Name: Playbook - YOGOSKENZ . - 🍑 Leg & Glute Variety PUMP!
Uploaded: 2024-01-29T20:07:40.411Z
Duration: 40 min
Description: 🍑 Leg & Glute Variety PUMP!

Warm up: 5 min bike or jog 
5 mini circuits 

Round 1: 
20 squat jumps 
20 narrow KB squats (I’m holding 35lb) 
15-30 second rest, I suggest in a deep squat. 
20 wide KB squats 

Round 2A:: 
BACK SQUATS: pick a weight heavy enough to challenge you for 10 reps. ** No barbell? Use your heaviest dumbbells or kettlebells and do 20 SLOW squats, 4 counts up and down. 
2B: Speed hike 1 min (I’m at a 30i x3mph). *You could also jog for 1 min at a 15i x 6mph if your treadmill goes to 15i. ** OR see the Hike Sub exercises where I use a bench! 
X3 rounds (back squats + hike x3)

3A: SLOW hip thrusts 
3B: 2 min hike or jog or other cardio-leg exercise 
X2 rounds

4: Split squats - do 20 reps each leg, 2x. 

5A: Kickbacks
5B: Lifted clamshells
X2 rounds

Squat jumps

KB squats

KB squats (wider)

Back Squats

Speed hike

Time under pressure! Slow these down to really feel each rep burn. Go slowly up, and slowly down. Finish off with quick pulses at the top to really fire your booty up.

SLOW Hip Thrusts

Hike sub: Bench/Box jumping taps

Hike sub; Step Up Hops

Split Squats (Bodyweight)

Use something so your torso is parallel with the ground so u can isolate the glutes and stay out of your lower back. Add a band or ankle weight for more resistance!

Kick Backs

The video shows this move from the front and back. You will feel this in your glutes!

Lifted Clamshells

Try lifting that top leg for an extra flex

Extra lifted clamshells

🍑 Leg & Glute Variety PUMP!

Yoga Flow/ Hip openers

WOWOOWOWOWOWOWOOWOWOWOWOWOWOWO! Loved this!

Alexandra

Elisheva

🌶️ Short & Spicy LEGS 🔥

Fun “Ninja” Flow!

That was intense and tough! Stoked to work my backbends now!

Mackenzie

UPP Body & Back Work

“BERT” (bodyweight CrossFit)

❤️Couples Workout for V-Day! ❤️

Lori

Krystine

Annaleigh

Full Bod Circuit

It was a good flow but I had to stop a few times to watch what you were doing and then rewind versus being able to listen to your voice cues and follow :)

Kacie Martin

Britt

Carole

🌼Full body Yoga-Workout (from WO.FLO 25!)

Miss you! I’m happy for you that you made the choice to hop off social media. It’s not easy. So happy you and your family are well! I’d love to see lots of yoga flows! A new years goal for me was to get better and become more consistent with practicing yoga. Take care 🫶🏼

Katelyn

Yay, love this! Haha, only took me 4 months to find it, but life is busy! Love all your stuff, and as a busy mom myself, I’d love to see more quick, pack-a-punch workouts (I love finding workouts that can be done in 10-15 minutes). 😁 You’re the best!

Kelsey 

Love seeing this update ! Thanks for sharing! Looking forward to learning more about weight lifting!

Christy

Life Update! ( July 2023)

Loved this. Any alternative for the battle ropes?

Jessi

Deeeeeeeaaaaaaad at 50 seconds by the time the ropes came along! Lol loved this

Another great one in the books!! Can’t wait to tackle that one again! Phew!! Sweat dripping and can’t feel my arms, just the way the almost end of a workout should feel like! 💥 💪

Amanda

UPP Body Beast 👹

So good. I definitely worked up a sweat on that one!

Mallory

Killer workout! 🔥 Any way you can group the exercises together into supersets in order to swipe to next superset quickly? Thanks for a nice little burn to start my day!

Megan

Another fun and challenging one!! Love that it’s easy to adapt to make it more/less challenging per ability/strength level. Thanks for sharing what you love!!

Slow n’ Steady Full Body Burn 🔥

Love the low impact option! Hope your knee feels better soon

Loved the low impact! Still tough and sweaty!! Feeling good!

I loooooove this one so much!!! So much fun working out with you again! Can’t wait to do your new flow for follow up!

No-impact Lower BOD

Melissa

No-impact Legs (knee friendly)

First time doing crow pose since pregnancy and post partum!!!! Still gotta work up to my pincha and headstands again! But wow can’t wait to practice this daily!!!

I’ve missed your flows! I couldn’t care less about mom life so please keep them coming! This will definitely be on repeat for me!!

