Name: Playbook - Leslie Getnfit - W3/D6 (GYM) LOWER BODY
Uploaded: 2024-04-20T00:01:52.888Z
Duration: 65 min
Description: W3/D6 (GYM) LOWER BODY

Today you will warm up with a 10 minute cardio session. I have you doing the elliptical but you can do any cardio of choice for your warm-up! 

Lets Go !!!!

If you’ve ever been short on time, or just needed to power through a workout to get to the other side, you may have decided to skip the few minutes of warming up and jump right into your workout. 

We’ve all been guilty of this, but the few minutes of warming up (seriously, it takes five minutes) can make a huge difference for our performance during and after the workout. By literally “warming up” your muscles by increasing blood flow and raising your body temperature, you can maximize your cardio routine even more.

Do a 5 - 10 minute warmup. Options: 

GYM- Treadmill, Stair-master, Elliptical, Row Machine, jumprope

HOME- Run or fast pace walk, jumprope, do a cardio circuit from my cardio circuit portion of the app.

Cardio Warmup of choice (See description for important info)

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

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.

Continue to perform your desired amount of repetitions.

Seated Leg Press

12 reps per leg to complete 1 set.

Start by loading weight on the bar, stand straight under the smith machine bar, placing it on the back of the shoulder and keeping your feet shoulder-width apart. Standing in that position, take a step backward and squat down on one leg so that your back knee almost touches the floor. Push upward to return to the initial position.

Reverse Lunge on Smith Machine Tips

Pause for a few seconds at the bottom of the movement to extend the duration of each set thereby increasing the intensity.

Alternative Exercises
Barbell reverse Lunge
Dumbbell reverse Lunge

reverse lunge smith machine

- 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

Increase weight after every set !

DB goblet squat

Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.

Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle.

Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.

Contract the glute of the working leg and lift your hips until they’re in line with your torso.

Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position.

Repeat these steps for the other glute until the desired number of reps and sets is reached.

Single Leg Hip Thrust

W3/D6 (GYM) LOWER BODY

Amber L

Ange

Jackie

W6/D1 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

Didn’t expect it to be THAT challenging – ooooof good sweat 😅

My arms are on fire. In a good hurting way 🙃

Victoria

It’s Sunday gloomy and I been funky it definitely helped! I loved

W6/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY

W6/D2 (GYM) LOWER BODY

Irma

Burned about 500c. 💦🔥🥵
Thank you for this routine

Iris

W6/D2 (HOME) LOWER BODY

W6/D3 REST DAY or complete a cardio session or circuit

W6/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Jasmine

W6/D4 (HOME) UPPER BODY + CORE - PUSH DAY

W6/D5 (GYM) LOWER BODY

Girrrrrrl....those sumo squats w dumbbells?! 🔥😫🥵

W6/D5 (HOME) LOWER BODY

W6/D6 (GYM) Full Body

That jump squat into a curl was TOUGH 🥵🔥

W6/D6 (HOME) Full Body

Danielle

Before & After Photo Instructions

I am absolutely excited to get started and see my results. 🫶🏽

Elaine

How to Access the Challenge Meal Guide

Legs feel like noodles, but they feel great!! I would have tapped out if I wasn’t following this program.

Marissa

Keirrena

It was great! Haven't broke a sweat like this in a while. My glutes are feeling it. I feel great!

Edna

Challenge Intro Video & Example Workout

Girl your workout just kicked my butt. Love your training style

Erica

Brittany Moore

Keena

W1/D1 (GYM) LOWER BODY

Wow! My my my… restart summer challenge and my body is on fire 🔥

D. Vannesa

Stef

Monday was great! Love all your workouts and feeling much stronger

W1/D1 (HOME) LOWER BODY

Did anyone else re-start the 6 weeks challenge????
I’m loving it more and more!!! TODAY’S workout was awesome💪🏻

It was tough towards the end! Legs still burning from yesterday but I pushed through 💪🏼

