Name: Playbook - Kelsey Oloughlin - Quads, Core & Cardio burn
Uploaded: 2023-07-16T16:52:57.632Z
Duration: 70 min
Description: Quads, Core & Cardio burn

Jamie Johnson

Hannah

Karlie

Courteneay

Mariah Goff

I was shaking… never have I ever been this challenged

I love! I’ve done 3 rounds of your original workout and finally started training on the app. Love the super set structure. I’m sweating HARD!

Alex

Day 2 of this program for me (flipped day 2 & 1), and this is some of the most complete programming I've ever seen. I hate having to add more to workouts because I feel like I didn't do enough or it wasn't well-rounded. I'm in love. Thank you for this!! Definitely plan to do all 3 programs you have posted because they all look so good. Keep 'em coming. Finally found my favorite trainer!!

Amber

Trini

I can't move! But in a fabulous way.... amazing workpur

Nic Chandler

Killer workout! But took me 90 min without the treadmill workout.

emily

Allison

This took me 2 hours exactly to finish, but it was a killer workout!

Sophie

Duygu

Colleen

Ashley

Wow. Killer workout.  Had to finish 10 mins early on the incline walk but still so good!!!!

Inna Dyakov

Would love to see alternative workouts for those of us working out at home and don’t have specific machines like the hamstring curl or the quad extension / press thing as seen in the beginning of this workout. Overall loved it!! Definitely longer than I’m used to but excited to push myself!

Ally K Hunter

definitely harder than i thought it would be, great workout!

Madison

Peyton

Taila Roos

Elaine

Rachel

It was tough, but got through it! Thanks for getting my Monday going & my summer shred!

Jovanka

Really tough! I definitely need to work my way up

Katelynn

Victoria

Alex Jenkins

Diane

Camilla

Hillary

Megan Senner

Lily

Aubree

Dila

Quads, core & cardio
Lots of supersets. Let’s get after it!

-7.0 incline 
-speed of 3.5 or higher
-warm up those legs!

8-12 Minute Walk

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
-Last rep hold for 10 seconds 
-Lower rest time

Leg extensions + 10 second hold (last rep)

Perform 16 curtsy lunges and move directly into squats THEN rest
-this is going to be hard. Lower the weight, but PUSH YOURSELF 🫶

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
-8 reps per leg (16 total reps)

Curtsy lunge

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Curtsy Lunges STRAIGHT INTO back squats

-perform elevated heel t bar squats, drop the bar, and continue directly into bodyweight before resting

-Using T-Bar set up, elevate heels, and squat down and back up
-12 reps (moderate-heavy weight)
-if you do NOT have a t bar set up, front elevated heel squats with barbell or dumbbells is just fine :)

Elevated Heel T-Bar Front Squats

-immediately go into this from your t bar movement
-Bodyweight elevated heel squats
-30 seconds on 
-don’t forget to engage your glutes and quads

Bodyweight Elevated Heel Squats

T-Bar Squats into Bodyweight Squats

-perform 8 reps of Bulgarians on one leg
-directly move into 12 sumo squats 
-then directly into other leg Bulgarian split squats 
-then rest

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-8 reps per leg
-Do one leg, move to sumo squat, then perform Bulgarians on the other leg

Dumbbell bulgarian split squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
-12 reps (then move directly into Bulgarians on other leg)

Dumbbell sumo squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Split Squat, Sumo Squat, Split Squat

-perform weighted step ups, drop weight & using same leg perform bodyweight step ups and then move to next leg

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides
-10 reps per leg, drop the weight and go directly into bodyweight before switching legs

Kettlebell step ups

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs
-drop the kb and move directly into body weight before switching legs

Step ups

Kettlebell Step Ups into Bodyweight Step Ups

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side
-Instead of arm out, use Pilates ball to balance
-10 reps per side (20 total reps)

Bird dog

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

Deep Core Circuit

Treadmill incline walk

-3.7-4.0 speed @ 10.5 + incline
-10 minutes

30 minute cardio

Quads, Core & Cardio burn

Izzy 

Elissa

Shoulders, Triceps & Abs

Laurie

Back, Biceps + Cardio

Lauren

pakamon

Glute Focused Leg Day

Rosie

Jalen Ennen

Upper Body + Cardio

I love how quick this one was and it was a good burn!

Full Body

Am I the only one sweating in the gym? Yes, yes I am! 💪🏼🥵

Full Lower Body

So much shoulder. Wasn’t even with triceps and chest.

Shoulders, Triceps, Abs + Cardio

This workout got me so pumped to take on the day! Loved it!

Back, Biceps & Cardio

Gisele Rigo

Quad Focused Lower Body

This was a lot harder than I thought but so good!

What a great start to the day!! I've made more progress with this program, the macros you sent me and IF in the past 2 weeks than the entire month prior. So glad I found you and your programming!!

Full Body Workout + Cardio

Back, Shoulders + Core

Quads + Glutes + Abs

Really good ! Also a little quicker than suggested time so added on some well needed stretching!

Jessica

Shoulders, Core & Cardio

Great workout and great cardio to finish the session! ❤️

Back, Triceps & Cardio

Hailey

Glutes, Hamstrings + Core

Shoulders + Biceps

Active Rest Day

Glutes + Shoulders

Those cross cable pulls were humbling 😅 loved the challenge

McKenna

Back, Core + Cardio

Loved this workout, really gets you in the back fat ! X

Don't know if I can drive home with noodles for arms 🥵

Upper Body Circuit + Cardio

Jenna

Hamstrings, Glutes + Core

Biceps + Back + Cardio

This gets harder every time but you’re the only trainer that has ever truly challenged me! Glad I found you.

Serena

Shoulders, Biceps, + Core

Chels

Was not looking forward to this one after reviewing it... and that apprehension proved accurate. Lol! Great workout, but not a good time.

Quads, Core & Cardio burn

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