Name: Playbook - Move with Michele - Day 27 Lower (quad focused)
Uploaded: 2021-09-01T17:38:54.098Z
Duration: 30 min
Description: Day 27 Lower (quad focused)

took me forever but i got through it! haha killed me 😂

Hayley 🪴 Fiedler

Didn't wanted to do workout today, was complaining while doing it, but my mood completely changed when I got it done, these exercises are not only helping me physically but mentally too.

Sara Carolina

Warmup
- Squat jacks 30 sec
- High knees 30 sec

Superset x 3
- DB squat 30 sec
- Kneel to squat 30 sec

Circuit x 3
- Jump squats 30 sec
- Lateral lunge (dumbbells) 30 sec
- Thigh killers 30 sec
- DB forward lunge 30 sec

- Start by standing with your feet together   
- In one motion, jump your feet out and lower into a squat
- Immediately reverse the motion by jumping back to the starting position, raising your arms above your head
- Increase speed as you feel comfortable

Squat jacks

High Knees

Warmup

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back

DB squat

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Alternately step up into a low squat position
- Reverse movement back to starting position

Kneel to squat

Superset

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- 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 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Work both sides

Lateral lunge (dumbbells)

- Jack your feet out and in with a slight jump, maintaining a low squat position

Thigh killers

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

DB forward lunge

Circuit

Day 27 Lower (quad focused)

i didn't know my body could even produce this much sweat but i feel strong af!!! 💪🏻

Randi

The puddle of sweat on my mat speaks volumes. Feeling lighter and more comfortable in my body instantly! 🙌🏽

Kristina Ramcharran

Love these 30min workouts!  Great for when my time is tight but still a KILLER.

Valerie

Day 1 Full body

Nissah

this was the perfect way to start off my morning before work 🥵

I used to do all your workouts and worthy 30 was my favorite, I stopped working out 6 months ago and my only regret was stopping, I was barley doing the 3rd part when I used to do it just fine. Killer workout!!

Day 2 Lower (quad focused)

really didn't feel like working out today, but so glad i did! arm days are my favorite 🔥

Taylor

Ings

Day 3 Upper body

I’ve been slacking this summer, this workout put me in check!

Using the timers it only took 13 minutes. Great workout but too short

Jeana

Day 4 Full body tabata

quickest workout i’ve ever finished i killed it and flew right through but lemme tell you IT. WAS. A. STRUGGLE. felt the sweat dripping this is exactly what i needed today to help with my crippling menstral cramps 💦👏🏻 10/10 always

At the beginning I was like "oh today is easy" but then I ended all sweaty and tired, totally loved this workout

Day 5 Lower (glute focused)

Jackie

10/10 arms will be hella sore tomorrow 💦

Day 6 HIIT + arms

It felt like a free day even tho it was doing workout, loved it.

Day 7 Light cardio

A killer workout that’s worth it every time

took me forever to get back in the swing of things because life! but i’m back and kicking 🍑 one day at a time and that’s what matters! - thank you for keeping me accountable as always 🤍

Day 27 Lower (quad focused)

Community

More workouts from Move with Michele