Name: Playbook - Sally McRae - LOWER BODY BURN CIRCUIT
Uploaded: 2023-07-12T14:26:17.607Z
Duration: 28 min
Description: LOWER BODY BURN CIRCUIT

Paul

Jack Sayles

Kelsey

Carly Yates

The first set is deceptive making you think it’s ‘easy’ but the second and third set really get the burn

Allyson

Nicole

Rachel

Perfect workout while waiting for a cough to go away so I can get back to marathon training!!

Maia

Chelsea

Oh man that was a burner!!! Can’t wait to see how I feel tmrw. Gains!

Jess Contreras

Jojo

Jill

Nina

I could not believe on that high toe tapping you looked and smiled at the camera. WTH? 😳💪💪

David

Great workout! I gotta nice lil sweat session in!

Cara

Liz Usedon

My legs feel like jello after this one! 🥴 🙌

Courtney Shuker

Really enjoyed this! I can see some improvement

Penny

Candice

Only 2 rounds this morning, late for work! 😳

Michelle

Lindsey

Laurie Barber

Brianna Bauerle

Freaking hard!! Those Plank tucks were the worst! I honestly couldn't finish them in the last round. Everything else was doable but definitely felt the fatigue in the last round. Quads and glutes are on 🔥🔥🔥

Steffanie

Sonya Spasova

I thought the single leg squats were hard until I got to the tuck jumps! Great lower body burn!

Kara

Sally, you're incredible. This is just what I needed... Get my butt out of bed to sweat and burn!! Now* I feel ready for a productive day at work! Thank you!

Laurie

Gave me a great sweat, a lot different to how I’ve been training and I love it I can feel this is going to transform me.

Angus

Catherine

2nd time to do this!!  Equally as challenging. I did the exercises in circuit with some upper body stuff with the dumbbells and step I was using in the circuit. Burned almost 1000 in 1.5 hrs before 7am. You are the best Sally

Alison Megan

Laura

This was an awesome workout. Perfect 30 mins. I will for sure do this one again.

CandeeGirl12

Good to see where I’m feeling stronger and where I still need some strength!

Jessica

Awesome low key workout post a 3 mile barefoot run

Deepak

Andie

Sarah Everhart

Great first leg workout on the app. It was fun but tough!

Deanna

Jenifer

Brookelyn

An amazingly sweaty sesh! Warmed up w/ ‘mill walk/run intervals x20Min & this was an excellent workout to follow. ✌🏻

Stefanie B.

After 1 yr in hiatus d/t nursing school I’m so out of shape and so unstable. This will be a staple workout for me as I try to get back even if temporary before school starts again. I sure did break a sweat. Thx Sally!!

Evelyn

Stephanie

Omg, that was such a great work out. My legs were shaking by the end, so good!

Irene

-You will need dumbbells for a few of the exercises.

-Every exercise has a description & video(tap the 3 lines IN the video to see instructions.)

-EVERY exercise can be modified. Always do what you can, so if you need to shorten # of reps or rounds-do it. 

Warm-up. You don’t need a long one, but 5 min on a bike, easy jog, or even squats & planks can warmup your body.

If you are incorporating this into your running program, I recommend doing this AFTER a run “workout” like a tempo run, speed work, long run, or hill workout in order to finish off the legs. Take a proper rest day following this session.

You need dumbbells for a couple exercises; and only body weight for everything else.

Move through the exercises with steady energy- rest more when needed.

Note your form & perform in front of a mirror if possible. 

Let’s get those legs STRONG!

MODIFICATIONS: If you need to modify jumps, squats, step-ups, a good rule of thumb is to only go down/up right BEFORE pint of pain-don’t force anything. For exercises that require jumping just go up and down without the jump. Do what you can💪

Keep torso strong, straight & chest high. Push hips straight back & keep slight bend in knees. Engage your core.

DB Deadlift

-Improves balance, stability, coordination & overall form.
-Second half of video is how you progress the exercise so start where you’re strongest first. 
-Choose light/medium weights, stand tall & engage core.
-Take big step back & drop straight down into a lunge, squeeze glutes as you push up to standing. 
-Weights hang at sides entire time.
-Reps per set are grand total, so 20 reps is 10 on each side.

DB Reverse Lunge w/Knee Drive

-pick a medium weight 
-sit on a chair or bench.
Lift one foot off the ground and engage abs & glutes as you stand up w/dumbbell.
-do your best to not rock back and forth.
-keep dumbbell in front of torso & exhale as you stand.
-Reps are for total number, so 20 reps is 10 on each leg.

Single-leg, sit & stand w/DB

YES, you CAN lower the height on these; you can even do toe taps without height, basically just tapping floor in front of you.

-Key here is to keep moving at a good tempo while driving knees up and using arms to keep momentum. 
-Tall torso, lean forward slightly.
-Keep taps “light” think of your bench as being flaming hot so you want to tap and switch quickly.🔥
-Also…smile.😄

Reps are GRAND TOTAL, don’t worry about counting each foot, just count straight thru.

High Toe Taps (Quick Feet)

-4 squat jumps + 4 Plank Tuck Jumps equals ONE rep.

-Stay controlled, tall torso, toes pointed out for a wide stance squat, and explode straight up.

-Plank Tuck Jumps-plank position then jump knees toward chest and then immediately back into extended plank position.

Do 2x6

Jump Squats w/Plank Tuck Jumps

Squat then go right into alternating reverse lunge. This counts as ONE rep.

-Keep torso tall & abs engaged.
-Keep pace of exercise controlled- focus on solid form.
-Keep feet shoulder width apart 
-Reverse lunge-focus on engaging glute.

Squat & Alternating Reverse Lunge

-12 reps is 6 on EACH leg
- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- Stay in control, steady balanced movements- don’t rush.
-Leg on the box does ALL the work, make that glute do the work as you come up.

Box step up

-You can use a towel, paper plate, or even a sock to do this.
-Get into a strong stance with feet shoulder width apart, knees slightly bent.
-Step on slider and push behind you then bring back to starting point. You’ll go in 3 directions: back, diagonal, and lateral.
-Key is to stay smooth and steady as you push out and as you pull in.
-This is NOT a speed exercise, it’s all about control and steady movement. 
- Reps are counted as ONE after you perform all 3 directions. So 10 reps would equal to 30 movements.
-In this exercise, The listed reps is 20, which means 10 reps on EACH leg.

LOWER BODY BURN CIRCUIT

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