Name: Playbook - The Fit Green Goddess - Legs at home
Uploaded: 2023-04-01T11:08:04.544Z
Duration: 61 min
Description: Legs at home

I did this workout at home. It can be done at the gym as well.
You’ll need:
-A bench
-Heavy dumbbells
-Lighter dumbbells
-Medicine ball

Dumbbell step up- 10 reps 
1 leg RDL -10
Mountain climbers-30

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Begin with dumbbell in one hand and feet hip width
- Press hips back and lower dumbbell down until mid shin
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Round one:

4 rounds
Db static up and over- 8-10
Hip thrust with db on bench-10 
Box jumps-10

Static Step up and over

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps with dumbbells

Round two

3 rounds 

-Goblet squat - dumbbell- 10 reps
-alternating dumbbell reverse lunge- 10
-medicine ball slam- 10

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell 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

Dumbbell reverse lunge

- Hold a medicine or slam ball with both hands and toss over your head. Don’t use your back. Use your arms.
- the ball will Slam on to the ground so you will turn around and squat down to pick it up
- repeat the movement

Overhead Ball toss to squat

Round three

Legs at home

Leg day!

Moving it Monday

Tighten up Thursday!Leg day

LOWER BODY

Mary

Glutes + Hams

Lower Body (Glutes)

I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Legs at home

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