Name: Playbook - Lacey Lyons - W1/D4 Lower Body 2
Uploaded: 2023-10-02T15:44:06.077Z
Duration: 30 min
Description: W1/D4 Lower Body 2

My legs are still sore from legs part 1 and now they are jello 🤣

Ashley McCartney

Maddy

You will need dumbbells and a long band for this workout! 

You will have a rest in between the circuits, but try to complete the reps within a minute and work back to back rounds. 

Let’s get started!

Start your timer and try to complete the reps within a minute. Whatever time you have left in that minute is your rest time. Start movement two at the top of the next minute. 

Your 2 minute rest period will be at the end of the 3 rounds of this circuit

- 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

- 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

Circuit 1

Start your timer and try to complete the reps within a minute. Whatever time you have left in that minute is your rest time. Start movement two at the top of the next minute. 

Your 2 rest period will be at the end of the 3 rounds of this circuit

- place your foot on a few plates or a small stool/step if you have access (it’s okay if not!)
- with one dumbbell, step backward into a reverse lunge

Elevated front foot reverse lunge

- Get into position and place the bottom of your foot on the handle or in band 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Place your upper back on the bench, side of bed/couch or in the floor 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Circuit 2

W1/D4 Lower Body 2

Thank you so much. You kicked my whole ass!! LOL the best part was my daughter said, oh mom- I’ll work out with you! She KILLED it!!!

Erika

Great first workout since surgery 🙌🏻

Kristin

W1/D1 Upper Body 1

I’m going to start calling this “death by LL” 😂☠️🤷🏻‍♀️😘😘

Love having workouts that are less than 30 mins for busy days! Quick workout with great burn!

W1/D2 Lower Body 1

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W2/D1 Upper Body 1

W2/D2 Lower Body 1

W2/D3 Upper Body 2

Burner towards the end my legs were jello!

Legs were burning on the last round! Great workout

W2/D4 Lower Body 2

Lacey

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W3/D4 Lower Body 2

Great workout! Heart rate was high during every exercise. Quick and effective!

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W4/D2 Lower Body 1

W4/D3 Upper Body 2

W4/D4 Lower Body 2

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Quick but burner like I like them 🙌🏻

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Love the quickness but the burn too 🙌🏻

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Loved this one utilizing the loops more ❤️

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A couple weeks behind, but 12 weeks completed! I did that 👏🏻 ready to jump into the next

W1/D4 Lower Body 2

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