Name: Playbook - Leslie Getnfit - GYM LOWER BODY
Uploaded: 2024-04-20T00:01:52.435Z
Duration: 60 min
Description: GYM LOWER BODY

Perfect ! Getting back to it since a pulled something in my back over a month ago. So it was just enough for me feel it. 😊

Astrid

Found the variation set up tricky but I did it. Great work out! Off to walk the dogs and will fit in extra cardio somewhere today I know I am late to the challenge but can’t wait to see the results

Nhaylene

Crystal Dennis

Jessica

vanessa

I challenged myself with the weight. Real good burn!

Tiffarah

Sandy

Amber L

It was very good!!! Haven’t done alot of those exercises. So it was tiring, but completing the workout!!

Melissa

My legs are jello! So excited for this challenge with all the ladies!

Natalie

Sorayah

Brianna

Lareice

Tiffany

Jocelyn

Loved it! It kicked my butt, but I’m here for it. 🩵

Mari

Great workout! Love how straightforward it was!

Hard but I felt good and accomplished!!! 1st work out done!!

Katrina

Jessica Green

Incline Treadmill or Cardio of choice

- 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

- 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 Squat

Step 1: Load your desired amount of weight onto the machine and sit down on the leg press seat.

Step 2: Place your legs on the pressing platform with a shoulder-width stance in front of your torso in the centre of your body.

Step 3: Disengage the safety levers on either side and take hold of the handles to your sides.

Step 4: Press the weight until your legs are extended but not locked out. Take a deep breath and lower the weight slowly until your upper and lower legs make a 90° angle (this is the eccentric portion of the movement).

Step 5: Exhale and drive back up through your heels (quadriceps focused) until the platform returns back to the starting position.

Seated Leg Press -20 Rep Variation

The Setup
Sit on the chair and place your feet behind the foot pads, which should make contact with your lower shin, just above your ankles. Adjust the seat so that the back of your legs lie flush with the seat and your back is fully supported by the seatback.

The Weight
The quads are pretty strong muscles, but start with a low weight until you are comfortable lifting more. Aim for a weight that is challenging for you to complete one complete set 

The Position
Grasp the handles down at the sides of the chair, or place your hands on your lap. Try to keep your feet and ankles relaxed (do not flex your feet), with your toes pointing naturally forward. Pull your abs in tight to help prevent your back from arching.

The Movement
Straighten your legs and lift the weight slowly as your exhale. Be sure that you don't lock out your knees. Hold this position for 1-2 counts. Inhale and slowly lower your legs back down—but not completely (the weight stack should not slam, but should come close to touching). Aim for 8-12 repetitions and 1-3 sets.

Leg Extension Machine

GYM LOWER BODY

LEAH

Denise

Welcome Message

Super excited to start. I live your workouts

Kathy David

Thanks I can’t wait to start the challenge

Keisha

Important Info

Challenge Guide & Meal Plan

Tiff

I haven’t worked out in MONTHS. This was hard. My legs were shaking after the first exercise set. Definitely going to be burning tomorrow!

Nicole

Amalia Sanchez

HOME LOWER BODY

Woke up super late so I didn’t get to do the last two. But challenged me. Definitely feeling the soreness 😊

D. Vannesa

It was great! I had to substitute the pull up exercise with another intensive body weight exercise but all in all a great workout.

Toni

GYM UPPER BODY - Pull + Cardio

Mahealani 

Erica Hoffman

HOME UPPER BODY - Pull + Cardio

Those stairs killed me but I made it all the way to 30minutes. Usually I can only do 15 !

The freakin’ stairmaster got me at 15 min! 🥵 So I did the other 15 on the treadmill at an incline and pushed that a$$ of mine! 🙃

Great workout was off today so I got it in early 🤸🏾‍♀️🤸🏾‍♀️🤸🏾‍♀️🔥🔥🔥

GYM CARDIO + Core

Maricela

Great!!! Nice change of pace from doing straight 30 mins on the treadmill

Kesaia

Talei

HOME CARDIO + Core

Calves are still sore from the skipping😅😂

Day 4: REST DAY

Suzy

Lisbett

Cynthia

This was a good one. I’m so glad I didn’t allow myself to skip getting this workout in today 🫶🏼

Shanell

Great workout! I feel my booty on fire 🔥

Had to do yesterday work out today and took yesterday as a “rest day” due to work and commitments. But still working to stay on track.

Chelsea

Cris

GYM UPPER BODY - Push + Cardio

Leen

Missed yesterday but finish today, thank you again.

Irma

HOME UPPER BODY - Push + Cardio

Day 7: REST DAY

carla

Needed your guidance today upper body felt great

Liliana

Awesome workout! Those hip thrusts were lethal 🔥🔥

Sharonne

Running behind but going to catch up. That was different.

I love DB squat to RDL my fav lol happy Friday ladies

Rachel

Ooooo my booty is on fire 🔥 great workout!!

Less modifications compared to the first time we did this and slightly heavier weights 💪🏽

The cardio option was a burner for sure!! 🔥🔥🔥

Cardio on point, quick and affective ✨👌

GYM LOWER BODY

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