I’m tired af but great workout 😩❤️

W1/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

😮‍💨😮‍💨😮‍💨 what a workout 🔥🔥

I’m dying but it was a great workout 🏋️‍♀️

W1/D2 (HOME) UPPER BODY, CORE, & CARDIO Pull Day

My legs gave out before I could finish 🔥 noodle legs for sure

Such a good pump today. Legs we’re shakinggggg by the last exercise oof 😅

Gleny

W1/D3 (GYM) LOWER BODY

Bishhhh...those plank Jack's had me 🥵 DAY 3 down though 🔥🦵🍑

Janet

W1/D3 (HOME) LOWER BODY

Must needed it 
REST DAY not bad at all, still moving some walking and jumping to keep the blood flowing 😅😮‍💨🤪

W1/D4  REST DAY or complete a cardio session or circuit

Ooooweeee those flutter kicks ☠️☠️ hurt so good

Raquel

W1/D5 (GYM) UPPER BODY + CORE - PUSH DAY

Erica Shadow

My arms 🔥 and I may have called you out of your name during the flutter clicks 😬🤬😂 Thanks for the burn!

Bryttnii

The second to last workout was the hardest for me 🥵Almost done with Week 1!
💪🔥

W1/D5 (HOME) UPPER BODY + CORE - PUSH DAY

Legs are burning so good! What a workout!

This workout had my eye twitching. Those single leg hip thrusts are killer. 🔥

I got sick last week and so now I’m 2 days behind 🤦🏾‍♀️. Today was HARD and I cheated myself on the last 2 sets of reverse lunges. Just happy I made it to the gym today and did 95% of the workout

W1/D6 (GYM) LOWER BODY

Amazing workout! Legs and glutes are on fire 🔥

That last work out was the hardest 🥵🔥

All caught up now. Week one DONE!! 😅 🔥

W1/D6 (HOME) LOWER BODY

I missed yesterday’s workout 😩 however I will not beat myself up about it. Tomorrow is a new day 😮‍💨

W1/D7 REST DAY

Great session - iso curls were brutaaaaal geez

Ufff 😮‍💨😮‍💨 this workout was 🔥

W2/D1 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

This was a nice break from the intensity that was week 1 
🤣🥵🔥

W2/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY

It was a very challenging workout, but it felt great being able to complete the entire workout!!

Lupita

I can’t believe I did it!!!! 🔥🔥🔥 my legs my 🍑 is burning….
Day 2 conquer 💪🏻

W2/D2 (GYM) LOWER BODY

All caught up now! 🔥 Thanks for keeping me motivated to get these workouts done everyday!!

The goblet/split squat was THE hardest for me to get through 😅 had your girl HURTINN 🥵🔥

W2/D2 (HOME) LOWER BODY

Decided to do a fitness Marshall cardio sweat session for today's rest day 💪🥵

Rest day? Hurray!!! 🥳 nop not today 😅😅 circuit/cardio it is

Thank you so much I have loved all of the workouts, guiding me and holding me accountable daily. I did a core class today for my active recovery. I was the stretch my body needed. 💪🏽🫶🏽

W2/D3 REST DAY or complete a cardio session or circuit

😮‍💨😮‍💨😮‍💨 what a workout 😥😥😓 
But I did it 🥳💪🏻

Kristen

W2/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Marvelis

W2/D4 (HOME) UPPER BODY + CORE - PUSH DAY

Cree

W2/D5 (GYM) LOWER BODY

My legs are on fiyahhhh🔥🔥🔥
What a great way to start my day

W2/D5 (HOME) LOWER BODY

Got sidetracked over the weekend, but I’m back at it 😛

My legs really felt the burn on this one 😩 🥵🔥

Yasss !!!! 🔥🔥 finish my week strong 💪🏻💪🏻
Hope my laundry and cleaning the house count as a home cardio 😅🥹

W2/D6 (HOME) Full Body

Tisha

W2/D6 (GYM) Full Body

W2/D7 REST DAY

W3/D1 (HOME) LOWER BODY

Wow!!! What was this 😥😥 
So good 💪🏻🔥

W3/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

Cowboys88!

Felling great 💪🏻 this legs are getting stronger 😮‍💨🔥

W3/D1 (GYM) LOWER BODY

W3/D2 (HOME) UPPER BODY, CORE, & CARDIO Pull Day

Happy Wednesday 💪🏻 week 3 day 3 workout done ✅ it was brutal 😮‍💨
We can do all things ladies don’t give up 💗🫶🏻

W3/D6 (GYM) LOWER BODY

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