Name: Playbook - Leslie Getnfit - W5/D3 (GYM) LOWER BODY
Uploaded: 2024-04-20T00:01:52.962Z
Duration: 60 min
Description: W5/D3 (GYM) LOWER BODY

Today you will warm up with a 10 minute cardio session. I have you doing the stair-master 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)

Take a seat on the machine with your back placed comfortably against the pad.

Position your lower leg against the pad of the extended lever, adjust the lap pad so that it is securely holding your legs in position. The lap pad should be between the knees and the hip.

Whilst your toes are facing forwards, make sure that your legs are levered in with the machine comfortably, but are also fully extended directly in front of you.

Whilst breathing out (exhaling), flex your knees using just your hamstrings; this should pull the lever inwards. Continue to do so until the machine is pulled back far enough that it is almost hitting the back of your thighs.

Throughout the movement, there should be no movement except your legs. Your upper body should be kept stationary throughout the entire movement.

Ensure that your body is comfortable and stationary as doing otherwise could lead to lower back problems or hamstring strain.

As the contraction is felt at the thigh muscle, squeeze and hold for a brief second before slowly (eccentrically) releasing back to the position you began with. Whilst you are doing so, inhale your breath as much as possible.

Seated Leg Curls

INCREASE THE WEIGHT AFTER EVERY SET

Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. 

Rotate your feet away from the midline of your body so they’re turned out 30 to 45 degrees. 

Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells with an overhand grip. 

Take a deep breath and engage your core. Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand. 

Slowly lower the weights back to the floor. That’s one rep.

Sumo Deadlift

- Start with the barbell if the smith machine on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith Machine Alternating reverse lunges

Staggered stance RDL

Setup in an upright position with your back against the pad and your spine neutral.

Exhale and pull the legs together as you squeeze the pads inward.

Once the pads touch, slowly return to the starting position.

Repeat for the desired number of repetitions.

Hip Adduction Machine Tips

Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.

Adduction Machine

W5/D3 (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 💗🫶🏻

W5/D3 (GYM) LOWER BODY

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