Name: Playbook - Leah Casciano - LOWER BODY CIRCUIT
Uploaded: 2024-03-18T17:24:00.710Z
Duration: 50 min
Description: LOWER BODY CIRCUIT

Full Body workout for all levels! 
Get warmed up before starting (check the 'BOOKENDS' tab), follow the circuits as written, or amplify/modify when necessary. 

Try to take only 60-seconds between circuits to ensure appropriate recovery while keeping the intensity high.

These circuits are using:
⚡️TRX
⚡️ Dumbbells
⚡️ Kettlebells

2 Rounds =  6 Intervals // 40s Work with 15s Rest
Work one movement for 40-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️ Dumbbells

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Lower Body // DB

2 Rounds =  6 Intervals // 40s Work with 15s Rest
Work one movement for 40-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️ Kettlebells

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Hold the dumbbell at chest height with yo ur feet shoulder width apart 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Sumo goblet squat

- In a standing position tap your toes onto a dumbbell or surface while keeping your core tight

Toe Taps

Lower Body // KB

2 Rounds =  6 Intervals // 40s Work with 15s Rest
Work one movement for 40-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️Kettlebells

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Bring both feet beneath hips and perform air squat
- Repeat both sides

Curtsy Squat + Air Squat

- Place your feet hip-width apart, and kettlebell in the front rack position
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

KB lateral lunge

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold weght in front of your core
- Twist your torso from side to side

Russian twists

2 Rounds =  6 Intervals // 40s Work with 15s Rest
Work one movement for 40-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️ TRX

- Hold on to a stationary surface for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat (TRX)

- Place one foot on to the TRX straps with your opposite foot on the ground 
- Push your hips down and your elevated foot back
- Sit down until you hit parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs to come up

TRX Split Squat

- Start in a high plank position with feet in TRX
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

TRX High plank knee tuck

Lower Body // TRX

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead while rotating across your body
- Switch hands and repeat with opposite hand

DB single arm clean and rotating press

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

LOWER BODY CIRCUIT

ARMS & ABS 💪🏼💦

Leah

CARDIO & CORE  💦// 30s On x 15s Off

BUNS & ABS 🍑

Savannah

UPPER BODY HIIT

Loving these HIIT intervals that deliver a hell of a pump

LOWER BODY HIIT

FULL BODY HIIT // 5 x 5min AMRAP

12min Kettlebell Intervals // FULL BODY

FULL BODY HIIT // 3 x 6min AMRAP

FULL BODY HIIT // 3 x 12min AMRAP 2

CARDIO & CORE

FULL BODY HIIT // 3 x12min AMRAPS

Your workouts are exactly what I have been looking for! Great burn!

Kirsten

FULL BODY HIIT

BUNS & GUNS 🍑💪🏼

Arms & Abs 💪🏼💦

CARDIO & CORE // 30s On x 10s Off

12MIN DB AMRAP // FULL BODY

12MIN KB AMRAP // FULL BODY

FULLBODY HIIT

I didn't feel like working out but seeing this 12 minute workout tricked my brain into getting active! Now I'm exhausted and am so glad I did it. I highly recommend this one! 💪

Heather

12-min Intervals // BUNS & ABS

I loved this workout! It was fun and quick but also challenging ❤️

12-min Intervals  // FULL BODY

I'm loving these HIIT workouts! Definitely feeling the 🔥

Lorelei

The amount of sweat right now! Girllllllll, this was awesome! The hollow hold section got me good 🥵

Gianna

Those 10s rests really help keep the heart rate up and the sweat pouring. GREAT workout for the amount of time! 🙌

LOWER BODY CIRCUIT

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