Name: Playbook - Samantha Ortiz - Week 3 Day 4 - Legs & Cardio
Uploaded: 2021-01-18T11:49:04.216Z
Duration: 30 min
Description: Week 3 Day 4 - Legs & Cardio

Mentally wasn’t in the right state of mind...but this session was worth it and put me in a better mood! 
Self-Care is a must...
💫🙌🏽🙏🏽💪🏽💦

Marisela

Celeste

Wow. This week just gets better and better. Got my ass kicked! 💪🏽

Jose Aguirre

I swear as soon as I started my first exercise I knew I was in trouble! Walking around like Bambi on ice💀😆 killer leg workout

Caterina

Just when I feel like giving up you sound affects and motivation keep me going ...
Now I am energized and ready to start my day.....
#swssquad🥵🥵🥵

Eneida

Wooooooo!!! Great cardio once again! Feeling that burn on my legs!! 🔥🔥💪🏾

Francisco

When she starts singing...whew! Did two workouts today! Feeling awesome!

Madelyn Torres

Doing a makeup class on a weekend. One thing I love about Sam's app.... You can take classes on your own time. My legs are on fire...fuegoooo🔥🔥🔥

Talissa

Alison Rodriguez

Estefani

Legs are on fire!! Definitely gonna be feeling this in the morning! 🔥🔥

Taylor

Fridayyyyyy vibes 🔥🔥🔥🔥 loved it!!!

Sherly

Leg and cardio days are always hardest for me!! Feeling EXTRA strong after these workouts! 💪💪💪

Katie

Wooooohooooooo!!!! Squatting and lunging my way into the weekend!! 💙

Leanne McQueen

My legs are on 🔥! I love the different routines!

Marlene

I didn’t not want to work out today decided to go for it only did half which was enough for me for today.

Marilu

Legs are on fire!! Wooo feels good though🔥🔥🥵

Andrea

Thank you for your motivational words always
SWS Squad 😊

Marielle Dunn

Ketura

Lorizbeth

Never fails great app!!! I am on 🔥🔥🔥

Paola

Week 3 Day 4
You’re looking amazing and your confidence is building more and more!
Wooo woooo!!!!!

Beginner 1-2 Rounds
Intermediate 2-3 Rounds
Advance 4 Rounds

Are Focused and Excited for:

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

Ready to get your cardio on and tone your legs?

This workout was made for you! Let’s get It!

Remember ☺️👇🏽
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💕✨👏🏽


You have 4 Rounds:
7 Exercises
50 Seconds of Work
15 Second Break

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

180 Jump Squats:
-180 mean you want to end up in the opposite direction.
-Use your arms for support as you jump and rotate to the opposite direction
-Keep Chest tall and head facing forward

Modification shown**

180 Squat Jumps

RDL:
-Hinge your hips back
-Peel shoulders back
-Knees slightly bend
-Keep dumbbells close to your body

Rear Deadlift (RDL)

Back Lunge + 1/2 Curtsy Lunge:
-Back Lunge and then step your leg slightly to side and return back to a standing position

Back Lunge + 1/2 Curtsy Lunge

Standing Oblique Twist Crunch:
-Hands start above the head
-Elbow meets opposite knee in the middle of the chest
-Twist and control back

Standing Oblique Twist Crunch

Side to Side Jump Taps:
-Stay in squat position as you jump side to side
-Arm is tapping the floor and you jump

Side To Side Jump Taps

Lateral Lunge Into Hip Extension:
-Hinge your hips back as you going into the lateral lunge position
-Push off into a hip extension
-Both Feet are pointed forward


Control your hip extension and then return back into a lateral lunge

Lateral Lunge Into Hip Extension

Knee Drive Step Ups:
-Quick and controlled
-Use your arms for stability and power.
Check out the video to see how to position your arms as your moving up and down from the stepper.

Knee Drive Step Ups

Week 3 Day 4

Week 3 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 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

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

Vanessa

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 😅

Megan

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 3 Day 4 - Legs & Cardio

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