Name: Playbook - YOGOSKENZ . - 🍑 Leg Isolation Focus 💫
Uploaded: 2024-02-23T05:28:35.384Z
Duration: 35 min
Description: 🍑 Leg Isolation Focus 💫

Jessi

Always a good one to go back to for something quick but still intense enough ☺️

Taylor

Whoo that was sweaty. Feeling a burn in the outer booty for sure!  Gunna go sit in gomukhasana for a while 😅

Dana

Yowwwwwza! It’s been a MINUTE since I’ve first done this workout. The amount of muscle I’ve gained since starting your yogi trainer fixe years ago is insane. Loved this one for the gym!

Alexandra

Caitlin

Ashley

I used a band instead of a bar for the booty lifts, and did 2 min of leg cardio on my own because I don’t have a bike

Changed the cycling at the end to 2 minutes of alternating lunge jumps (20 seconds on, 10 seconds off), and that really upped the intensity of this workout. Totally worth it!

I unfortunately don’t have a spin bike or a smith machine so I modified to using the treadmill and walking at a steep incline at a fast pace, and using ankle weights and a band. Definitely still felt the burn!

I switch up the bike for running and it was a great workout!

Sabrina Toebben

This leg workout focuses on isolating the each leg individually, and even works on your balance. We keep the heart rate up with some weighted squat jumps and bike sprints! I hope you love it!!! 

This workout is more gym-based, as you need a smith machine and a spin bike.

3 minutes on the spin bike: 
1 min in first position, seated. 
1 min in second position
1 min hovering 
Resistance- 7 or 8 (challenging). 
Pace- fast, but not sprinting. 

Point is to get your legs warm and your heart rate up a little

Warm up

You’ll do this series 3x. 
On the glute lifts in the smith machine, be sure to read the description as I describe how I want you to do 3 sets on each leg, all at once, then switch. So you’ll be there the longest each round.

I want your legs dying by the end of these. So pick a decent weight!

Weighted squat jumps

** DO 3 sets of 10 ON EACH LEG, all consecutively. ITS MOST EFFECTIVE IF YOU DO ALL 3 sets on ONE LEG, with a 10 sec rest between each set, then SWITCH LEGS. 
** Bring the bar in the Smith machine all the way down. 
** Make sure the racking hooks are opened away. You’ll have to use your foot to keep pressure in the direction to keep it open so the hooks don’t catch and rack the bar. 
** I have 10lb plates on each side for reference. 
** On all four, on your forearms. 
** Place foot in the middle of the bar, the bar is in the middle of your foot. 
** Knee under foot. You’ll need to press the knee that is down into the ground to keep your hips squared. 
** Press up and squeeze the glute at the top!

Smith machine glute lifts, 3x10 each

Do a full pistol squat, all the way down and back up, for the first rep. Then the next 9 you can just hit 90 degrees. 

Put your hand on a stool or wall for balance to maintain safe form.

10 each leg

Pistol squats

Balance lunges

I spend the first minute in second position (standing up with slight lean forward). Then the second minute hovering. (I show both in this video). 

The resistance should be fairly challenging, like an 8, so that it’s hard to maintain a fast pace for 2 minutes. 

Turn on a fast paced song and try to keep up with the beat.

Spin Bike

Legs: Isolation Focus

🍑 Leg Isolation Focus 💫

Love intra stretch workouts!!🍑🙌🩷

Megan

Emilie Schaffer

Killer. As always. I think the stretching is harder than the actual exercises. 🥵🔥

☠️ INTRA-SET STRETCH 2.0 🔥

First workout with your app! Just what I was looking for!

Diana

Simar

Annaleigh

💦 LEG YOGO-WO (yoga-based leg workout)

I’ve done this workout twice now, and I finally got through it this time with all reps and wowza… my legs are jello 🫠👍🏻

Emily

Marlaina

Leg Ladder Burn Out

Lori

Isa 💛

Fantastic, tough, sweaty, Jell-O leg workout! This was a quick workout but a good one!Another great!

Amanda

⚡️Quick Sweat- Legs (bodyweight)

Katie

Man, haven’t done this one in so long! The burn is very real with this workout! Be prepared!! 🥵🔥

🔥 Intra-set Stretch; Bodyweight Legs

🔥 Balcony Burn; LEGS (Intra-Set Stretch)

This one burns so good so fast!!!!! I love this so much for days I need a quick booty burner!

Perfect for a quick booty burner!!!!! Did this after my shift!

⚡️Quick Booty Burn 🍑

Ded. Lol did this one with a broken hand. Completely doable!!! And sweating bullets Bc of it

JB13

Those balance lunges were killer 🔥🥵

Randi

🚣‍♀️ Not Your Average Sea Legs 🦵🏽🦵🏽

Awesome!! More with bike pleassseee ♥️

Jennifer

Just got my subscription back after trying it out in May - totally worth it! Bought out the annual subscription this time around 😵

Janie

Third time doing this one.  Added another 10 minutes on to it this time

MaryLiz

🦵🏽 Quad-Focus HIIT Spin 🚲

Ouch 😂
I’m going to feel that tomorrow

Just had to walk upstairs to my house after this workout. Think I’m going to move 😂

Cealia

Home Booty 400 🍑

A workout I’ve been waiting to do for over a year Bc of no access to a bike since COVID. This one rocked my world!

