Name: Playbook - Leticia Martinez - 30 Minute Leg and Booty at Home!
Uploaded: 2023-12-03T23:39:02.285Z
Duration: 30 min
Description: 30 Minute Leg and Booty at Home!

Make the most of your workout time with this efficient, muscle-building LEG SUPERSETS WORKOUT! Each circuit “supersets” a lower body strength exercise. We’ll target the thighs, quads, hamstrings and glutes — all in under 30 minutes at home!

We will be using a band in this first superset! The goal is to push the band apart and to not let it pull your knees in. This extra resistance will keep the hips and glutes nice and strong! 

There is no specific rest.. I want you to go until your heart rate is down. Take your time!

Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
Drive through your heels to stand tall and, returning to a standing position.

Banded Goblet Squats HOME

Lie faceup on the floor with knees bent and feet flat on the ground. Keep arms at your sides with palms down. Lift your hips off the ground, squeezing your glutes and core until your knees, hips, and shoulders form a straight line.

Floor lying banded glute bridges HOME

Superset 1

You will complete these 2 exercises before resting! rest until you feel ready to go into the next set 🥳

Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of hips with palms facing thighs. Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back.

Such a great and SAFE exercise to do during pregnancy! it allow the weight to sit in a comfortable position while also keeping your posterior chain (glutes, hamstrings, & back) strong!

Dumbbell RDL HOME

Drive your right knee up toward your hands, maintaining that 90-degree angle. Immediately go back into a lunge, and repeat with the same leg.

Alternating reverse lunges with knee drive

Superset 2

You will complete these 2 exercises before resting. There's no set time as I want you to go into the next set once you're ready. I recommend that you do the talk test. If you're able to hold a conversation with someone next to you then you're ready to go into the next set!

Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other. Step directly to the right, keeping the right foot parallel to the left as it hits the ground, and push the right hip back while reaching for the right foot with both hands on either side of the right leg.

Shifting Dumbbell Lateral Lunge (Left) HOME

Shifting Dumbbell Lateral Lunge (Right) HOME

Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg.

Banded lateral walks

Superset 3

Finishing off this leg day with a low impact cardio circuit! grab your glute band and lets complete 2 rounds😊 30 seconds each. Rest will be until you feel ready to go into the next round.

1. Stand straight with your feet together and your hands by your sides.
2. Take a step to the right and bring both hands together above your head.
3. Bring your right leg in, lower your arms and return to the starting position.
4. Repeat with the left leg and alternate sides until the set is complete.

Modified banded jumping jacks

Extend one leg to the side of your body and shuffle the other leg toward it. Keep your chest up and your feet straight as you continue shuffling for several seconds. Repeat the exercise in the opposite direction.

3 shuffles in each direction for 30 seconds.

30 Minute Leg and Booty at Home!

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