Name: Playbook - Leslie Getnfit - Week 1 Day 1
Uploaded: 2024-04-20T00:01:52.509Z
Duration: 75 min
Description: Week 1 Day 1

Shay

Only thing I would change is how heavy my weights were for the RDLs

Kristi

It was good. First day getting back into working out in years so it was a little tough but the workouts were very easy to keep up with and maintain.

Jessica

LEAH

I've been off track and I can feel it all the right places, I love using the home workouts, I always use it to get back into shape just got a new weight set and ready to stay on track this time.

Wiggins1988

I haven’t worked out since last June and week one day one got my heart pumping and i already feel my muscles remembering these workouts.

Ashlyn

It was a good workout. Beginner friendly yet still challenging. Will definitely feel this in the morning!

Jasmine

I haven't worked out I. Awhile. This definitely got me going

Missy

Nicole

Leslie

Denise

That was a great workout loved it.🙌🏻

Yascara

Valinda

Corina ursua

Veronica Monica

Maryah

Dumbbell swings had my legs shaking. Great workout!

Hanni

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

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

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!

kesh

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 !

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!

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

Heart rate is up and got a little sweat going 💪🏻

Alicia

Week 1 Day 2

It was a little challenging but so so good!

Josie Soto

Week 1 Day 3

This one is hitting the right areas increasing the weight makes a huge difference

Week 1 Day 4

I want to give you 5 stars the app keeps swiping out before I’m done!! I’m enjoying these workouts and I love how clear and easy you make the instructions! I apologize for the stars!!! You’re a 5 star for sure!!!!!

Desidee

Week 1 Day 5

Week 1 Day 6

Needed this lower body workout for certain! Love it

Mariana

Week 2 Day 1

Siera

Week 2 Day 2

On my 2week love that I can feel where it's actually suppose to be working! Love this!

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

Kelsey

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Chenique Jones

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

The heart rate is up and running! Love it

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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