Name: Playbook - Lacey Lyons - Lower Body Circuit
Uploaded: 2024-01-08T00:55:09.482Z
Duration: 26 min
Description: Lower Body Circuit

Sarah

Kristin

Two circuits with 4 movements each will take a total of 26 minutes! You will have 3 rounds for each circuit with a 2 minute break in between. 

You will only need dumbbells for this workout!

This circuit has 4 movements! Complete each movement for 45 seconds with a 15 seconds of rest before the next starts. 

The goal is to not take a rest between rounds. Wait until you complete the full 3 rounds before taking a 2 minute break.

- Hold the dumbbell in the goblet position or between legs 
- Lower into the bottom of a squat
- Pause for a 2-3 count
- Stand up to the starting position

Dumbbell banded pause squat

- 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

Dumbbell reverse lunge - left

Dumbbell reverse lunge - right

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Circuit 1

Complete this second circuit moving for 45 seconds with a 15 second test for each movement. Do not take a full rest until after all 3 rounds! 

All four rounds should take 12 minutes.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat (deep)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- start in a kneeling position with one leg forward at 90 degrees
- your back foot should be flat so that you cannot use your toes to help push off
- you should lift off ONLY using your front leg
- control on the way and do not use your back foot to help stabilize 

Switch legs at the 20 second mark

Lift Off lunge

Circuit 2

Lower Body Circuit

My arms are burning and shaking! We’ll have to work up to doing the whole thing 🤣

Lower Body Circuit

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