Name: Playbook - Shaina Fata - W5/D1 Legs + Abs
Uploaded: 2023-12-28T18:49:32.365Z
Duration: 40 min
Description: W5/D1 Legs + Abs

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

Dari

Mica

Jessica

*If you feel it’s needed, increase weights starting this week by 2.5 to 5 lbs*

EQUIPMENT
• Barbell
• Kettlebell
• Pull-Up Bar
• Dumbbells

We’re kicking off the week with Legs + Abs 🔥. Your first circuit is legs and your second circuit is abs! Your choice to do them one after the other or do each exercise for all three rounds before moving on 😝.

Good luck and don’t forgot to warm up!!

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

• Bring feet as tightly together as possible.

Tiny Squat Dives

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

Barbell Back Squat | Warm-Up

• Place the barbell across your upper back.

• Step backward and behind your front leg, keeping your core engaged and back straight.

• Bring your back knee down until both legs reach 90 degrees in a curtsy.

• Step back to the initial position.

Barbell Curtsy Lunges | Warm-Up

Warm-Up

• Stack your shoulders hips and heels over each other.

• Don't allow yourself to lean forward, keep your chin and eyes up. Engage the core.

• Sit your hips back and down as you squat.

• Push through your heels to stand up.

Barbell Front Squat

Barbell Curtsy Lunges - LEFT

Barbell Curtsy Lunges - RIGHT

• Place your heels up on the elevated surface. You want your feet to be pretty narrow, but not too narrow that you hurt your knees!

• Sink into your squat, pushing your hips back and going as low as you comfortably can. Your quads should be working!!

• Keep your inner thighs tight and core engaged.

Barbell Raised Heel Squats

• 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

CIRCUIT 1 - Legs

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Revolved Crunches

• Hold the dumbbell in your had, hanging on one side.

• Lean to one side, using your obliques to lower and lift.

DB Side Bends - LEFT

DB Side Bends - RIGHT

MODIFICATION:
Do leg raises laying down on the floor.

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can, drawing your tailbone down.

• Keep tension in the shoulders by lightly pulling on the bar.

Hanging Leg Raises

• Start seated with a dumbbell in between your hands.

• Hover your feet off the ground. Optional to cross the ankles but you want to keep your inner thighs together!

• Keep your chest up and core squeezing tight. Wrap your tailbone down.

• Rotate dumbbells from side to side, maintaining a strong core.

DB Russian Twists

CIRCUIT 2 - Abs

W5/D1 Legs + Abs

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

Elena

Porcha

W1/D3 Legs + Abs

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

Trisha

Alicia

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/D2 Upper Body

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

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

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

Love it as always!!! To the point ♡ thank you, Shaina

W3/D3 Legs + Abs

W3/D4 Upper Body

Jane

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

W3/D5 Full Body Circuit

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D3 Legs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

Seetha Ramasamy

W6/D1 Legs

W6/D2 Upper Body

4 rounds makes such a difference! Tough but great workout!

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W5/D1 Legs + Abs

Community

More workouts from Shaina Fata