set, so try to go up in weight as the reps go down each set!

Dumbbell Front Squat

-Start in a squat position with your upper body leaning forward
-Step one leg back into a reverse lunge
-Bring the leg back up to the squat and step the opposite leg back
-Stay as low as you can the whole time
-10 reps each leg, 20 total

Alternating Low Reverse Lunge

-Do four skip knees
-Then drop down into a burpee 
-Instead of a jump on the end of the burpee, go back into your 4 skip knees

4 Skip Knees to Burpee

Circuit 2

-Keep a slight bend in your knees
-Hinge over at the hips, keeping the dumbbells next to your body as you lower
-Keep your back flat
-Go down until you feel a stretch in your hamstrings, then raise back up

Dumbbell RDL

-Stand tall, still gripping the dumbbell
-Keep your arms long and loose
-Driving through your heels, explode through your hips to send the weight swinging up
-Keep your back flat and core tight and the dumbbell lowers

Dumbbell Swing

-Alternate tapping your toes on dumbbells, a box, a step or any elevated surface. 
*The higher the platform, the harder it gets!

Toe Taps

Circuit 3

-Sit with your feet straight out in front of you
-Reach your hands over towards your toes 
-Work your way into touching your toes and pulling your upper body towards your toes and laying your chest flat on your legs

Pancake Stretch

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

Stretch 🧘🏻‍♀️

⏱ 30 Minute Lower Body Workout

Great!  The pushups were a bit much for me as I’m too out of shape so I modified and just did planks!

Debbie Huff

Everything gets hit in a short time. Great for the days that you dont have the extra minutes to fit on your workout 👍

Melinda

Short on time today. This was a perfect quick workout!

Krystal

⏱ 30 Min Full Body Workout

Love this workout! Press for time! 🫢😁

Ashley

Introduced my husband to the joy that is sprawls! 🥵

Andrea

⏱ 30 Minute Upper Body

Loved this workout!! All I needed for equipment was a single dumbbell and my body! Also, the booty is on FIRE 🔥💪🏼

My husband and I for sure made the jumping into a contest...🎖

⏱ 30 Minute Lower Body

Loven the workout to get back at it👍😅

⏱ 30 Minute Full Body

I love this workout! Gets the heart rate up!

I didn’t think I would enjoy but I did!!🫢🥵

Great. Def sweat more than I thought I would.

Chesney knowles

Very challenging! Had to be on my knees for some of the workouts.

⏱ 30 Minute Lower Body Workout

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