Name: Playbook - Move with Michele - Day 21 Lean lower body
Uploaded: 2021-08-04T15:03:36.823Z
Duration: 45 min
Description: Day 21 Lean lower body

long day, tired.. i usually workout in the morning/afternoon ( whenever school allows me ) today was one of those late starts so my energy went OUT the WINDOW… but i grabbed an energy drink and DID. THE. DAMN. THING.☄️💥🔥

Hayley 🪴 Fiedler

I never thought I'd actually enjoy working out, and now I look forward to it everyday. I'm learning how to engage my muscles so much better that when I modify or don't use weights or bands, I still feel the burn! I have seen so many changes in myself and I'm finally gaining self-confidence after so many years of hating my body. Thanks for making these workouts easy enough that I feel successful but still challenging (:

Kristi

Ashley

Lean lower body circuit 1: (30 seconds on/30 seconds off)
- Lateral lunge w/ curtsey (right)
- Lateral lunge w/ curtsey (left)
- Sumo deadlift
- Rest 1 minute

HIIT (20 seconds)
- Scissor lunges 

Lean lower body circuit 2: (30 seconds on/30 seconds off)
- Lateral bulgarian split squat (right)
- Lateral bulgarian split squat (left)
- Forward lunge into RDL (right)
- Forward lunge into RDL (left)
- Rest 1 minute

HIIT (20 seconds)
- Kneel to squat
- Pulsing squat

Lean lower body circuit 3: 
- Pulsing fire hydrant (right)
- Straight leg pulse (right)
- Rainbow (right)
- Pulsing fire hydrant (left)
- Straight leg pulse (left)
- Rainbow (left)
- Weighted frog pump

3 rounds: 30 seconds of work , 30 seconds of rest between movements with 1 min rest between rounds

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Return to the starting position by extending your hip and knee
- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Lateral lunge into curtsy lunge (right)

Lateral lunge into curtsy lunge (left)

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Sumo deadlift (dumbbells)

Lean lower body circuit 1

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump, switching your feet in mid air
- Keep your chest up

Scissor lunges

3 rounds: 30 seconds of work , 30 seconds of rest between movements with a 1 min rest between rounds

- Begin with a dumbbell at your chest
- Place one foot on the bench to your side
- Push hips back and lower down until parallel 
- Push through your heel and stand up

Lateral Bulgarian split squat (right)

Lateral Bulgarian split squat (left)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders back
- Bring your back knee down until both legs reach 90 degrees
- Lean forward in your hips, shifting weight onto front leg while the back leg extends behind you

Forward lunge into RDL (right)

Forward lunge into RDL (left)

Lean lower body circuit 2

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and pulse for time or reps
- Extend your legs to stand back up

Pulsing squats (dumbbells)

- Position yourself on your hands and knees on the ground
- Keeping your knee in a bent position, hips squared
- Lift your knee away from the midline of your body, against the resistance of the band
- Pulse twice at the top
- Slowly return to the starting position

Pulsing fire hydrant (right)

- Position yourself on your hands and banded knees on the ground
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Pulse for time or reps

Straight leg pulse (right)

- Position yourself on your hands and banded knees on the ground
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow (right)

Pulsing fire hydrant (left)

Straight leg pulse (left)

Rainbow (banded)

- Lying down with the soles of your feet together and knees outward
- Hold the dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pumps (dumbbells)

Lean lower body circuit 3

Day 21 Lean lower body

Getting back into working out consistently without excuses as I’m getting married in May and want to feel better about how I look. Feels great to just jump back in ❤️

I’m 12 weeks post partum and it was exactly what I needed to start getting back into working out again. Challenging but do-able!Thank you!!

Madisyn

Kelly

Day 1 Full body & Abs

Didn’t make excuses today and it felt great to accomplish something (:

Great way to get back into working out (:

Jackie

Day 2  Slim upper body

was a struggle but i got through it! 🔥

I have drops of sweat falling through my face. Totally loved the intensity of this workout

Sara Carolina

Madi

Day 3 Lean lower body

First workout since a long day of being on my feet at Red Rocks on Tuesday ❤️‍🩹 felt great and being consistent with these workouts is what prevented me from being sore from it

charlotte

Skull crusher with hip abduction + Reverse table top thrust onto toes kicked my 🍑 and ( everything else ) 1000% sweaty ❤️‍🔥

Day 4 Full body HIIT

This one made me KO! Very rusty but this definitely gave me back my will to stay fit! 🙌🏽

Kristina Ramcharran

my balance is getting so much better post covid ! so happy ❤️

Day 5 Round booty & abs

Renegade with Dumbbell Swing was honestly the hardest off this! 🔥🔥🔥

Brittanee Kwan

I’ve never sweated this much with upper body exercises!

Andrea

Day 6 Slim upper body & Abs

a killer! especially w abs at the end🔥🔥🔥

Day 7 Full body & Abs

moaned, groaned, and everything in between… BUT i showed up and DID the damn thing! went 💯 times harder this 2nd round 🥲🔥

I was doing it while doing my online class, didn't wanted to lose the day in the challenge

Day 8 Full body & abs

Sweat was dripping off my face! Felt so good

upon many interruptions i still CRUSHED it! i’m a sweaty mess but it was well worth it! 🥰🔥

Day 9 Lean lower body

This is one of my favorite workouts on the app! I have done it many times & it burns every time.

Gabbie

wasn’t able to give a FULL review because of babysitting ( toddler ) interruptions but i did the majority and still KILLED it! 🔥

Day 21 Lean lower body

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