Name: Playbook - YOGOSKENZ . - 🔥 Friday- LEGS 🦵🏽
Uploaded: 2023-08-15T18:24:01.169Z
Duration: 60 min
Description: 🔥 Friday- LEGS 🦵🏽

Cealia

Wow intense! Can’t believe I did it even lol the last wall sit was the most difficult 😅

Valerie

i really liked the fast flow! the rolls were fun!

Katie

Today's yoga was much fun and very hard! Workout was a quad burner and I added on a little booty circuit at the end. I wasn't able to do a full minute wall sit or a 3 legged chaturanga on day 1 and now I can!

Lindsey

Tiiight leg workout. Fun yoga flow. Recipe for a good workout.

Bree

I always always always LOVE your legs days 🔥🔥🔥🔥
I have seen such a difference in my leg strength and definition!

Finally was able to do the “fast” version of the yoga! Even caught a forearm stand at the end! Also quads are so well worked from that workout! 🥰

Rachel

There was some moves in that flow that I’ve never tried before. So fun to be able to try new things. I enjoyed that!

Jessi

My new favorite flow 😍 my toddler couldn’t help but join in with me rolling on the ground!

McKenzie

I hated jumping squats but I feel not that bad!! Thank you for your WOYO!! It’s definitely making me stronger!!

Nahoko OkadaAttey

Phew!! My quads were on fire, until I did that ⓈⓊⓅⒺⓇ-ⒻⓊⓃ yoga flow!! Great start to my Friday!! 😁

Amanda

QUAD SQUAD 🔥 

WOYO WEEK 6, Day 5, WHAT!?! 

3 ROUNDS 
Since we focused on the back of our legs (our booties) on Wednesday, today we’re hitting our QUADS, so get ready for a burn. Do the warm up, then do 3 rounds. 
Each round took me about 6 minutes, plus the warm up in the beginning which should be between 5-10 minutes. 

YOGA: Todays yoga is a little longer but fun. We play with some new, functional movement that incorporates new creative moves and rolls. 

You’ll see 3 different videos. One is a Rolls tutorial to further break down some of the rolls we do. Highly recommend you do that first. 

The 27 minute flow is more detailed and instructive; we move thru the flow slower. 

OR you can choose to go straight to the 13 minute flow with less cueing where we go thru it faster. If you choose the 13 minute version, the rolls tutorial will be helpful to do first.

Ideally you will first do 5 minutes of cardio- like biking, hiking, jogging, jumping rope…
Then do: 
10 air squats 
5 split squats each leg 
Repeat 3x

Warm up

180 jump squat turns

I’m using a heavy kettlebell. Use what you have!

Heavier Squat (with weight)

Air Squats

Hold a dumbbell straight over your head with both hands to increase the challenge. Be sure you keep good form & engage your core- don’t arch your back. 

*Or, hold the dumbbell normal or not at all!

Overhead Split Squats

Jump Squats

Wall Sit

🔥 Friday- LEGS 🦵🏽

Love the “yes be kind and gentle but there’s also a time and place to be harder on yourself and push yourself” I definitely need to hold myself more accountable!

Kelsey

Sara

Excited for the new program and challenge!

Alivia

💛 Sunday- Mindfulness Goal 1

I did one min for each exercise & I wish I did the full two! Still good to know where I stand with each exercise. Bring it on!!!

Dani

I did each exercise for 1 min instead, as I’m just getting back into working out after time off and a surgery. Still sweat, still made me feel good, and still excited to compare my results 6 weeks from now :)

Jessie

Whoa girl. That was HARD! Loved every second of it though

📝 WOYO Fitness Test

Pshew!! That was tough esp with a bruised possibly cracked rib. But it felt great on my legs!!

Robin Packer

Felt great to be led through a flow instead of teaching one myself. Felt some of my own tightness restrict me from full expression so looking forward to week six progression!

This is soooooo relaxing Kenzie I love it!

