Name: Playbook - RanchFit Laine➕Bryan - Chisel LB 4
Uploaded: 2024-01-22T16:03:06.701Z
Duration: 40 min
Description: Chisel LB 4

Tina

Circuit training style focused on lower body and abs

Unilateral work helps strengthen muscular imbalances. 
Do both sides 
3 rounds

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side
- Listed reps are for each one side only. Complete the same required reps on the alternate side.

Dumbbell Side Lunge

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge w/ knee lift

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Ab Mat Butterfly sit up

Circut 1

- Stand in a wide toed out stance with a dumbbell in each hand 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

- Holding dumbbells on your shoulders, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides 10/10

Dumbbell step ups

- Sit on the floor with back and legs straight
- Lift legs off the floor  over dumbbells about   12 inches 
- In a controlled motion bring up and over to the other side

Dumbbell seated leg lifts

Circuit 2

- Stand with one foot on the box and one leg off 
- Hinge at the hip and send your hips down and back
- Bend your knee, keeping chest high and eyes forward and lower down 
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side"

Single leg box  squat

- 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
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Circuit 3

Chisel LB 4

Started again w Day 1! Killer workout that I know is Def the hardest one for me out of all the program

Diana

I am a casual athlete. Runner, Yoga beginner, Swim beginner, Beach body 21 day fit, Barre. This is the missing fitness for me. I will be 43 in 1 month and my glutes keep fading on me. This program is challenging and exactly what I need. I haven't felt deserving of a protein shake in too long! Cheers 📣 Looking forward to refueling

Chisel LB W1

It was good and challenging. I really liked the timer bc it was an EMOM

Chisel EMOM UB W1

Chisel FB W1

Chisel UB W1

Challenging and great at bringing heart rate up

I can't give these workouts enough praise 🙌 It is a well rounded workout each day. Each day has varying degrees of difficulty. The First day was hardest for me! 😆 I love how Laine and Bryan move focus to a different muscle group each day. Allowing me days of rest and recovery for those sore muscles! 🥳 Loving It!!

Chisel EMOM LB W1

This was good.. enjoyed the 20 minute jog

Chisel Core & Liss W1

Chisel FB 2

Chisel UB 2

My preferred app over Beach Body or IG influencers! I feel good after every workout. I've been using Chisel on Ranch Fit App for about 6 months and I just can't get enough of it. Great variety of workouts keep me interested.

Chisel EMOM LB 2

Chisel UB W2

Chisel LB 7

Chisel Core & Liss W2

Chisel FB 3

Great work out. It looks easy, but it’s not.

Chisel EMOM UB 3

Chisel LB 3

I spent the last few months walking and swimming, but today I jumped back into Chisel. It is the PERFECT energizing lifting and toning I desperately need ❤️

Chisel UB 3

That was great 👍 Step Back step lunge is my love/hate. Working on balance ⚖️

Chisel EMOM LB 3

These workouts are so 👌 balanced. I'm just getting back into working out with weights again. Exactly what I was looking for in a routine

Chisel FB 4

Great workout to get back into it after being sick for 2 weeks

Chisel EMOM UB 4

Chisel UB 4

Chisel EMOM LB 4

Great abs!! How do I listen to you talk? I have my volume and clicked the microphone so it’s not on mute but can’t hear you.

Chisel LB 4

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