Name: Playbook - Samantha Estrada - W4/D5 - Legs/Abs
Uploaded: 2021-11-08T02:07:01.672Z
Duration: 45 min
Description: W4/D5 - Legs/Abs

Legs/Abs 4 x 12,10,8,8-6 
- Goblet squat 
- Walking lunges 3 x 10
- Jumping lunges or RDL 
- Mountain climbers 
- Side planks 3 x 45 sec 
- Plank hold 3 x 45 sec

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB walking lunges

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold

Side plank

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank hold

W4/D5 - Legs/Abs

Ayreth

W1/D1 - Back

Isabella

W1/D2 - Shoulders

W1/D3 - Arms

Great quick strength training workout before I hit my cardio 💯

Michelle

W1/D4 - Legs

Perfect challenging workout when your short on time, yet still want an effective, strategic, and challenging workout 🙌🔥❤️

W4/D5 - Legs/Abs

More workouts from Samantha Estrada