Name: Playbook - Move with Michele - Day 30 Lower body
Uploaded: 2021-09-01T17:52:01.702Z
Duration: 30 min
Description: Day 30 Lower body

Inner Thigh Pliques & Reverse hyper extension are my faves off this! 🥲 you’ll 1000% feel the burn 🔥 ( lowkey sad i finished but off to crushing another challenge 😈 )

Hayley 🪴 Fiedler

Sara Carolina

Circuit 1 x 3
- Criss Cross Power Jacks x 30 sec
- Forward lunge into RDL (dumbbells) x 30 sec
- Inner Thigh Circles x 20 sec

Circuit 2 x 3
- DB reverse lunge x 30 sec
- Inner Thigh Pliques x 30 sec
- Kneel to squat x 30 sec

Circuit 3 x 2
- Leg Lift 30 sec
- Quad lean backs 30 sec
- Reverse hyper extension 30 sec

- Start by standing with your feet crossed and arms crossed overhead
- In one motion, jump your feet out to the side while lowering your arms 
- Immediately reverse the motion by jumping back in crossing your legs and arms
- Increase speed as you feel comfortable

Criss Cross Power Jacks

- 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
- Work both sides

Forward lunge into RDL (dumbbells)

- Bend top leg and place foot firmly on the mat in front of your bottom leg
- Point bottom foot and lift leg up 
- In a swooping motion, trace a circle with lifted leg

Inner Thigh Circles

Circuit 1

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

DB reverse lunge

- Standing on one leg
- Working leg is straight with toes pointed
- Lift and lower your working leg across the front of your body

Inner Thigh Pliques

- 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

Circuit 2

Leg Lift

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Arms extended in front of your body
- Lower down until your glutes touch your heels
- Come back up, extending your hips forward

Quad lean backs

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hyper extension

Circuit 3

Day 30 Lower body

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 30 Lower body

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