Name: Playbook - Shaina Fata - Lower Body Slow Build 🔥 | Kettlebell Only
Uploaded: 2024-02-29T22:26:42.980Z
Duration: 30 min
Description: Lower Body Slow Build 🔥 | Kettlebell Only

Ivis

Jaimie

Erica

ALICIA

Fantastic first session with you! I’ll have to come back to this one. Thank you!

Sarah

This is a “slide-through” workout! Meaning, you can do the exercises at your own pace without me guiding or following along ☺️. 

EQUIPMENT
• Kettlebell (I used 35 lbs) 

Take the exercises SLOW and focus on proper form. This is a slow-burn leg workout that includes some isometric training to increase your overall muscle building potential along with enhancing stabilization 🔥. 

Good luck and don’t forget to warm up!

• focus on sitting in to the heels and pushing the hips back

Bodyweight Squats

• focus on squeezing the inner thighs and stabilizing your body by engaging the core

Forward Lunges

• slightly turn the feet outwards while pressing in to the pinky edge of the foot when you lunge

• press your hips back and keep your spine straight as you hinge at the waist

Side Lunges

• draw the knee up towards your chest while slightly dipping back to warm-up the hip flexors

Knee Hugs

Warm-Up

• bring feet slightly wider than the hips and turn the toes a little bit outwards

• squat down, pushing the hips back

• pause when hips come to knee height or lower and lower the kettlebell towards the floor

• curl the kettlebell back up in to your chest and repeat

KB Goblet Squat to Lower

• start with a kettlebell in the opposite hand to the leg you are lunging with

• lunge forward, squeezing the inner thighs and engaging your core

Unilateral KB Forward Lunge - LEFT

Unilateral KB Forward Lunge - RIGHT

• hold the kettlebell up to your chest as you bring your back to the wall and sink in to a squat

• your heels should be under your knees 

• bring your butt to knee height or slightly lower (harder)

• engage core, inner thighs, glutes, and press in to the feet

KB Wall Sit

• hold the kettlebell up to your chest for the entire exercise

• curtsy one leg behind you, keeping the pelvis facing forward

• bring your knees to 90 degrees and then extend both as much as possible

• sink back down the the curtsy

• step back to standing and repeat on the other side, alternating

KB Curtsy Squat Dips

• hold the kettlebell up to your chest for the entire exercise 

• sink down to a side lunge, pressing the hips back and keeping the core engaged to protect your lower back

• staying at the same level, slide over to your other leg in to a side lunge

MODIFICATION
• just do normal side lunges

KB Side Lunge Slides

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Elena

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

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

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🔥 I needed this! Sweaty and spicy 🥵🌶

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This workout oooh! My legs are still shaking. 🔥

Daniela

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

Ellie

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

That was exactly what I needed today 💗

Diana

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Haifaa

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That’s all!

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

Rebecca

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

Brittany

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ania

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

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

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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!

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

Andria

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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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Hadeel

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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

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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

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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

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OMGGGGG 💦🔥💯 whew! Good but tough!

the booty burn was immaculate 🤌🏽 🔥

alitzah

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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

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Aïssatou

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

Hillary

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Love the tough workout in a shorter time!

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