Name: Playbook - Shaina Fata - W2/D3 Legs
Uploaded: 2023-12-28T18:49:32.071Z
Duration: 30 min
Description: W2/D3 Legs

Alicia

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

Dari

It was good. It could be longer, I finished in 24 min

Ruth

Jessica

Mica

EQUIPMENT
• Kettlebell
• Dumbbells
• Plyo Box

Today we’re flying through the leg day with only five exercises 🔥. Try to complete each for three rounds before moving on to the next 😝!

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

Bodyweight Squats

Forward Lunges

You can put your hands on the ground or bring them to your chest.

Side Lunge Slides

Warm-Up

• Bring the kettlebell to the center of your chest.

• Bring your feet a little wider than the hips and turn your toes slightly outward.

• Squat down, bringing elbows as close as possible to your knees while keeping the chest lifted.

• Press into the heels to stand back up.

KB Goblet Squats

• Let arms hang along the sides.

• Squeeze your inner thighs when you lunge.

• Dip the knee up and back down before stepping back to your starting position.

• Keep your spine long & core tight!

DB Forward Lunge Dips

• Hold the kettlebell or dumbbell up to your chest and take the feet wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

KB Cossack Squats

• Place a dumbbell in each hand and step your foot up in the box.

• Press into the foot to lift your other foot off the ground and fully extend the leg on the box.

• Use your glutes and inner thighs to slowly lower the foot back down to the floor.

DB Box Lateral Knee Drives - LEFT

DB Box Lateral Knee Drives - RIGHT

• MODIFICATION: step up and down from the box

• Stand a few inches in front of the box or elevated surface.

• Press hips back, lower down and jump on top of the box.

• Land softly on the box in a squat.

• Hop or step backwards into a squat on the ground.

Box Jumps

Leg Workout

W2/D3 Legs

Lala

Rebecca

Amy Sherman

W1/D1 Legs

mimoro9@gmail.com

Quick and effective. Really got my weak spots. Solid.

Sera

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

Keri Cooper

W1/D2 Upper Body

Porcha

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

W1/D3 Legs + Abs

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Quick and awesome for my arms!!! Thank you Shaina

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W2/D3 Legs

Community

More workouts from Shaina Fata