Name: Playbook - Shaina Fata - Leg Day SLOW BURN | DB Circuit
Uploaded: 2024-02-29T22:26:42.976Z
Duration: 30 min
Description: Leg Day SLOW BURN | DB Circuit

Barbara

Laura

Jessica

oliana

Ginger

Anna Wasylyszyn

This was intense only got through 2 rounds, but I still did it 💪🏻🤘😁 Getting stronger!!

Lorien

Love your workouts so much!! Drenched in sweaty and shaky booty and legs!

Casey Lyons

Gerri

Andria

Kacie

Grab your dumbbells and maybe a kettlebell for this one 🔥! I suggest going heavier with both 😝. 

This workout is a slower-paced leg + glute pump. Meaning, you should go SLOW and CONTROLLED 🐢. Focus on your form and muscle engagement.

Have fun with it and let’s get moving 😝!

Sit back in to your heels and engage the glutes & core.

Bodyweight Squats

Sit in to your heels and push the hips back.

Side Lunges

Forward Lunges

• Bring feet as tightly together as possible.

Tiny Squat Dives

Warm-Up

• Start with feet hip width and turn the toes slightly out.

• Hold the KB to your chest as you squat down, pushing the hips back and engaging the core.

• Engage the glutes and quads as you hold your squat and slowly lower the KB forward.

• curl the KB back to your chest and press through the heels to stand up again

Goblet Squat w/ KB Lower

• Bring feet hip width, holding a dumbbell in each hand

• Face knuckles forward as you slowly lower them down the legs, pushing the hips back and slightly bending your knees

• When you reach around knee height, rotate the dumbbells to your sides and squat down, keeping your core engaged

• Press through the heels to stand back up and repeat

DB Deadlift to Suitcase Squat

• Start with feet wide and toes turned slightly out with a dumbbell in each hand

• Squat down, pushing the hips back and keeping your core tight

• Hold the squat as you press into the balls of the feet to lift your heels off the floor

• lower the heels back down and stand up

DB Sumo Squat Heel Lifts

• sit down with your legs tucked beneath you and knees slightly wider than the hips

• your big toes should be touching

• hold a dumbbell up to your chest with both hands

• use your glutes and core to lift up into a knee stand, engaging the glutes at the top

DB Knee Stand Glute Squeeze

• Start with a dumbbell in each hand

• lunge forward, using your core and inner thigh/glute engagement to stay stable 

• lift the back knee up from the lunge and then lower back down

• step back and repeat on your second side

DB Forward Lunge Dips

• DO 10 PER SIDE

• Start standing with a dumbbell in each hand

• hinge forward, kicking one leg back like a pendulum to balance your weight

• push your hips back and slightly bend the knee of the standing leg

• your core should be very engaged!!

• do not dip the chest further down then hip height!

DB Single Leg Deadlift

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Leg Day SLOW BURN | DB Circuit

I've been off schedule for more than 2 weeks ,getting back 💪🏽🏋🏻‍♀️

Diane

Amanda

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Always so so good! Loved these exercises 🫶✨✨

Rachael

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Caitlyn

Her trainings are amazing! I'm always motivated to do them!

Claudia

Leg Day PUMP | Intense 🔥

Great way to start a Monday! This one will have you feeling the burn 🔥

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Susibel

Angela

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Ashli

Angie

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Rachel

Sabrina

Alexis

Legs + Glutes | Supersets

Elena

This was awesome! Only made it through 3 rounds. Goal will be 4 next time!!

Jessi

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Ivis

Jaimie

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Love these workouts and you are an inspiration! Working my way up to 25lb DBs 💪

Loved this one- it went by super fast and was nice and sweaty.

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Alaysha

Brandi

🔥 I needed this! Sweaty and spicy 🥵🌶

Build the Heat 🔥 | Leg Day

It make me sweat and really test my balance

Zule

This workout oooh! My legs are still shaking. 🔥

Daniela

Whew. That was brutal! 🥵🥵 My legs are shaking!

Ellie

Leg Day BURN | DB Circuit

It burned ☄️ and I loved it!! More of these please 👏🏻

That was exactly what I needed today 💗

Diana

Legs + Booty PUMP | Kettlebell Only

Haifaa

Bulgarian split squats 🔥🥵
That’s all!

First day back bc of Covid, it was tricky had to drop to 20 pounds but I finished! 🤙🏼

Rebecca

Insanity Leg Day | Follow-Along

this is a favorite! Love that it’s challenging, burns, and (kinda) fun for me!❤️

Brittany

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ania

Soni

Anna

Booty Burn 🔥 | DB Circuit

So fun!! Definitely felt the legs burning. Let’s gooo 🤠

Never disappointed💥
Used 20lb instead of 15lb. Stronger everyday 👏🏻

Leg Day 🔥 | DB Circuit

Wasn’t ready for this 😅 got it done w/ a few mods

F****** hell so hard!!! And sooo Good!! 😮‍💨😮‍💨😮‍💨

Emilie

That was awesome! Toughest leg workout I’ve had in a long time!

Legs + Booty | DB Circuit

Short but sweet 🤍 in, 30 minutes, out and super sweaty! Would appreciate a break timer 😊🙏🏼

Lower Body | Quads + Glutes

Giovana

These workouts are the best, by far my favorite person to follow along with. Enjoy her Instagram too! So positive and honest. Love her! Ohhh anddd Golden Milk that she sells at her company— SO good with such healthful, beneficial ingredients.💛✌️🫶

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Melissa

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Victoria

Jessica Fata

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Hadeel

Legs + Booty | Fully-Guided

Legs + Booty | No Equipment

Loved it!🔥💦💯 simple moves but 🔥🔥

Jennifer

Great workout! I did have a question regarding the one leg dead lift. I have a tilted hip forward (left hip) and so usually single legged balancing are hard for me, since I lean too much to my right. Regular deadlifts would work in this case? Or what modifications would you recommend? 

I did try to put the other leg down like you mentioned on this workout but i was still wobbly the entire time. Any input would be lovely! Thank you 💕

Kyssila

Leg Workout | Fully Guided

Carol

I love this format, but to be clear, I want to be able to listen to the music I’m feeling along with your melodic voice guiding ;). If I keep sound on, then the music competes. In an ideal world, we’d be able to select voice, voice+music, or silent. But doubt playbook has that functionality! Loving the app and starting to see some real changes!

Sara

Legs + Booty Circuit

Leg and Booty intervals was KILLER. I was a peak until the cool down. 
It’s so nice to have a trainer/instructor who encourages a warm up and cool down/ stretch. 
I’ve been to many group classes where that is skipped.

Love these quick ones that get me sweaty but energized in a flash, thanks!

Carolina Herbst

Low Impact Legs + Booty | Knee-Friendly!

OMGGGGG 💦🔥💯 whew! Good but tough!

the booty burn was immaculate 🤌🏽 🔥

alitzah

Booty Burn 🔥

I think I died at one point but my legs are stronger than ever 🙌🏼🔥

Emily

that was so brutal???!! i was not expecting that on this fine tuesday morning but i am here for it!

Ooooo yay!! My first morning sweat sesh with you! My legs are on 🔥!

Christina Tafolla

Legs + Booty | Full-Guided

Aïssatou

Thank you for doing these low impact leg sessions! My knees thank you and my legs still feel worked hard! 😁

Hillary

Low Impact Legs + Booty | Fully-Guided

Love the tough workout in a shorter time!

Leg Day SLOW BURN | DB Circuit

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