Name: Playbook - Leslie Getnfit - Week 4 Day 3 (HOME) LOWER BODY
Uploaded: 2024-04-20T00:01:52.625Z
Duration: 60 min
Description: Week 4 Day 3 (HOME) LOWER BODY

Erica

Josie

Marisol

Ludi

🥴🔥 kicked my ass! But felt so good 😅

Tiffany

Lets continue to 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

- place a DB in-between your calf and thigh
- Raise your leg engaging your glute
- Keep your hips squared
- squeeze your glutes at the top of the exercise

Weighted donkey kicks

To do the Glute Bridge With March, lie on your back with your knees bent and feet flat on the ground. Your feet should be about hip-width apart and your knees should be in line with your feet and hips. Your feet should be just beyond your fingers when you stretch your arms down by your sides.

Bend your arms to 90 degrees and then drive through your arms, upper back and heels to bridge up. Squeeze your glutes and brace your abs to bridge up.

Holding this bridge, lift one foot up off the ground, bringing your knee in toward your chest as if marching. Do not let your hips sag as you lift the leg.

Move slowly to lift the leg then lower back down and switch, bringing the other knee in toward your chest.

Do not let your hips sag as you march. Also, do not let your low back take over. Keep your abs engaged and really focus on making the glute of the leg that is down work to keep your hips up.
You may not want to lift your leg as high if you struggle to maintain the bridge. Doing a smaller march means that each side has to work independently for shorter, which can make the move a bit easier.

Glute Bridge with March

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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- 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
- go directly into a split squat
-return to original position and repeat the movement

DB goblet squat into split squat

Week 4 Day 3 (HOME) LOWER BODY

Leslie

Daisy

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.

Farah

Week 4 Day 1 (GYM) LOWER BODY

Fabiola

Week 4 Day 1 (HOME) LOWER BODY

Whew that stair master at the end did it. I feel great.

TAWNY

Wendy

Week 4 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Jordan

Amarrie

Week 4 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Love the good morning:squat combo 🔥🔥

Tushina

🔥🔥killer work out! But felt soo good!

Norma

Week 4 Day 3 (GYM) LOWER BODY

Week 4 Day 4 REST DAY or complete a cardio circuit.

Ryna

Week 4 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Week 4 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Wow… never judge a book by its cover 😩😩. Reading the exercises I said “Oh this gonna be a breeze!” Maaaaaaaaaaan my a*s is WHIPPED lmao

Persephone

Kierston

Week 4 Day 6 (GYM) Full Body

Wow❤️‍🔥❤️‍🔥❤️‍🔥

Kacie

Week 4 Day 6 (HOME) Full Body

Week 4 Day 7 REST DAY or complete a cardio circuit.

Lupe

Caught up on 2 1/2 workouts today! 😩💪🏾🔥

Karsha

Week 3 Day 1 (GYM) LOWER BODY

Jasmine

Amazing workout 🏋🏽‍♀️👏🏼

Week 3 Day 1 (HOME) LOWER BODY

Week 3 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Melanie

Week 3 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Week 3 Day 3 (GYM) LOWER BODY

I loved this workout 🏋🏽‍♀️🔥

Week 3 Day 3 (HOME) LOWER BODY

Week 3 Day 4 REST DAY or complete a cardio circuit.

Aaliyah

Week 3 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Yuliana

Week 3 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Natali

Week 3 Day 6 (GYM) LOWER BODY

Corina ursua

Week 3 Day 6 (HOME) LOWER BODY

Week 3 Day 7 REST DAY or complete a cardio circuit.

Kehinde

Amazing i feel my toochy burning lol 🔥😅🍑

Karina

Week 2 Day 1 (GYM) LOWER BODY

Those step ups were the most challenging after doing the lunges 😭💪🔥

Week 2 Day 1 (HOME) LOWER BODY

Heyyy, it’s me again for round 2… you have some nerve to be adding 20 minutes on the stairmaster… what’s the matter with you ??? 😩😭 (good pain, in tears tho🤣)

That Stairmaster and the ab hold 🔥🔥🔥

Week 2 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

This workout was a triple kill 
💪🔥🥵

Week 2 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Honey. Great workout but those goblets? Mmm

Bryanna Prien 

Week 2 Day 3 (GYM) LOWER BODY

Week 2 Day 3 (HOME) LOWER BODY

Jennifer

Week 2 Day 4 REST DAY or complete a cardio circuit.

Denise Huizar

This workout kicked my ass 🍑today 🙌🏽Thank you I’ve seen a difference in these two weeks 🌱I’ve been following you for awhile I love to do your workouts that you post on IG I took a chance on the app for growth

Angie

Week 2 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Tissa

Week 2 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

I burned almost 700 calories today! It was fire

Amanda P

Pearl

Week 2 Day 6 (GYM) Full Body

Week 2 completed and It burns 😭🔥🥵

Week 2 Day 6 (HOME) Full Body

Week 2 Day 7 REST DAY or complete a cardio circuit.

It was a great workout. I was trying to give you more stars but it slipped to comments

Tikisha

Challenging workout. I had to modify at times and not use weights. Still got a great workout

Dana

Ms Talakai

Week 1 Day 1 (GYM) LOWER BODY

Anahera-Aroha

Such a good workout! The videos and instructions help sooo soo much! 👏🏽👏🏽🫶🏽

Ashley

Week 1 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

That was definitely a huge step up from yesterday but man does it feel great! Excited for tomorrow!!

Kelsey

Week 1 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

My legs are shaking!!! I love this workout!

Hurting today but not quitting 🔥😅💪🏼

Love the workouts! I finally can go to the gym with a plan and actually do something that’s benefiting my body

Week 1 Day 3 (GYM) LOWER BODY

Another amazing workout! My upper and lower body feel the burn which is a good sign these workouts are effective.

It definitely kicked my ass 🤣🥵🔥💪

Week 1 Day 3 (HOME) LOWER BODY

Definitely appreciated this!
I did 1hr of jump ropes lost count after 2k skips. Just happy to be able to move ! 🙌🏼

Week 1 Day 4 REST DAY or complete a cardio circuit.

Jacky

Taylor

Week 1 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

My body hates me now
 😭🤣🥵💪🔥

Week 1 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Kicked my butt!! Sweat all in my eyes 👀 😓

Brittany Moore

Janay

Week 1 Day 6 (GYM) LOWER BODY

Amazing workout!! My legs and glutes are on 🔥🔥

Week 1 Day 6 (HOME) LOWER BODY

Thank you for shining so bright. You have motivated me to fall in love with myself again. I feel stronger every day. Infinite love.

Week 4 Day 3 (HOME) LOWER BODY

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