Name: Playbook - Kaytlin Neil - ⏱ 30 Minute Lower Body
Uploaded: 2024-01-16T01:10:45.769Z
Duration: 30 min
Description: ⏱ 30 Minute Lower Body

Jessica

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

Bailey Buzick

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

Andrea

-Circle your arms forward for 10 then backward for 10

Arm Circles Forward & Backward

-stand with your feet shoulder width apart
-put your arms out and twist them across your body
-tap one arm on your shoulder and the other on your low back

Torso Twists

-Squat down and kick each leg back in a lunge
-Twist your torso toward your leg, then away from it
-Stand back up

Squat to Lunge & Twist

-Drop your hips down to the bottom of a squat
-Pulse three times (raise and lower your hips 2-3 inches)
-Jump up and land back into a squat

3 Pulses to Squat Jump

3 Min Warm Up

-Stand on your right leg with you left leg kicked out behind you 
-Keep your chest up and your back flat, squat down and touch your heel
-Stand back up

Right Leg Heel Touch Squat

-Keep your shoulder blades off the mat
-Touch your right hand to your right heel

Right Heel Touch Crunch

-Stand on your left leg with you left leg kicked out behind you 
-Keep your chest up and your back flat, squat down and touch your heel
-Stand back up

Left Leg Heel Touch Squat

Left Heel Touch Crunch

Circuit 1

-Lay on the floor with your knees bent
-Press through your heels while you raise your hips up
-Pulse 1-2” at the top

Glute Bridge Pulse

-Place a dumbbell on your hips
*Add a yoga mat under the dumbbell if it’s uncomfortable 
-Raise your hips up while pressing your heels into the floor
-Control back down

Weighted Glute Bridge

-Do a jump lunge with one 1-2” pulse at the bottom

Pulse Jump Lunge

Circuit 2

-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

- Push through the balls of your feet while lifting up your heels
- Engage your calves as you go up
-Control back down

Standing Calf Raise

- Step back and across into a curtsy lunge
- Push back up to the starting position

Alternating Curtsy Lunge

-Jump forward for distance
-Do small hops back to your starting position

Broad Jump Forward Small Hops Back

Circuit 3

Boxer Shuffle

-Put your hands on the ground 
*If you can’t reach the ground, put them on a stair or elevated surface
-Press one heel into the floor at a time 
-20 each leg

Elephant Walk

-Get a yoga mat or pad and put it up the wall and on the floor 
-Put your back shin flat against the wall
-Bring your front leg up into a lunge position 
-Lift your torso up as high as you can, you probably won’t be able to be upright the first couple of times you do this stretch
-Work your way to getting your shoulders to the wall
*Hold for 30 sec each leg

Couch Stretch

3 Min Cool Down

⏱ 30 Minute Lower Body

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

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

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

⏱ 30 Minute Lower Body Workout

Love this workout! Press for time! 🫢😁

Ashley

Introduced my husband to the joy that is sprawls! 🥵

⏱ 30 Minute Upper 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

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