Name: Playbook - REVIVALL | MCKENNA ASHCROFT - Core & Lower Body | 15 minutes
Uploaded: 2022-07-20T04:04:08.342Z
Duration: 15 min
Description: Core & Lower Body | 15 minutes

Today is a 15 minute lower body and core strength workout with minimal equipment.

Here is a great workout you can listen to during this workout!
Link: https://open.spotify.com/playlist/4gu8DUPTOyWFP1jMMFUYAd?si=0TEEC0aYStaYoW7vt1nXjw

Follow on Instagram! @happilykenna

Repeat all exercises until time is up! As many times as you can get through. Rest when needed and come back stronger!

Hold dumbbells about shoulder height! This adds resistance to your squat. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

DB - front squat

The Reverse Hyperextension is a unique in that it directly targets the small muscles, tendons and ligaments in the lower back, and the glute complex as well as the hamstrings.
The Reverse Hyperextension aims to target the hip extensors (gluteus maximus and hamstrings) and the erector spinae by keeping the upper body immobile.

Reverse Hyperextension

To do the Side Plank Hip Dips, set up in a side plank from your forearm with your elbow right under your shoulder. Keeping your body in a straight line and your chest open and not rotated toward the ground, drop your hips down toward the ground and then lift them back up into the Side Plank.
You have two sides so start with 8 reps side one and then 8 reps side two!

Side Plank w/ Hip Dip

Block ONE

A static lunge is a great place to start to understand the proper form of a lunge. During this exercise, your feet don't move; they stay in the same spot until you switch legs entirely. When you can hold the static lunge with proper form, consider adding weights or if you are unable to hold proper form with weights, ditch them!
You have two sides so do 8 on each!

Single Leg Static Lunge w/ Single Dumbbell

A burpee is essentially a two-part exercise: a pushup followed by a leap in the air. Doing several burpees in a row can be tiring, but this versatile exercise may be worth the payoff, especially if you're looking for a way to build strength and endurance, while burning calories, and boosting your cardio fitness.

Burpee

Start in plank position with hands shoulder-width apart. Your shoulders, hips, and ankles should be in a line. Keep abs engaged and raise right leg off the floor until it's at about hip height. ... Then lower your right leg back to the floor. Repeat with your left leg.
Option: Come to your knees
12 reps total! 6 each side!

Plank w/ alt. Leg Lift

Block TWO

Core & Lower Body | 15 minutes

Caroline

30min Ariana Grande x Jason Derulo ride

Absolutely destroyed but in the best way!

77Chan!77

First time class with you and I enjoyed it.  Be back.

Audrea

30 MIN BEGINNER - 9/4

30 MIN BEGINNER w arms - 8/29

Great workout! Love that you play Christian Rap artist! 🙌

ShannonJ

30 MIN BEGINNER w arms - 8/25

Holy moly dripping in sweat 😅 what a great class! More videos
Please

Edelee

30 MIN RIDE & ARMS

Oh just the class stops abruptly and isn’t quite a 30 minute ride.  Good class though thank you

Audrey

30 MIN TURKEY BURN RIDE | no arms and no stretch

That last song KILLED ME 😰 This ride is a keeper 💯👍🏼🔥 Thanks 💛

KayW

omg i thought i was advanced but this session made me feel like a beginner..loved it

I missed my spinning class stuck in traffic so I went on the app and found you and did this in the gym. Loved the music and the vibe and soon forgot I was in the gym and was in the zone ! Awesome ! Thank you

Emily

30MIN RIHANNA SUPER BOWL RIDE | INTERMEDIATE

Loved that class! I actually like not having an arms sequence bc I weight train 5 days a week so I just want to ride! Thank you!

Stephanie

Marilyn

Great workout. Some 30 minute with arms would be great.

Mayra

30MIN INTERMEDIATE/BEGINNER RIDE

Just discovered you …WOW! Always looking for a challenging ride- you delivered 💯🔥🔥🔥😅💦❤️

BEGINNER RIDE | McKenna’s favorites!

30 MIN BEGINNER RIDE WITH ARMS & CHOREO

Love the guided ride and time to sort out thoughts! Good ride to start my day! ☀️

I’ve done 3 of your spin classes so far! Love your vibe and an absolute great workout every time!! ✨

Gabrielle

Very hard! I definitely am no where near where I have been with my fitness so will be a go to once a week to build that back up!

30 MIN BEGINNER WITH INTERVALS AND SOME CHOREO

Love 😍 your classes…can you please turn up ⬆️ the audio volume? Can barely hear you over the music

Loving getting back into cycling again. Perfect cardio for me 💪🩷

Ooofff 😓 i am sweating! Amazing playlist! Black eyed pea song, yes! Isolation, yes! Another good one to mark as favorite. Thank you, Mckenna! More please 🙏

30 MIN INDOOR CYCLING SPIN CLASS - quick pre turkey burn!

Mckenna! Omggg! What a great playlist and choreography and cadences! My quads died with leans 😂 yay love love! Thanks for the new classes!

Thankful to have found you. Great playlist

Core & Lower Body | 15 minutes

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