Name: Playbook - Nikki McGrath - DUMBBELL ONLY: LEGS
Uploaded: 2024-10-10T20:04:02.945Z
Duration: 35 min
Description: DUMBBELL ONLY: LEGS

Lower Body Tabata here we go! 
Today’s Leg Day workout is focusing on one of my favorite HIIT Styles- Tabata! 

Tabata is 20 seconds of exercise immediately followed by 10 seconds of rest. A Tabata is 8 rounds of that- so, 1 round is 20 seconds followed by 10 seconds. 

The workout flow has 5 separate Tabatas: after all 8 rounds are completed, you have a HIIT interval! 
45 seconds of Squat jumps. 

Note: Tabata’s 1,3, & 5 focus on one exercise, while 2 & 4 have two exercises to superset. 

Rest for 60 seconds before moving to the next Tabata.

You got this!

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo squat

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Explode up and jump as high as you can. Land in a squat, keeping knees bent. Repeat.

Jump squats

Tabata #2! 

For this Tabata, we are going to be doing two exercises back to back for 4 rounds. The First Round will be Dumbbell Hip abduction, and the Second Round will be Banded Squat Walk. 

Remember to switch sides on the hip abduction. 

The burn is real with this one!🥵 you got this!

- Stand tall and hold onto a stationary surface- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell hip abduction

Banded Squat Walk

Tabata #2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

Dumbbell bulgarian split squat

Tabata 4! 

For this Tabata, we are going to be doing two exercises back to back for 4 rounds. Round 1 will be Reverse lunges, and Round 2 will be Reverse Lunge pulses. 

As soon as you’ve finished round 1 & 2, switch sides and do the same thing on the other leg. Repeat 4x

You got this!

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

Reverse Lunge Pulses

Tabata #4

For this exercise, start seated on the mat. 
Grab the weight and rest it on your thighs, and bring your feet in at a 90 degree angle, ensuring they are inline with your hips and under your knees. 

From here, press your mid back into the bench and lift yourself up.

From here, take one leg out to the side and press lightly through your heal. Take the weight onto the working leg and balance it on one side. 

I want you to imagine this leg as your supporting leg- the other leg will be your working leg.

Rep out the reps on one leg, then switch to the other.

DUMBBELL ONLY: LEGS

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