Name: Playbook - Tiara Alise - Lower Body (Beginner)
Uploaded: 2022-11-11T13:52:54.279Z
Duration: 45 min
Description: Lower Body (Beginner)

This is a lower body workout routine for beginners. 

This routine can be completed in the gym or in the comfort of your home.

Be sure to warm up before completing this workout.

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x-4x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Start with your feet spread no more than shoulder width apart.
- Push your hips back into a chair position.
- Keep your chest up. 
- Don’t raise your heels as you come down.

Low squats

- Step forward keeping your chest up.
- Bring your back knee down until both legs are at 90 degrees.
- Step back to the initial position.
- Repeat on the other leg.
- Perform 10 reps on each leg.

Forward lunge

- Perform jumping squats switching between narrow and wide stance each jump.

Jump Squats

- From a standing position take one giant step back.
- Drop your back knee towards the floor until both legs are bent at 90 degrees.
- Stand back up to the starting position.
- Repeat on the other leg. 
- Perform 10 reps on each leg.

Reverse Lunge

- Place your feet hip-width apart. 
- Lunge over to one side bending your knee to a 90 degree. 
- Lunge over to the opposite side. 
- Keep your body low during the entire exercise. 
- Perform 10 reps on each leg.

Dumbbell lateral lunge

- Push through the balls of your feet.
- Engage your calves as you go up.
- Hold for one second and return back down.

Lower Body (Beginner)

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