Name: Playbook - Sandra (SOfit) - Workout 6- Legs + Abs
Uploaded: 2023-08-15T07:49:49.775Z
Duration: 60 min
Description: Workout 6- Legs + Abs

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Mitchell

Get ready to tone, define and sculpt those legs! These are staples in my workouts

Circuit 1: 3 rounds 
1. Smith machine RDL
2. Smith machine front squat 
3. Barbell Forward Lunges 
4. Barbell Squats 

Circuit 2: 3 rounds 
1. Elevated oblique crunch
2. Standing Dumbbell Knee raises
3. Squat front kicks 
4. In and Out leg lifts
5. Boat hold

Smith Machine RDLs

Place the bar just underneath shoulder height (a bit lower than you would for back squats).
Squat down underneath the bar with your feet roughly shoulder-width apart (not too narrow).
Raise your arms out in front of you (think front raise) until your shoulders touch the bar. There should be a 90-degree angle between your upper arm and torso.

Squat up to lift the bar off the hooks and ensure that your elbows are still parallel to the ground (not pointing too high and certainly not pointing to the floor)

Smith Machine Front Squat

Place a barbell in a rack at approximately shoulder-height. Place the bar behind the neck so it rests across the top of your back and shoulder blades, stand a little wider than shoulder-width apart. Lift your chest and squeeze the shoulder blades together to keep the back straight through the entire movement and step forward with the right leg. Lower the left knee almost to the floor without touching the ground. From the bottom of the movement push the right foot into the floor and pull back with the left leg to stand up. Alternate the legs for the desired number of repetitions.

Barbell Forward Lunges

Rest a barbell on your rear shoulder muscles and stand with your feet roughly shoulder-width apart, toes pointing slightly out. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down as if you’re aiming for a chair. Descend until your hip crease is below your knee. Keep your weight on your heels as you drive back up.

Barbell Squats

Circuit 1: Superset

Lift your feet and hips off the ground, and put your right hand behind your head. Crunch up, bringing your lower body and upper body to meet. Release back to start and repeat for the desired number of reps. Repeat on the other side.

Elevated oblique crunch

Choose a medium weighted dumbbell (5-10kg) and Stand with your feet shoulder-width apart and your arms above your head, holding a dumbbell in each hand.
Squeeze your core, simultaneously bringing your knee up, alternatively.

Dumbbell Standing knee tucks

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing 
Hold a light weight over your head

Boat hold

Stand with your feet shoulder width apart , squat and bring your left leg up and touch your toes, keeping your core tight.

Squat front toe touch

Circuit 2: Ab Finishers

Workout 6- Legs + Abs

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

Kansas and Elyssa

I could feel the burnnn. Felt nice to workout with detailed directions though.

Cynthia

Workout 7- Booty Focus

Yinka

Proud I made it through this sesh🔥🔥...sweaty like supposed to be💪🏼

Workout 6- Legs + Abs

Community

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