Alexandra

🧘🏽‍♀️ WOYO Yoga Flow “Test”

NICE!!! This felt great!! I did 3 reps.
The wall sits were a titch too long for me, so I did do a break.

Easy to follow, great pace, good workout!

Mar 

Not overwhelming, because the movements aren’t too advanced. But still very challenging and got me super sweaty :)

Elizabeth

👊🏽Monday- Legs

Ancsi

I look forward to the day when I can do all these moves with out dropping to my knees!!!

Kiera

👊🏽Tuesday - upper body

Favorite work out so far in this challenge!!!
I almost took a day off to get a good run in ‘cause I was SO sore from the first 2 days.
I am SO glad I went ahead and did this!!

The last two days were killer, and I definitely finished this workout a lot less sweaty. It was still a bit challenging though because of how sore I am from day 1 and 2

Kailee Openshaw

Didn't feel like I got a workout afterwards. Was a bit easy, but I'm sure my body needs that sometimes. Doing the tripod is a new challenge for me.

Noel

👊🏽Wednesday- Full Body

NOICE!!! Challenging to keep good form, but totally doable!

Meg Goodman

Oof, this was a killer. I wanted to give up. But each exercise is just one set. So I kept focusing on just one set at a time, check it off, then work on checking the next one off. And I DID it! It’s one of those workouts that makes me feel so proud once I’m done, because I see what  I’m capable of accomplishing if I just push through.

👊🏽Thursday- Glutes

Incredible! My arms are shaking!!! 🤣🤣gonna be doing this one again!

Savannaha

Holding true to this week’s focus, I pushed myself and did 3 sets instead of two!

Teja

👊🏽Friday- Arms & Abs

That was short and intense! I love how you’re able to creatively make yoga a sweaty workout.

molly

Today’s yoga flow was exactly what I needed in mind and body. ❤️ Thank you!

👊🏽Saturday- Yoga Day!

I really appreciate YOUR positivity, Kenz!! You remind me of Sally McRae aka the Yellow Runner!

This extra addition to the program helps so much- I love the mindset!

Julie

I love this mindfulness goal this week Kenzie! Thank you for complimenting my messy bun! Lol

💛 Sunday- Mind Goal 2

Really good work out!!! Thanks!
I ran 3 miles before this… I want to slowly add running into this challenge. I think I’ll do easier runs on leg dominant days and slightly longer runs on arm days.

Loving getting my workout and yoga in all in under 60 min! Thank you 💕

Amelia

💥Monday- Legs

I’m a beginner and this arm workout was what I needed to start off to become stronger. Thank you!

Favi

Nice!!! I’m not sure I’ll be able to get a fork up to my mouth but really good upper body work!!

I did not know how much my neck and shoulders needed that until now🤍🤍🤍🤍🤍

💥Tuesday- Arms 💪🏽

I thought I wasn’t going to be able to do it! Those dang burpees do my in everytime lol but I pushed through and got it done!

Not gunna lie, I was a little intimidated by this workout, but I did it!!

So killer! My husband did this with me and it kicked both of our butts👌

Megan

💥Wednesday- Full Body

I want to like these workouts, but they are extremely hard to follow this way. Are we supposed to repeat it as you did it twice? I wish you would record each move individually like a normal workout.

Taylor

Jessica

💥Thursday- LEGS (no equipment)

That was awesome!!!
Feeling stronger in my push ups!!!

This was a really great, quick but intentional core workout. I didn’t have any trouble doing everything that you did in the yoga flow, and it felt sooo good!

💥Friday- Core 🔥

Pshew! I kept slipping off my side crow! I was sweaty from my 4 mile run into the the workout!!

Didn’t have enough time to get to the yoga but everything before it had me SWEATIN’!

💥Saturday-full body fire 🔥

Rachael Patterson

This is going to be so hard! I’m really happy with the goal and definitely need to be more accepting of where I am on this journey. Thanks!

Lamisa

💛 Sunday- Mind Goal 3

Lori

Great workout! My legs are definitely feeling it

Lauren

Can always count on you for a killer workout.

