Name: Playbook - Leslie Getnfit - Week 1 Day 1
Uploaded: 2022-08-23T14:41:31.456Z
Duration: 75 min
Description: Week 1 Day 1

This workout is a lil rough for me, but all worth it. I love pushing myself to do more and I will !!!

Rita

This was my first try at your workouts and I’m sweating like crazy. Once I got the hang of the app the workouts are good. The rest timer is seriously helpful and so is the ability to check off your sets once you complete one.

Kira H

Abie

Jade

Jackie

Holy f!! The dumbbells swings are ridiculous, added reps to failure… literally🤬👍…. Dues paid 😮‍💨

Nikki

Bianca

Cynthia

I love this workout trying something new and this is exactly what I needed.♥️

Maggy

It was the push I needed. Trying to get to the other side of this plateau and reach something new. These workout sessions may get me to break through the ceiling!

Cierra

Leslie

Amazing workout! Feels good to be getting back to it😀

Kristen

This workout was amazing. I love how you explained every workout in detail and  I also love the fact that your demo made me feel like I was working out with you.

Treasur

What size dumbbell do you use? I've been using 2 3lb weights and just want to make sure I'm using the right weight haha

Jasmine

Julia

Melissa

Great! The routine is what I need, I never know what to do or what to pair when working out. I tend to do the same routine 🥴 Thanks!

Keshara M

Felt soo good it killed me lol I bump the reps to 15 each was a killer ! I've missed fitness so much !! Good to be back !! Love It !

Veronica monica

Taylor

Navi

This was a struggle for me,but definitely glad I did it!  👏🏼

Melo215

Great workout to get my body back into the groove of working out!

REANNA

Legs and glutes are on fire!!! Loved it!!

Shantel

I can’t walk, legs feel like spaghetti and I definitely was sweating

Valerie

Andrea

It was amazing in sweating and I’m glad to have someone like you to teach me how to build my gluts.

Amarrie

Karina

Josie

Cecelia Sunia-Mafileo

This workout kicked my beginners axx and I LOVE IT!

Mercedes Brown

Absolutely love it, sweating heavy and feeling it!

Johanna

This is fire 🔥 loved these home workouts. I do this x2 and then hit the gym for cardio afterwards. Works for me as I have kids.

Jules

Gabby

Definitely a bigger! Haven't lifted weights or really worked out besides walking and cardio since high school, and I'm 30! Well detailed descriptions and doable work outs for beginners wanting
To lose weight!

Clarissa

Kaylen

I finished in 30 minutes…am I doing something wrong? I thought it said 75 min workout. Heart rate got up to 180 though…soni was definitely working! Lmk!! 💪🏼

Jennifer

Great work out!! Starting on this road to a better me!

MICHELLE

Corina ursua

Feels so good to be kicking off the new year with your challenge! Thanks again !

Dembris

It was challenging but I feel good! I feel the burn already and I really pushed myself.

Siani Angela

Dione

It was awesome love the burn. At first I was like this going to be easy but I guess I was wrong

Krystle Monique

Great first workout! Love the videos and the check off option once done with the reps.

Emilee

Lisa

It was great! But due to my right knee, I’m not able to do lunges :-/

Nicole

Step 1
Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise

Step 2
Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.

Step 3
Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Step 4
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

Glute Bridge

Increase the weight after every set. 

Tip
Choose a lighter dumbbell than you think you’ll need at least until you’re comfortable with the exercise. It'll take some finesse to get the hang of gripping the dumbbell with your feet, and you'll have an easier time getting started if the weight is on the lighter side.

Place the dumbbell on the floor, standing on one end. Lie down on the floor on your stomach with your legs straight and feet close to the dumbbell. Place your feet on either side of the dumbbell's handle.

Squeeze the dumbbell between your feet and bend your knees to lift it off the floor. The top weight on the dumbbell will rest on the bottom of your feet.

Bend your knees slowly up toward your butt, keeping the bottoms of your feet facing the ceiling throughout the movement. Slowly lower the weight back down. Stop just before the dumbbell touches the floor, and then repeat.

Laying Leg Curls DB

While RDL’s are commonly done with a barbell, using a pair of dumbbells for RDLs can be very beneficial. A dumbbell RDL is an excellent exercise for those looking to work their glutes and hamstrings without needing a high level of flexibility or range of motion that the barbell requires.

To complete a dumbbell RDL, begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance. From here, you want to think about pushing your butt back as far as you can.

Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin.

Because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. This is OK!

Hips should stay high, which increases loading in the hamstrings and glutes. If you feel lots and lots of tension in your butt and in the back of your thighs, you’re doing it right – keep going!

As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and stand, squeezing your glutes at the top.

This movement is very hamstring focused, so you should feel the stretch and burn in your hammies!

RDL with DB

The reverse lunge, unlike the traditional forward lunge, is done by extending one of the legs backward.

Use a controlled motion while lowering the knee of your back leg. It should be aligned in line with the foot of your back leg.

Stand up straight with your legs hip-width apart and core muscles engaged. Your back should be straight throughout the entire exercise. Keep your head facing forward, with your chin tilted up. Additionally, don’t lock your knees.

Place your hands on your hips or behind your head or use weight to increase the intensity. 

Choose the position that makes you feel the most stable. 

Reverse lunges require you to maintain your balance, and your arms can help you do that.

Take a wide step about 2 feet backwards with your left leg. Lift your left leg and shift it behind you, keeping your legs hip-width apart. Land on your left toes, with your heel almost perpendicular to the floor.

Step back as far as you comfortably can to prevent putting your knee at an awkward angle.
Don’t try to step directly behind your other leg. Make sure your legs stay hip-width apart for the entire exercise.

Push through your leg that you stepped back with to rise back to your starting position. Repeat to finish reps.

Reverse Lunge

Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.

Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. 

Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. 

You aren’t using your arms and shoulders to raise the weight; the momentum of your 

hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Imagine your body is in a vertical plank position. 

Then allow the weight to swing back between your legs, and repeat.

DB Swing

Week 1 Day 1

A little challenging for me because I haven’t worked out in over a year but so, so good!

Milla

Week 1 Day 2

Daniella Hill

Great! Excellent sweat and just long enough

Week 1 Day 3

I truly have been enjoying my workouts so far! I wake up sore  the next day and I love it😂

Week 1 Day 4

Took me out ! W. Less breaks! I f33l amazing

Chenique Jones

Week 1 Day 5

Took me out I was exhausted!! But amazing!!! So excited for 2mm!! Yay!!!

Week 1 Day 6

Literal sweat ! Loved every bit. Let the glute activation and growth begin ! 😁✨🍑

Kelsey

😰😰😰💀🥱💪💪💪🙌🙌🦾🦾🦾

Week 2 Day 1

Siera

Week 2 Day 2

The squats was a killer but I loved it ! 🔥 we got this 🦾

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Week 2 Day 3

🥰🥰😰🖐😰😰💪🤔💪🦾🦾

Week 2 Day 4

Loved this ! The more I work out the easier I’m starting to sweat. Hopefully I’m burning fat faster 😅

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Amber Lyons

Week 3 Day 3

Week 3 Day 4

I felt this burn! Tired and all!! Completed amazing !!

Week 3 Day 5

So happy to be approaching week 4.  I can feel myself getting strong, see some changes in my body and just excited to keep going. Thank you

Week 1 Day 1

Community

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