Name: Playbook - Leslie Getnfit - Week 3 Day 3 (HOME) LOWER BODY
Uploaded: 2024-04-20T00:01:52.722Z
Duration: 60 min
Description: Week 3 Day 3 (HOME) LOWER BODY

Erica

Daisy

I loved this workout 🏋🏽‍♀️🔥

Josie

Navi

Tiffany

Marisol

Those step ups…ooo man my legs are on 🔥

Jennifer

Leslie

Alma

Sumo Squats w/ DB Killed Me 😩 Burning Quads 🦵🏾

Ludi

Week 3 Day 3 ! Lets kill it this week ! Today you will warm up with a quick cardio circuit. I have you doing 2 cardio workouts to warmup but you can do any cardio of choice (Run, Jog in place, jumprope, burpees) 

Lets Go !!!!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- repeat

Half Burpee

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Cardio Circuit Warmup

Get on all fours, with your hands stacked directly under shoulders, and knees under hips. 

Make sure your back is flat (think: balancing a cup of coffee on your lower back), and tuck your chin slightly so the back of your neck is facing the ceiling. 

Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. 

Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Repeat all reps on one side, then switch legs.

Donkey Kicks

How to Perform the Single-Leg RDL 

Step 1: Stand with all of your weight on one leg, hold a dumbbell with the same hand in front of your thigh. 

Step 2: Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly.

Step 3: Repeat on the next side

Single Leg RDL

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

Step 1: Grab a heavy dumbbell and hold one end with both hands (dumbbell will be perpendicular to the ground). Stand with feet about twice shoulder-width apart and toes pointed out at an angle.

Step 2: Begin exercise by bending at your hips and knees until your thighs are at least parallel to the floor. Lower back should have a natural arch with chest out. Pause, then exhale as you push back up to the starting position. Legs straight at the end of the squat.

Step 3: Repeat as necessary.

Sumo Squat DB

Stand tall holding a pair of dumbbells or just use body weight. If you are using DB’s, place the DB’s at arm’s length by your sides, and place your left or right foot on a bench, box, or step so that your hip, knee, and ankle are all bent 90 degrees.

Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated).

Pause, and then lower your body back to the starting position under control. Perform equal reps on both legs.

In the video Im using a step but for a great home workout use a bench or chair. Hold Dumbbells at your side to increase intensity.

Step Up

Week 3 Day 3 (HOME) LOWER BODY

Tyler

How to Access the Challenge Info, Meals, & Workouts

Brittany

Tekesia

It was great! The decline lunges were hard for me because the arches in my feet. I loved the challenge and it felt like hiit/interval training in the beginning. Having the 10 min of cardio in the beginning really helped to jump start the sweat for sure.

Week 3 Day 3 (HOME) LOWER BODY

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