🌞Monday - Legs

That was tough!!!
I had no idea how tight my pecks are!!

That was fun and challenging! Love your workouts 😊

I was shocked I could do the chin stand at all! I still need to work on... everything. 😂 but this was so much fun.

🌞Tuesday- Arms/Core

Nice!! This workout challenged my speed. Trying to do these moves quickly and with good form was tricky!

I did 2 rounds because I have strep throat and didn’t want to over exert myself with going really hard, so I modified a lot but felt really good. 
Burpees 17,23 
Squat jumps 40, 43
Push-ups 37, 25 
Crow crunches 25, 26
Jump lunges 25, 35

Can't believe how much more flexible I already am. Really enjoying all the workouts this week!

🌞Wednesday- Full Body

Sweaty goodness! I did start with a 1 mile warm up run and it set me up for perfection.

That was so good! My legs and glutes are still feeling it from the workout in the beginning of the week but i loved this one! And that yoga flow in the end was lovely. Thank you!

🌞Thursday- Legs

Can’t lie… those hand stand wall walls were TOUGH!!

You make wall hops looks waaaaay easier than what they are!!!!!!!

Gail

Definitely had to modify some but sweaty!! Core is already sore!!!

Sydney

🌞Friday- CORE (upper body)

Pshew!! That was a lot of push-up-y work!!

Loved that yogo-wo!
Lots of practice for the crow pose as I've never tried it before but had so much fun

🌞Saturday // full body (yoga-based)

Love this mindfulness goal!! I’ve been working on this for my New Years resolution.

Love this week's goal. Picking up my banjolele this week, finishing BLACKOUT by Candace Owens, and maybe even making a piece of jewelry. All stuff I used to do before kiddos that has gotten put on the back burner.

I started a painting today in hopes it will help me with this mindfulness goal this week. I’m going to work on it every night when the kids go to bed instead of surfing Instagram. 🤞🏼🧡

💛 Sunday- Mind Goal 4

Was a little easy for a Monday, but nice to have when you don't have much time. I used a band for all the moves and was able to go through it twice.

Love how much burn this give in such a short time😅

LOVED this workout!! After each set, I did the lift weighted with a squat bar to go with it!!

Mandy :)

✈️ Monday- Legs

I really enjoyed the workout and learning new yoga moves. I am so tight and not flexible, I found it really difficult 😅

Michelle.tucker@sapowernetworks.com.au

Loved the workout that helped me practice handstand strength! Most fun workout I’ve done so far this series 💃🏽

Abbi Maurer

✈️Tuesday- Arms/Core

I did this workout once after a 3 mile warm up jog. Pshew!! I feel well worked and energized!!! Now to go fuel!!!

I enjoyed the workout, but needed to repeat it 3xs for myself.

✈️Wednesday- Full Body

I am a puddle of sweat. I did a mile run warm up, 2 rounds of this circuit and then the yoga and I am jello! So good!

Loved this one!! I had to psyche myself up for it though because I hate burpees so much!  So after the initial 30 burpees warmup, I loved the rest of this one! Haha!  Made me sweat for sure!

Wendi

✈️Thursday- Legs (Bodyweight)

I did a 3 mile run to warm up so I skipped the burpees. And the later stages of each tabata saw my pace slacken quite a bit! But I did them all plus the yoga flow. Good stuff! I feel my push ups getting stronger.

Loved the workout but doing push ups everyday is really starting to make my form fall short. I do wish we had a day in between sometimes. Feeling stronger overall!

Hannah

Loooved the yoga but, I have to be honest…I hated every second of that work out! Reminded me of why I stopped doing CrossFit. Don’t get me wrong, it’s a great workout!! I had to pause half way through those dang wall hops! And it made me talk a little ugly under my breath. Haha! I just personally got burned out on Tabata workouts!

✈️Friday- Full Body

Wow… that was fun!! I wasn’t sure if I could do it when I saw the videos, but I did it! I was NOwhere near as quick as y’all, but I did it all!!

