Name: Playbook - YOGOSKENZ . - 🔥 Legs & Glutes 🍑 @ the Retreat 🌴
Uploaded: 2024-02-23T05:28:35.401Z
Duration: 20 min
Description: 🔥 Legs & Glutes 🍑 @ the Retreat 🌴

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

Thank you for giving us all so much opportunity to work on our health and well-being!!
Its so priceless 💚

Ashley

Megan

Probably my fav leg workout! Quick but oh so efficient. 🔥

Sarah and Danny

Did the warm up song with a band to up the intensity, and as well, instead of doing just 2 sets, I did 3 sets!! Man, I’ll feel this tomorrow 💪

Taylor

Chelsea

The first sweat I have had in over 2 months. Felt so good. I have lost so much muscle tone but ready to gain it back for second and third trimester so my legs are strong for my birth!

Emily Horine

Kendall Xena-Ann

Simar

Caitlin

Dana

OMG... what a killing leg day amazing I enjoyed a lot feeling so great that I could finish 😄👏👏👏👏

One of my favs 🦵 

BTW.... Glad to see you persevere! The rhetoric in today’s world is frightening. I have no problem with differing POV’s but the hatefulness toward opposers of the left is gross... I admire you for speaking up and staying true to yourself and what you believe. Thanks for representing 🇺🇸 

And I never liked Alo anyways 😵😂

✌🏼

Kristen

Felt like I was back in Costa Rica with all of my sisters! Killer workout even if I’m in Utah ;)

Kealoha

Real life timing. Put yourself in the picture more, to see good form instead of students. Take care :) x

Suey

Kholo

Carolina

Mariah

I haven’t done this one in awhile but I really enjoy it

Did this after being sick for about a week. This felt soooo good. And it’s not cardio heavy so for me it was the perfect intro back into working out with my fave trainer- YOU!!

Alexandra

Christina

Carla

Cameo

Ele Yura

Kenzie ya killed me !! Again!! Glutes and calves BURNING ☄️🔥🔥🔥

Jess

I wish I could have seen you explain the move instead of just you doing the move.

This extended quad things were way more intense than expected! Cool drill 😀

Coral Twomey

Great workout! Just really love high intensity stuff!

Katelyn

My legs feel so good! No to pick which flow to do🤔... I think I’ll go with your hip opening flow!

Sabrina Toebben

i love how fun yet challenging the retreat exercises are!

Kenzie

This is another great leg focused workout that’s completely bodyweight based, with some exercises that practice balance as well, engaging all the leg muscles as you stabilize! Hope you like it- we loved it at the retreat and were sore the next day! The warm up is awesome! 🙃
You just need a band! 
Run thru it 2x!

Sally Squats - Look up the song, “Flower” by Moby. 
For the whole duration of the song, maintain a squat stance, and stand up when the song says “Bring Sally Up”, and then squat down every time it says “Bring Sally down”. 
Anytime there’s a verse or break in the song, HOLD the squat and pulse!!! 
To intensify it, use a band!

Warm up

If you can make these balance lunges, do it! We just didn’t have benches or chairs, so we pulsed instead. You can also add dumbbells!

20- each leg

Lunge Pulses

Slow Malasana Squats

Glute Bridge Lifts

Banded Side Squats

Modify: air squat
Intensify: use a dumbbell

Squat jumps

Our feet are turned out - pulse, as in keep your heels up the whole time, not lowering them down all the way so u keep contraction in your calf. 
Add a dumbbell if u want!

Calf Raises (pulse)

You should feel this not only in your extended quad, but a lot in your standing glute!
15 each leg - slow

Extended leg swings

Step Back Lunges

Keep fingertips down on a block or the ground, hips squared. 
OR- for extra challenge, try balancing with both hands up at heart center. 
Really kick that leg high up and squeeze the glute at the top. 
15 each leg

Warrior 3 leg lifts

Wide leg forward fold calf raises 

Try to keep a flat back 
Engage the hamstrings and the calves

WLFF calf raises

🔥 Legs & Glutes 🍑 @ the Retreat 🌴

Love intra stretch workouts!!🍑🙌🩷

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

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!

Jessi

🔥 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

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

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

🍑 Leg Isolation Focus 💫

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

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!

🔥 Legs & Glutes 🍑 @ the Retreat 🌴

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