Name: Playbook - Leticia Martinez - Lower Body Blast!😎
Uploaded: 2023-12-03T23:39:02.403Z
Duration: 55 min
Description: Lower Body Blast!😎

Get prepared to get your heart rate up during this workout! 🔥

Complete the 3 exercises before resting 90 seconds! modifications will be in the description.

Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90°. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out. Push through your top foot to raise your body over the platform, your back leg suspended in the air. 

10 reps each side.

If you do not have a bench you can use a box or chair. Just make sure that the chair is against a wall so it does not move.

Dumbbell step up (left)

Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90°. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out. Push through your top foot to raise your body over the platform, your back leg suspended in the 

10 reps each side.

If you do not have a bench you can use a box. Just make sure that the chair is against a wall so it does not move.

Dumbbell step up (right)

Banded monster walks involve placing a resistance band around your ankles, squatting, and walking forward using diagonal leg movements.
4 steps forward, 4 steps backwards. Total 30 seconds.

When walking back, be sure you're fully extending the leg back to get full extension of the glutes.

Banded monster walks

The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes.

Plank Hold

Tri-set 1

Get ready to work on a compound movement! Compound exercises are exercises that work multiple muscle groups at the same time. The sumo deadlift variation targets the quads, glutes, inner thighs, and hamstrings while also engaging the core. Before loading any weight I recommend to start off with a warm up set to get the form down before loading. Your warm up set will not count towards your 4 sets.

The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress off of your lower back and places it on your legs.

Sumo deadlifts

You will complete these 2 exercises before resting. We will focus on unilateral strength in this block! ( one -legged exercises).

In a goblet squat, you'll hold the weight in front of your chest with both hands. As you squat down, your elbows will track between your knees while the weight follows.

Goblet squats

The single-leg Romanian deadlift (single-leg RDL) is a vertical hip-hinge exercise in which you balance on one leg, hinge at the hips, lower your torso until it's almost parallel with the floor, and then reverse the movement to return to your starting position.

Single leg RDL (left)

Single leg RDL (right)

Superset 1

Grab a jump rope and let’s finish this workout with a bang!
4 rounds/ 1 min jump rope/ 30 sec in and out jumps. Rest 30 seconds after completing.

A great full body cardio exercise! Benefits of jumping rope include cardio endurance, strength-building, and stress relief. By diversifying your workout routine, jumping rope can help boost mood and keep exercise fresh.  Jumping rope only requires one piece of equipment and can be done almost anywhere. Have fun with it!

Jump rope

Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips. Exhale. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in the starting position.

Lower Body Blast!😎

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