Really enjoyed this! It was difficult but very accessible!

Loved this workout! I did fall a little behind so it’s Monday for me but it was exactly what I needed today!!!

✈️Saturday- Football Camp! (Full body)

I went to my second yoga class ever and ate at a new restaurant I've never been to all by myself :) it was so simple but out of my norm and I loved it.

This whole challenge has gotten me out of my comfort zone lol 😂 but I have loved all of it!!

Kassi

As adults you often don’t think of trying something new or different. Often we find ourselves stuck in the same routines day/night. As a parent we are often encouraging our kids to try something new, so why not us this week! Enjoy the challenge!

💛 Sunday- Mind Goal 5

That was fun! I need to watch my form on dead lifts! I’m going to have my daughter (collegiate athlete) help me work on that!

Great workout! Loved the transition challenge, and I think I prefer going to the arm balance from down dog, but when I was learning, lizard lunge was best!

Really liked this workout a lot!  Was quick but effective! And I liked this yoga flow better as well, although I stink at EPK II!  It is a teeeny bit easier from the down dog version.

💪🏽 Monday- Legs

I did 3 sets of each & loved it! 💪🏼 plus I think I might start incorporating that flow into my days more often!!!

This was amazing for today and just what I needed. With the time change, my kids have been sleeping in a little so I got the workout and yoga in before they woke up. Great yoga practice for a cold down this early morning.

💪🏽Tuesday- Arms/Core

My muscles sometimes don’t get time to rest lol. Burpees and push ups almost everyday is doing a number on me. Also had back to back bicep curls today and yesterday. I am burnt lol

I’m loving these circuit workouts! I’ve been able to slow down & really focus on form! 🔥

💪🏽Wednesday- Full Body Strength

WoooEEEee! You know it's a good booty day when you have to punch/love tap your glutes mid workout! Feeling the pump and the yoga felt so good. Added wheel and some handstand practice at the end

💪🏽Thursday- Legs/Glutes

My balance was NOT there today which is frustrating but the sweat was real in that workout! 😅

I loved todays yoga. It’s challenging, but all positions literally anybody can do, I.E. ME! And I look forward to tracking my progress with balancing using this flow.

💪🏽Friday- Full Body

Liked all of it for a quick and easy workout. Great yoga flow! I do like the more fast paced, less talking flows. And prefer the portrait mode over the landscape shots. That makes it easier to mirror on my tv.

In love with this yoga flow! It was my first time working handstand into a flow! Amazing 🙏

Loved the quick challenge & really enjoyed that flow!!!!

💪🏽Saturday- ⏰ Chalk Clock Challenge

As someone who struggles to stay positive, this is something that I’ve been doing for the past 3 years and boy does it help. It definitely helps me to be able to reflect on “bad” days and recognize that there’s always something good that each day brings.

Great mindfulness technique to end the last week! Hard to believe it’s the last week of the program already.

I think this is my favorite mindful goal so far! The past two years were so hard for me, I was really starting to have a victim mentality, and I just think that’s the worst! And it’s easy for me to see when someone else is doing that, yet I didn’t realize that I had been doing that! And the happiest people don’t have a lot, they’re just content with what they do have. And having an attitude of gratitude was another one of my resolutions for this year, so this is perfect for me!

💛 Sunday- Mind Goal 6

Coming off a week struggling with a stomach bug & this workout was the perfect thing to bring back up to speed! 👌🏼

I’m so much stronger, it’s crazy!! These workouts really work! Haha my push-ups are better, my jumps are better, my form is better and I’m so much more aware of it, and I am getting comfortable in a handstand. I’m so excited!!! Thank you!

I cought my handstand finally! This practice is so much fun and this program is very humbling. Today I felt so weak with the push ups but so strong in my handstands :)

🔥Monday - Full Body Strength

I did CCC awhile ago so I competed with the time I got last time! 23:11 last time & 22:38 this time! 🥳

I can do 20 push-ups without rest!! This is so great for me !!

🔥 Friday- LEGS 🦵🏽

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