Name: Playbook - Move with Michele - Day 8 Lower (quad focused)
Uploaded: 2021-09-01T17:36:39.519Z
Duration: 30 min
Description: Day 8 Lower (quad focused)

A killer workout that’s worth it every time

Sara Carolina

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 🤍

Hayley 🪴 Fiedler

Idk why I got specially tired today, but I got it done

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 8 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

Bailey

the plank was the hardest! this really helped after quad focused soreness !

Day 9 Full body

Day 10 Upper body

Forearm Plank killed me i had to stop in between so many times (ah!!!) but i got through it! 💦💪🏻 definitely felt the 🔥 with Corkscrew 😅

Day 11 Full body tabata

felt the 🔥 definitely will feel it in my glutes tomorrow struggled but still showed up 🥵

I love these workouts because are easy to do but still challenging

Day 12 Lower (glute focused)

kicked my 🍑 whole body is ON FIRE!!! ( in a good way ) 🔥🔥🔥

I complain a lot about hit day but with every day that passes I feel it a little bit more achievable

Day 13 HIIT + arms

I did it on my spinning bike, hope it counts

Day 14 Light cardio

sweating!!! gonna be dead tomorrow ( in a good way 🥰 )

Day 15 Full body

died 🥲 sweat was dripping! my glutes are still sore from yesterday 😭

My heart it's racing, totally well spend 30 minutes

Day 16 Lower (quad focused)

rly wasn’t vibin with the thought of working out today but i showed up and did it even with a late start! some days i’m excited others i’m dead.. but! i always end up 1000x happier & sweatier 🥰

Didn't knew how much my strength could improve with this type of workouts, loved it

Day 17 Upper body

feeling happy & sweaty 🥰 Forearm plank was so difficult apart from small breaks i still pushed thru 💪🏻

I'm still struggling with the forearm plank but I'm doing my best on it

Day 18 Full body tabata

completely soaked killer burn that i needed to start off the week right 💪🏻!!!

I had drops of sweat falling from my face, starting this workouts was the best decision in my year so far

Day 19 Lower (glute focused)

Day 20 Upper body

Day 21 Light cardio

sweaty and my whole body is shaking 😅🥵🔥

Day 22 Full body

10/10 kicked my butt and pushed me where i needed to be pushed harder than usual but that is because i was gone for awhile but i’m back and ready to crush it all week long!
( being gentle with my body of course ❤️‍🩹 )

Day 23 Lower (glute focused)

killed me in the best way! brb using my massage gun 😂! 10/10

I can feel my heart racing in my stomach but now I live for the hard workouts

Day 24 Full body tabata

Really sweating today! Felt it in my arms and also the rest of my body 😅

Two months using the app and I think I'm finally dominating the jump squats 🥳

Day 25 HIIT + arms

stronger than i expected after being post covid proud of myself because i really didn’t wanna do this today but i did it 💪🏻

Day 26 Full body

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

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.

Day 27 Lower (quad focused)

my whole lower body is beyond sore from day 27 but i got through it 🥲 gonna go stretch now

Day 28 Upper body

Day 29 Lower (glute focused)

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 😈 )

Day 8 Lower (quad focused)

Community

More workouts from Move with Michele