Name: Playbook - Michelle Khare - Trial Day 5: Lower Body & Core (Dumbbells optional)
Uploaded: 2023-12-19T19:40:01.456Z
Duration: 45 min
Description: Trial Day 5: Lower Body & Core (Dumbbells optional)

Welcome to Day 5 - I can't believe how quickly this week is flying by! I'm sure your arms are a little sore after yesterday's boxing session, so we're gonna focus on some lower body & core today!

For this workout, I encourage you to use dumbbells if you have them, so you can really challenge your lower body strength today!

If you loved this workout make sure to check out my Beginner Bootcamp, Run a 10K, Summer Sculpt Programs or my Gym Shred program!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg swings ( front to back )

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low Plank

Warm Up

MODIFICATION: If you don't have dumbbells, feel free to use a resistance band under the soles of your feet, holding it with both hands to create tension. You can also do "good mornings" by placing your hands behind your head, and hinging forward sitting your hips back just like the deadlift!

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

*use weights heavy enough that 10 reps feels challenging

Romanian Deadlifts

- ALTERNATE SIDES (8 each side)
- Perform walking lunges, holding one med-heavy dumbbell horizontally at your chest, elbows tight to your sides
-As you stand to top of lunge kick your leg up and forward
-Land with that leg out front and continue forward

Lunge to Front Kick w/ Dumbbell (optional)

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge w DB on Hips (optional)

- Get into a wall sit position
- Lift one leg off the ground and hold position

Wall Sit (Single Leg)

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- If you don't have dumbbells, you can use anything you have to pass back and forth (water bottle, book, shoe, etc.)

Plank Pass Through

-Sit on the ground with your legs elevated 
- With your legs extended tuck them towards your chest and back

Seated Leg Tucks

Trial Day 5: Lower Body & Core (Dumbbells optional)

Gabriel

Michael

Very good beginner workout. As someone who is only active at work, this feels challenging but doable.

Martin

Trial Day 1: 40 Minute Full Body Bodyweight (or DB)

Great workout to get moving. But it was also a bit exhausting due to soreness in the legs

Trial Day 5: Lower Body & Core (Dumbbells optional)

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