Name: Playbook - Move with Michele - Day 28 Inner & outer thighs
Uploaded: 2021-08-04T15:03:36.857Z
Duration: 45 min
Description: Day 28 Inner & outer thighs

Hayley 🪴 Fiedler

Loved working through these 30 workouts (even if I didn’t get it done within 30 days😜). Such great variety and always gets my heart rate up!💪🏻😅

Stephanie

Inner & outer thigh circuit 1: 
- Banded clams (right)
- Banded clams (left)
- Lateral lunge into curtsy lunge (right)
- Lateral lunge into curtsy lunge (left)
- Glute bridge with abduction 
- Rest 1 minute 

Inner & outer thigh circuit 2:
- Lateral bulgarian split squat (right)
- Pulsing fire hydrant (right)
- Rainbow (right)
- Lateral bulgarian split squat (left)
- Pulsing fire hydrant (left)
- Rainbow (left)
- Thigh killers
- Rest 1 minute

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

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clams (right)

Banded clams (left)

- 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)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction (banded)

Inner & outer thigh circuit 1

- 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)

- 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 
- 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)

Lateral Bulgarian split squat (left)

Pulsing fire hydrant (left)

Rainbow (left)

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

Thigh killers

Inner & outer thighs circuit 2

Day 28 Inner & outer thighs

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 ❤️

Kristi

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 28 Inner & outer thighs

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