Name: Playbook - Samantha Ortiz - Week 1 Day 4 - Legs & Cardio
Uploaded: 2021-01-18T11:45:58.990Z
Duration: 30 min
Description: Week 1 Day 4 - Legs & Cardio

Lendaly

Brendalee

Estefany

Celeste

Nerissa

It was absolutely amazing! My legs are shaking lol

Tamara Ocasio

Didn't want to workout at all!! No will power today put managed to push through..thanks for the Amazing workout!!

Alison Rodriguez

Marisela

Did this one because I can’t tomorrow, my legs are on fire!! The sweat speaks for itself LOL

Megan

Kevi Nontasak

Feeling the burn today! Such a great and fun workout! Looking forward to tomorrow 👌🏼👌🏼

Caterina

Favorite workout in the program! I felt so strong!

Tatiana

I need a new pair of legs! Did all 4 rounds...it hurts so good!!! 🥴🥵💀

Ashley

Another great work out...did not want to do it 😫...but I'm glad I did!

Tiecha

Madelyn Torres

Francisco

Andrea

Sharon

I am glad I worked out doesn’t matter the time I did it even with the baby in the background... Feel 😉

Gloriby Munoz

This is the reason I call #killaSam. That workout! 💀Was challenging but so motivating. I’m drenched in sweat. Thank you!!! I

Jose Aguirre

I think I just died and came back to life 😂😂

Gladys

Katie

Clara

Did this workout to your playlist and the music distracted me from sweat in my eyes and my muscles quivering!! 💜💙💚💛🧡❤️

Kimberly

Brianna

Once again u killed me 🤪🔥 
one thing I would like to see, I know u have a timer but it should have ur voice or a ding to alert us there’s 30 seconds left. Incase we need to switch legs or arms depending what work out we r doing.

Paola

Susan

Vanessa

Omg dripping 💦unwanted body fat 💪🏼🔥🔥🔥

Taylor

Adri

Tatiana Vinueza

Samantha Ortiz

I am tired , I am sore but I am so proud of myself for making it this far !!

Lorizbeth

Leanne McQueen

I was drenched in sweat today girl!!! Loved it!🔥

Sherly

Ketura

We’re all dead. Thank you though 😂🍑🍑

Estefani

This one was great. Can’t thank you enough, again thank you for kicking my butt🥰

Marielle Dunn

Danielle

Throw Down Thursday’s!
Legs & Cardio Day🦵🏽💦!

Are you ready to get your cardio on and strengthen your legs?

Get ready to work hard and feel amazing!


SHARE YOUR RESULTS ON IG!
Make Sure To Tag Me & #SWSSquad 
For A Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey.


7 Exercises
50 Seconds of Work
15 Second Break

Beginners: 1-2 Rounds
Intermediate: 2-3 Rounds
Advance: 4 Rounds

1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Lateral Lunge Jumps:
Start in a lateral position and as you transition to the opposite side you’ll add a jump.

If you aren’t comfortable jumping simply step inside of jump.

Lateral Lunge Jumps

Suitcase Squat:
-Keep dumbbells by your legs
-Keep your heels on the floor as you squat down.
-Back is tall and head is facing forward.

Forward lunge:
-you want to land in a 90 degree angle with your leg
-Push off your front foot back in to a squat position.

Suitcase Squat + Forward Lunge

Single leg Deadlift:
Drive lifted leg straight back as you keep your back flat and shoulders peeled back.

Leg that is on the floor, bend it slightly as your back leg lifts.

Single Leg Deadlift

Jump Squat Punches
Start in a squat position and as you jump punch out.

Modification shown towards end of video

*Optional, add weights as you punch**

Jump Squat Punches

Goblet Squat:
Hand grip is most important—You want your hands to grip the bottom part of dumbbell from your palms and finger grip the top of the dumbbell.

Keep dumbbell lightly away from your chest. Why? So your core is engaged.

Goblet Squat

Plank Jacks:
Keep shoulders over wrist
Body level
Drive legs out to a jack position back into plank position

Modification shown**

Plank Jacks

Wall sit:
-You want your knees to be right over your ankles.
-Drive your back against the wall.

Overhead Chest Press:
-Start with dumbbell over head and slowly bring it towards the middle of your chest.
-Keep core engaged

Wall Sit Overhead Chest Press

Week 1 Day 4

Week 1 Day 4 - Legs & Cardio

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Brittany

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Cool Down Week 1

Gina

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

Week 1 Day 1- Total Body

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Rayanna Seepersaud

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Week 1 Day 4 - Legs & Cardio

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