Name: Playbook - Mariana Morais - W2/D6 Legs & Abs 🦵🏽
Uploaded: 2022-03-14T02:40:06.389Z
Duration: 45 min
Description: W2/D6 Legs & Abs 🦵🏽

Challenge yourself with some heavy dumbbells 💪🏽

Step 1: Stand with your feet together.
Step 2: Step back with your right leg and bend at both knees until they make a 90 degree angle.
Step 3: Stand back up and as you do bring your right knee forward and up till it reaches your chest.
Step 4: Without putt your right foot back on the ground bring it back for the next repetition.
Step 5: Repeat this motion for the desired amount of reps and then switch legs.

Reverse lunge + High knee- Left

Reverse lunge + High knee- Right

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

Keeping your legs together, jump from side to side, jumping over an imaginary obstacle. (In this case, my band)

Lateral Hop

Circuit 1

- Lay on the floor with your legs bent
- Place feet on elevated surface
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Elevated Glute bridge marches

Lie down on the floor

Turn your legs to one side

Crunch to your side

Side crunch - left

Side crunch - right

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip trust

Lie on your back on the mat with your legs extended out in front of you. Place your arms by your sides, palms down. 

Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.

Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle.

Lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.

Scissor kicks

- 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

Dumbbell goblet squat

- Holding a single dumbbell in the goblet position 
- Step back and across in to a curtsy lunge
- Step back to the starting position

Dumbbell goblet curtsy lunge

Circuit 2

W2/D6 Legs & Abs 🦵🏽

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W2/D6 Legs & Abs 🦵🏽

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