This was too hard for me 😂😅 I couldn’t even do the first part completely. I probably should have lowered the weight but I was dripping in sweat. I’m excited to work up to this workout

Sicily

10 - 10 Spin Intervals

Dani

I feel like since I’ve done this the last time, no, I actually KNOW I am stronger because of following your program for years. Yes this workout was still very challenging but I can tell that my muscle gains are stronger, larger, and more capable!!!

Absolutely love that one every single time!

🔥 Hotel-Leg-Burn-Out 🦵🏽

Always love this one, such a good back body burn!

amanda

I love how little equipment we have to use for such a good workout

BBBB - Body.Bench.Bell.Band

This is such a good quick way to get in a Saturday cardio! I love so much how low impact it is also!

🚲 Bike & Hike Burn 🔥

Did this after Costa Rica glutes and back. Felt and burned so good.

This is such an amazing flow. I can’t count how many times I’ve done this on a cardio leg day afterwards and how intense and stretchy it is. I love it!!

Perfect to add onto leg day! Kicked my booty 😅

Strong Leg 🦵🏽 Flow 1

Decided to swap out this Saturdays chalk clock challenge for this one after a quick upper body workout and this has to be a new favorite! I pushed myself and this got my heart rate up and I feel amazing. Wish I could have been there in person ;)

Lindsey

The jump squats in the middle got me! 🥵 good stuff!

Sara

I loved this workout!  It was exactly what my pregnant body needed today.   Will do it again soon!

Nancy

🔥 Legs & Glutes 🍑 @ the Retreat 🌴

Still good! Ever think about hosting another retreat like this?

Hailey

🔥🍑 Back & Glutes @ the Costa Rica Retreat! 🏝

This is such a fast paced hiit. And it was perfect for after my shift. I didn’t feel like doing anything but drove to the gym anyway. Perfect if you wanna take it easy on the upper body ❤️❤️❤️ with low impact but high intensity legs. Just what I needed!

🚲 Spin Bike HIIT workout 🔥

Really enjoyed this one! Minimal equipment and no jumping but still feel the burn big time!! Love how it works the full posterior chain.

Taylor Harmon

Perfect for a day you’re not feeling too hot or recovering from being sick! Still craved movement and felt so good doing this workout!

Marcelina

🍑 GLUTES & BACK

Are we supposed to do 6 sets of the glute lifts (3 on each side) for each set of the work out? So a total of 18 for the entire work out?

This one is always super intense! My booty will be feeling it tomorrow 🔥

Holy leg pump! Definitely going to be walking funny this weekend. That was fire!

🍑 Booty Builder🏋🏽‍♀️

Oh my gosh, me legs are on fire! Awesome leg day. Onto yoga.✌

Mallory

Absolutely love! ❤️❤️❤️
Intense and sweaty!

Fatima

🔥 Leg day // STRENGTH day 🏋🏽‍♀️

Added in some weights and bands to these exercises to make this more strength based. It was perfect !!

Rachel

🍑 LEGS ANYWHERE 🏃🏽‍♀️🌴

Lexis

Such a good leg pump my thighs are jacked right now 💪🏼

🔥 Legs & Butt SHRED 🍑🔥

That was such a new experience for me! 
I’ve apparently always neglected to work my back. This one made me feel fantastic and energized!

It was great! I liked we didn’t repeat exercises 🤩🏃‍♀️

Alejandra

👉🏽Baby got BACK 🍑

I’m trying to pick a body part of the day and work on that and this  has me sweating and legs worked. Thank you!

molly

🔥 Dumbbell Leg Smash 💥

5 min Death Hike ☠️

Only had time for one round but holy Moses that was intense. I had to take swap most of the jumps out for some bands and squat holds/intermittent stretching 😅

Legs are so sweaty and feeling strong!! 🦵 💪🏼

This will forever be one of my favourite leg workouts. I do find that 20 jump squats is a lot to do, so I just do 10 weighted jump squats and still feel the burn 🔥

🏋🏽‍♀️ Leg Pump 🏋🏽‍♀️

First time at the gym in over 14 months… this is the workout I had to do. I am the sweatiest I’ve ever been and this workout was so amazing to come back and revisit. Loved it!!!!

I needed this today! Leg day with a cardio 🙌🏼🙌🏼

Raissa

I didn’t have time to do the whole intra-stretch balance lunges. So I changed it up to doing 20-15-10 for the three sets. Still got my legs burning, though!

🍑 Leg Isolation Focus 💫

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