Name: Playbook - Michelle Schwartz - W6/D3 INTENSE Rep-Based Lower Body
Uploaded: 2023-10-13T01:35:03.442Z
Duration: 45 min
Description: W6/D3 INTENSE Rep-Based Lower Body

Ok love this one!!! Felt the muscles really working but liked that it was slower paced. Felt the burn 🔥🍑

Chelsea

Lower body with a booty focus! This one is intense. 

First half of the circuit is all dumbbell/bench. 
The second part is all band work.

You'll need a pair of dumbbells, a bench or chair, and a resistance band. 

Do 10 reps each exercise
Complete the circuit 3x through. 
Rest for 60 seconds after each round.

As always, rate and comment if you like this workout! I'd love to keep creating content you enjoy.

Do 10 reps each exercise
Complete the circuit 3x through. 
Rest for 60 seconds after each round.

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall 
REPS PER SIDE

Staggered Romanian deadlift (10 reps each side)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you SLOWLY come down 
- Reach parallel and push through your heels to come up
🌟4 SECONDS DOWN, 1 SECOND UP

Dumbbell goblet squat TEMPO

- Begin with one foot back
- lower down to 90 degrees in both knees. rise back up
REPS PER SIDE

Static lunge (10 reps each side)

- Stand in a wide toed out stance with a dumbbell in between hands in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Start standing on a bench or chair 
Laterally lower to one side keeping one foot on top 
Press through top foot to move up and over to the opposite side

* move up and over to the left, and up and over back to start = 1 rep

Bench lateral step ups

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Start standing with band above knees. 
Kick one leg backwards while keeping balanced 
REPS PER SIDE

Standing kickbacks (band) (10 reps each side)

- 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
- Complete desired reps then repeat on the opposite side

Banded clamshells (10 reps each side)

Start with band above knees 
Squat down and step to side of mat remaining low. Step toward opposite side of the mat
Left + right is 1rep

Banded lateral walks (left and right = 1 rep)

Lower Body Burner

W6/D3 INTENSE Rep-Based Lower Body

I didn't know you could work this hard and not ☠️ Been following since the early pp series. Feel grateful to be feeling this good. Thank you for these killer workouts 💪

Mike

Awesome workout!! Great to change it up a bit and just enough for me.🙌🏻☺️

Nancy Schwartz

Sari

W1/D1 Tabata HIIT

That was a challenge! I’m going to be sore 💪

Loved it! Arms are jelly right now and loooooved the ab exercises 👏🏻👏🏻

Mrehan Elshehawy

W1/D2 Upper Body & Core

That took a lot of mental toughness. Always feel stronger after 💪

Lifting in high reps is so challenging for me! But I really enjoyed this workout. Can’t wait to try it again soon and improve my timing ( less breaks :))

The Bulgarian was hard but when it’s hard it’s working!!:)

W1/D3 Full Body Light Lift

Loving each and every workout, engaging new muscles and working hard!  Thanks Michelle!💖

I really like the variety of moves and the challenge level of this workout.

W1/D4 Lower body burner 🍑💥

Victoria

W1/D5 Cardio and Core Sizzler

I love being able to track each set and I found the timing was accurate!

Jaclyn

It definitely takes more than 40 mins … it took 1 hour 20 minutes from me to complete it 💪

W2/D1 Resistance Band - Full Body Strength

Teresa

That was sweaty and challenging! I only made it 2 1/2 rounds but I’m looking forward to trying this again and getting more rounds 💪🥵

I did only 2 circuits because I got sick but that was my part, hopefully it’ll be a part of another week soon!

W2/D2 HIIT IT

This was good! I definitely felt my muscles working but wasn’t out of breath

W2/D3 Upper Body Push vs Pull

It felt so good to accomplish this workout! I had a lot of distractions from my kids but I still got through it 😁

W2/D4 Full Body Pyramid Workout

Still working at my push ups and planks but great workout!

LOVED it!! Took me 35 minutes. Felt it everywhere. Killer workout!!

W2/D5 Dumbbell HIIT

Another awesome workout!  Great lower body burn!🔥

Reallllly great workout. Felt the burn so good 🍑

W3/D1 Lower Body Tri-sets

W3/D2 Core and Run Intervals

Started this feeling unmotivated but finished strong!

I really like the low key but challenging moves in this workout.

W3/D3 Lazy Girl Lower Body

That was great! I only got through two rounds in 30 minutes and that was all I made time for. Just two rounds was very challenging!

W3/D4 Cardio & Strength Intervals

I am in Egypt and forgot my bands 😏 so I did only the body weight part and combined it with one of the ab finisher

W3/D5 Bodyweight/Bands Travel Workout

W3/D6 Rest day stretch and walk

Ok I love this one!!!! So hard but SO good 🔥🔥

W4/D1 HIIT

W4/D2 Upper Body strength

Azeza

Still only three rounds here but I was able to increase from 2  kilos in each exercise 💪

W4/D3 Full Body Lift

Great! How do I modify for my DR? For the bicycle crunches?

Nice and light and also got some sweat out of jt

W4/D4 HIIT

Loved this workout.  And the stretching at the end was sooo good.  I don’t usually take the time to stretch.  Felt amazing and great way to end.

W4/D5 Lower Body Booty Focus

W5/D1 Bodyweight HIIT

W5/D2 Full Body

W5/D3 Lower Body Lift & core

Wow! Great challenging workout. Sweating so much! Managed to crank it in during my little one’s nap.

W5/D4 Tabata HIIT

Loved this one. Tough but feeling so good to have gotten it done!

W6/D1 Full Body Lift

It was good. I used my inside bike instead of running. Great workout overall!

Aura

Great workout .. would be good to have an alternative for running when you can’t leave the house

W6/D2 Core and Cardio

Really loved this one!!  Just enough push!  I’m good and sweaty!😅

W6/D4 HIIT

W6/D5 Upper Body

W7/D1 HIIT progression

40 minutes from start to finish. Loved the burn and the intensity at the end! Feeling good!

W7/D2 Lower Body Supersets

About 15 minutes w/o warmup. Loved getting the heart rate up a bit to recover from the last strength workout.

W6/D3 INTENSE Rep-Based Lower Body

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