Name: Playbook - Kaytlin Neil - Lower Body + Cardio Circuit (HOME)
Uploaded: 2024-01-16T01:10:45.867Z
Duration: 60 min
Description: Lower Body + Cardio Circuit (HOME)

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-Start in a standing position
-Touch your hands on the floor
-Walk your hands out until you’re in a plank position
-Walk your hands back up to your feet

Inchworm

-Do 10 A-Steps each leg then 5 air squats

10 A-Steps to 5 Squats

Lower Body Warm Up

-Hold a dumbbell like a goblet
-Place your heels on some dumbbells 
-Let your knees fall forward while keeping your body upright 
-Squat until your calf covers your hamstring
*VMO = Vastus Medialis Oblique 
(aka one of your four quad muscles)

Goblet VMO Squat

-Grab some dumbbells 
-Put the weight in your left heel and put your right toe back for stability
-Stick your butt back and keep your back flat
-Lower the weight until you feel a nice pull in your hamstrings, then lift up
-Repeat on opposite side 
-10 reps each leg

Dumbbell Kickstand RDL

-Squat to 90 degrees or below, holding dumbbells at your shoulders
-On your way up, pop the dumbbells over your head, using your legs as momentum to get the weights up
-Squat back down and control the weights back down to your shoulders

Squat Thrust

-5 reps each leg
-This exercise may seem a little strange to you, but it is SO good for your knees.  
-Bend your front leg, lower your body so your knee goes over your toe
-Try to get as much of the hamstring covering the calf as you can
-Keep your front heel either completely flat on the ground 
-Push through your front foot to raise back up
-Keep your back Glute tight and your rear leg almost straight the whole time

Weighted ATG Split Squat

-Lunge down and pulse three times at the bottom
-Jump up and switch legs

3 Pulse Jump Lunge

-Start in a wall sit position with your legs at 90 degrees
-Lift and lower your heels

Wall Sit Calf Raise

-Do a squat 
-Then drop down into the bottom of a squat, come half way up, back down then all the way up

1 1/2 Squat

-Do five squats
-Then drop down onto the mat and do 5 straight leg raises
*Bend your knees to make it easier

5 Squats 5 Leg Raises

Cardio Circuit

Lower Body + Cardio Circuit (HOME)

Cassandra

Holly!!!!! I love this one!!!! Thank you!!! 😁🤘🏽

Angelica Jackson

Quick and fun workout! Love that I was able to get a workout in while traveling 😋

Bailey Buzick

Lower Body + Sled (GYM)

Jessica

Enjoyed these workouts! Heart rates up and I’m sweaty 🥵

🍑 Glute Workout + Abs (HOME)

Kalyn

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Kaitlin

Legs + Core (HOME)

Leg Workout + Sprint (HOME)

Amazing how much just 5 minutes of abs can 🔥

Andrea

Loved it! I normally wouldn't put abs with glutes but it was a such a good switch up!

Melanie

🍑 Glute Workout + Abs (GYM)

I loved this workout except for when I completely ate it trying to jump, but other than that it was great! I swear I go to the busiest gym in my city.

Lower Body + Core (GYM)

lisa

Lower Body + Abs (GYM)

Great workout today!! I decided to tweak it though and did 30 minutes on the bike for cardio, which felt wonderful. Love legs 🦵🏼🦵🏼

Legs + Cardio Quickie (GYM)

I conquered my new fear of box jumps and did not fall today!! Nice quick leg workout, I loved it

Legs + Core (GYM)

Tomi

Leg Workout + Sprint (GYM)

Lower Body + Burnout Finisher 🏃🏼‍♀️ (HOME)

Loved getting back into the gym. It felt great to sweat. I love how DIFFERENT each and every workout is. 💪🏼

Lower Body + Cardio Bursts (GYM)

I'm hoping that you meant reps instead of minutes for those calf raises... because that's what I did!

Ok still don't like legs but that wasn't bad😏

Lower Body + Cardio Bursts (HOME)

Lower Body + Glute Focused (GYM)

Lower Body + Glute Focused (HOME)

Ashley

I love legs and this workout was PERFECT 💪🏼

Glute + Hamstrings 🍑

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Loved this workout. All of my favorite movements and I pushed the weights, feelin’ good after that!!

Lower Body + Cardio Circuit (HOME)

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