Name: Playbook - Sarah Houchens - Lower Body Day
Uploaded: 2023-04-12T00:09:38.459Z
Duration: 45 min
Description: Lower Body Day

Good work, but I skipped split squats & burpees.  Added boats, Superman, low boat, leg raises, crunches, etc to get a 70 minute workout

Dean

Good workout! Although skipped Bulgarian split squats & burpees.  

Added boats, v-ups, chest raises, leg raises, etc to make it an 80 minute workout.

Jeremy

Good, although I skipped the Bulgarian split squats & burpees.

I added 4 sets of chest raises, leg raises, crunches, etc to total about 55 minutes

Skipped the burpees today, they’re getting harder for me. The Bulgarian split squats had balance issues for me, but I’m starting to like them.
Of course I could do calf raises for a long time 😇

Getting it done Sarah, and with more efficiency!

Felt really strong today!💪 Added some glute bridges!  Thanks for such a great workout app Sarah!!🏋️🤍🫶

Kesh Patel

Burpees are tough for me, so I didn’t do a complete set.  Balance was tough for the Bulgarian squats, but the calf raises were a piece of cake. 😇

Oof these were hard today! Make shift gym at the Miami Convention center during the Aspen Institute Climate Conference, 
too much sitting😜
I love that I can use this great fitness app on the go 🫶🏽

I’m taking two things as personal improvements today. I lacked motivation today, but the discipline I’ve built got me here. On set 2 of the reverse lunges my knees started to cry, so I dropped the weight and finished them well. Of all the lessons I learned from Sarah I sincerely believe the most important is: Progress, Not Perfection! 😊💕

I’m doing it Sarah, I’m feeling stronger😊💕

This was definitely needed! Felt great after being at the state capitol all day! Thanks for this app Sarah 💪🏽

I still hate Bulgarian Squats, but I’m getting there Sarah😊

Wow!!! That was tough, what a workout! Awesome Sarah…simple, but awesome!!! Thank you😊

Felt great!  Burpees getting better. LOL 😂

Was dragging a bit when I started.  But got a great workout and feel so much better!🥰

Felt great today!  Form getting better.  Great workout Sarah!

Great workout! My form is getting better after just a few weeks of this. Definitely challenging. And effective

Amazing workout! It's been a great addition to my fitness journey. Getting better at some of the exercises. Better form. Certainly getting stronger. Always going to hate burpees. But at least I can do more of them. Great workout Sarah!

Feel like my form is getting better on some of the more cardio intensive exercises.  Still really struggle with burpees!!

But fantastic workout and already seeing progress!🏋️🥰

2nd time through this one. Was a little bit better at doing the exercises. But still the very tough and challenging workout.

Great work out Sarah!

Great Workout!  I couldn't do the Bulgarian Split Squats.  I'm over 300lbs and don't have the leg strength or balance (yet).  Did standard squats with DB by my side.  

Loved the overall workout and will get to where I can do all these correctly.  

Burpees kicked my butt good!🥵🤣

Great workouts. Great examples of how to do all exercises. Excellent in showing proper form. Great workouts! Much better than any other app I’ve tried out there. Strongly recommend using this app.

Michael

- Bulgarian split squats
- Calf Raises
- KB goblet squat
- Reverse Lunge
- Straight Leg Donkey Kick
- Burpee

For each exercise complete 3 sets of 8-12 reps.

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian split squats

- Press through the balls of your feet
- Engage your calves
- Lower with a slow controlled motion

Calf Raises

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Reverse Lunge

- Keep your leg extended
- Raise your leg
- Don’t rotate your hips
- Engage your hips as you raise

Straight Leg Donkey Kick

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Lower Body Day

Hard workout.  Trouble with shoulder raises today.  Added squats, crunches, leg raises to make it a 65 minute workout

Felt really good today!💪 Combined the Hammer Bicep Curl and Shoulder Press into one exercise.  Added weight to almost every exercise.  Definitely getting stronger!🏋️ Thank you for such a great app Sarah!🫶❤️

Good workout. Triceps extensions & shoulder raises were the toughest.  Added squats, wall sits, boats, etc to make it a 85 minute workout.

Upper Body Day

Good workout although I skipped the burpees & mountain climbers.  Added chest raises with dumbbells, squats, leg raises, low boat, superman, v-ups, Russian twists, etc to get a 75 minute workout.

Good workout, but I skipped the burpees & mountain climbers 😇.  Added bridges, boats, squats, arm curls, shoulder raises, etc to get 70 minutes.

Good workout - tho I skipped burpees & mountain climbers 😇. 
I did add boats, Superman, low boat, Russian twists, wall sit, etc for a 85 min. workout

Lower Body Day

Community

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