Lucy Lismore

Lucy Lismore

Lower Body Program

Lower Body Program

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This program is designed for beginners to improvers who are looking to build lower body strength and functionality at home. The lower body program runs over 4 weeks and consists of 3 workouts each week however these can be repeated as many times as required to extend the length of the program to 8 or 12 weeks. The workouts require a small amount of equipment which includes: kettlebells/dumbbells, a step/stool/chair and some floor space and all exercises can be adapted if you don't have the specified equipment. Feel free to also combine this program with the upper body or core programs as well such as the handstand or pull up program if you want to work on full body strength. All the unilateral movements in this program are to be repeated on both sides with the specified reps unless stated otherwise. Most importantly enjoy the program and feel free to message me if you have any questions.

Goal:
Strength
Bodyweight, Functional, Calisthenics
4 weeks program 3 days/week
Level:
Beginner
Goal:
Strength
Bodyweight, Functional, Calisthenics
4 weeks program 3 days/week
Level:
Beginner

Workouts

Week 1 - Workout 1
Week 1 - Workout 1
4.7
4
Bodyweight, Lower Body, Home, Mobility, Glutes
Week 1 - Workout 2
Week 1 - Workout 2
4.8
Bodyweight, Glutes, Home, Lower Body
Week 1 - Workout 3
Week 1 - Workout 3
4.8
2
Toning, Strength, Glutes, Home, Lower Body
Week 2 - Workout 1
Week 2 - Workout 1
5.0
2
Home, Strength, Bodyweight, Toning, Glutes, Lower Body
Week 2 - Workout 2
Week 2 - Workout 2
4.9
Toning, Lower Body, Glutes, Home, Strength
Loved it! I really want to learn handstands but have zero strength, so this program is brilliant!
Rachel
I just started the 4 week program again and it is so great to see how much stronger I got. Thank you so much Lucy!
Noemi
Really hard but super rewarding, feels amazing!
Crystal
Easy to follow and I really liked the timers that were included in the app. Looking forward to the next session already!
Veronika

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Lucy Lismore

Personal Trainer & Coach

I specialise in helping women lose fat and develop strength, while using their body functionally and most importantly having fun with their training! To me health is not only working towards your goals, but also creating a relationship with your training that means you look forward to movement and living a healthy lifestyle every day, however that looks to you! I'm not your traditional personal trainer. 5 years ago I was 30kgs overweight, had never dared set foot in a gym and couldn't run 100 metres. I know the challenges that face beginners in the world of health and fitness and therefore strive not only be your trainer, but your motivator, biggest cheerleader and friend, so together we will achieve your goals and have fun along the way!

Frequently asked questions

I'm a beginner, is Playbook for me?
Absolutely! I have designed my programs with absolute beginners in mind so no matter what your experience and fitness level there will be something for you. You can use the programs to develop your strength and fitness and take part in the more advanced programs when you are ready.
Do I need to purchase equipment?
I have lots of programs that require no equipment at all (or items you will have around your home)! Additionally, there are programs that require small items of equipment (dumbbells and a step etc) which are always listed in the description!
Is there a minimum sign up period?
No, the great thing about the workout app is that is a rolling subscription. This means that you pay monthly and can cancel at anytime!

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