Sydney

Slow-paced Flow with inversion play

This was really hard, but I managed by pacing myself, and it feels good to finish it 💪🏻

Elizabeth

Lauren

Upper body & core

Perfect morning workout. Simple and effective

I love how basic but effective this workout is. Absolutely no equipment necessary. Something weighty to make it more difficult, but you could literally use anything, not just dumbbells! My legs hurt so good 😄

Carla

LEGSSS- strength

Great sweaty, full body workout! Love that you can always challenge yourself with your workouts! On 🔥!

Full Bodyweight Circuit

Simple Gym 20 min full body

Zeljka Lazarevic

Upper Body Circuit 30-20-10-5-1

Great series full of stretching and feeling your muscles! Fully recommend for an easy or recovery session.

Love this. Perfect for a low key day. Not high intensity but still gets all the muscles working and stretched out. 💪🏼

Teja

Mobility Work

I love how easy it is to do your workouts at home with minimal equipment, but how flexible they are, as in, you can modify the workout to make it harder or easier so that it’s appropriate for everyone. I increased weight today to make it more challenging, and that’s the first time I’ve increased weight in quite awhile. But it was fun making this workout a little tougher!

Yes!!!! Please more of these!!!! I have missed these workouts

Cameo

Killer burn and sweat! 🔥 Loved the quick, full-body workout!

Full Body 25 min

💦 Full Body Partner Workout 🔥

LOVED IT!!! I’m in my kettlebell/animal flow/CrossFit era so please share more!!!!

Super fun! Even partner free. 🤷‍♀️ Keep rocking through the day!! 💪 🧘‍♀️ ✌️

LOVED!!!! Need more animal flow plus strength combo type workouts!!!

Fun KB& Bodyweight Circuit

I decided to do 2 sets of this whole workout and holy CRAP, my legs are on fire!! 🔥 totally worth the try if you want to increase the intensity!

Taylor

Woo! That was nice and sweaty. Feeling the leg pump for sure.

amanda

Walk-Funny-the-Next-Day LEGS

Finished in just over 16 minutes 😅 love the quick burn and sweat!

Lindsey

This honestly was everything I was looking for in a workout today! It’s like I thought up the exercises I wanted to do and you put them together for the perfect upper body. I LOVED this one!

Mini-Circuit ABC (Upper Body) 💪🏽

🍑 BRUTAL BOOTY 🍑

Perfect for getting back into the rhythm of exercising!

Thank you for doing one for after you’re sick! It’s so hard to start again sometimes after losing momentum but this helped a ton. Would love one for transitioning back into leg day.

Nicole

Post-Sick workout (upper body)

My body is on 🔥-everywhere. I’m feeling that one! I added on a core workout and I’m burnt! Time some yoga to stretch the burn! Simple but super effective!! Loved!

Super quick and effective! Thanks 🙏🏼

Shewwww that was intense!! But in the best way! 💪🏼

Katie

15-12-9-6 Full Body🥵

6 months ago I could barely do 2 of those bench handstand push ups. Now I can do 3 sets of 10 🎉 💪🏼

WORK: Arms/Core

Loved it! Super fun mix-up of a full body sweat! You can really push yourself through this for an intense burn!

SUPER THANKFUL for FUN workout options to help me build strength and start my mornings off with a SWEAT! 🥵 🧘‍♀️ 💪

Amazing. Had an all day orientation for a new job and I loved this on my ten minute morning break!

🍁THANKSGIVING Weekend Workouts! 🦃

Cealia

I looooove this quad strong option and it goes by sooooo fast!!!! 🔥🔥🔥

Quad Squad

Loved loved loved! Will definitely be repeating!!!

Karolina

Can’t get enough of this flow! Almost have it memorized 🙌🏼 thank you and happy holidays!

Gentle, Fluid, Full Body Flow

I am LOVING these upper body workouts you’ve posted recently!!! They are my dream combo of exersizes. And go by so quick

Dana

PUSH-PULL-LIFT 💪🏽

That was fire!!! Major TFYT vibes and I loved the challenge!!!

Loved the real time follow-along. So much easier than flipping through all of the little video clips. 👏👏👏

JB13

🧦 Sock Slide Special 🥵

Good one 👍🏼 left my arms and abs shaken

True Arms & Abs

BOX BAND BAR- Full Body

Was able to do this with a sleeping baby in the room! Perfect 🤩

I have to say you’re the best at creating workouts that are burning like fire within 20 minutes. I feel like I got a completely full workout with my glutes on fire!!!

AMAZING!!!!!! Love this one! Short, intense, and works all the muscles in legs and butt🍑 will definitely do this one again!

Valerie

🔥 Balcony Burn; LEGS (Intra-Set Stretch)

Loved this one too!!! Love the short, no equipment needed, intense workouts! Thank you!!!

🍑 Leg & Glute Variety PUMP!

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