Name: Playbook - Penny Barnshaw - No Squat or Lunge Leg Day | Self Guided
Uploaded: 2024-02-22T02:30:26.142Z
Duration: 30 min
Description: No Squat or Lunge Leg Day | Self Guided

Billie

How it’s done: Complete each circuit for 2 rounds. Complete exercise 1 & 2 for 50 secs work/20 secs rest. Complete Exercise 3 & 4 for 35 secs work/10 secs rest
.

🏋🏻‍♀️Equipment: A chair + heavy mini band + a variety of dumbbells to complete this workout. I used a set of 10kg/22.5Lbs + 15kg/32.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
.
⏱Time to Complete: 30+Minutes
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Circuit 1
1️⃣RDL’s
2️⃣Good Morning
3️⃣Banded Donkey Kick
4️⃣Banded Donkey Kick
.
Circuit 2
1️⃣Sumo Deadlift +Pulse
2️⃣Russian Swing
3️⃣Standing Abduction 
4️⃣Standing Abduction 
.
Circuit 3
1️⃣Single Leg Deadlift
2️⃣Single Leg Deadlift
3️⃣Glute Bridge
4️⃣Banded Glute Bridge Abduction 

Tabata Finisher x 2 Rounds 20/10
1️⃣Fire Hydrant Kicks
2️⃣Fire Hydrant Kicks
3️⃣Reverse Plank Crunch

Complete the circuit for 2 rounds. Complete exercise 1 & 2 for 50 secs work/20 secs rest. Complete Exercise 3 & 4 for 35 secs work/10 secs rest.

Circuit 1
1️⃣RDL’s
2️⃣Good Morning
3️⃣Banded Donkey Kick
4️⃣Banded Donkey Kick

RDL’s

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

Banded Kickbacks (L) side

Banded Kickbacks (R) side

Circuit 1

Complete the circuit for 2 rounds. Complete exercise 1 & 2 for 50 secs work/20 secs rest. Complete Exercise 3 & 4 for 35 secs work/10 secs rest.

Circuit 2
1️⃣Sumo Deadlift +Pulse
2️⃣Russian Swing
3️⃣Standing Abduction 
4️⃣Standing Abduction

Sumo Deadlift + Pulse

Dumbbell Russian Swing

Standing Banded Abduction (L) side

Standing Banded Abduction (R) side

Circuit 2

Complete the circuit for 2 rounds. Complete exercise 1 & 2 for 50 secs work/20 secs rest. Complete Exercise 3 & 4 for 35 secs work/10 secs rest.

Circuit 3
1️⃣Single Leg Deadlift
2️⃣Single Leg Deadlift
3️⃣Glute Bridge
4️⃣Banded Glute Bridge Abduction

SL Deadlift (R) side

SL Deadlift (L) side

Dumbbell Banded Glute Bridge

Glute Bridge Banded Abduction

Circuit 3

Complete 2 Rounds of 20 secs work/10 secs rest

1️⃣Fire Hydrant Kicks
2️⃣Fire Hydrant Kicks
3️⃣Reverse Plank Crunch

Fire Hydrant Kicks (L) side

Reverse Plank Crunch

Tabata Finisher

No Squat or Lunge Leg Day | Self Guided

Quads,Calves & Conditioning

Kelly

Quads, Calves, Conditioning

Glutes, Hammies, Conditioning

Meosha

Legs & Glutes

Great workout! Super intense. Will increase weight next time

Did the ladder down and back up, swapping out the wall sit for in-and-out abs on the back up part of the ladder.

No Squat or Lunge Leg Day | Self Guided

Community

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