Name: Playbook - Abby Schon - Cardio Booty Burn
Uploaded: 2022-07-11T15:16:40.794Z
Duration: 30 min
Description: Cardio Booty Burn

Only able to get in the first 1/2 tonight and still worked up an awesome sweat and burn!

*3 booty circuits & 3 cardio EMOM (every minute on the minute) circuits 
*you should burn out that booty then get your heart rate up for the cardio circuit 
*all you need is loops/bands for extra resistance

*3 moves of various glute raise moves, changing foot position 
*complete each move for 10 reps 
* do a total of 3 rounds

*add loops/bands  for more resistance 
*while lifting, squeeze your glutes, do not use your back 
* back should stay fly, not arched in either direction 
*feet about hip width apart (or where you feel resistance in the loop/band)

Glute raise

*add loops/bands  for more resistance 
*while lifting, squeeze your glutes, do not use your back 
* back should stay fly, not arched in either direction 
*feet about hip width apart (or where you feel resistance in the loop/band) 
*TOES ARE POINTED IN! You may need to bring your feet closer for this position to keep pressure off your knees

Glute raise with toes facing in

*add loops/bands  for more resistance 
*while lifting, squeeze your glutes, do not use your back 
* back should stay fly, not arched in either direction 
*feet about hip width apart (or where you feel resistance in the loop/band) 
*TOES ARE POINTED OUT

Glue raise with toes facing out

Glue raise combo

*complete this move for 40 seconds THEN rest for 20 seconds.
*complete 4 rounds of this 
*step it out for less impact to avoid jumping

Lateral hop pivot Jump burpee

Glute cardio circuit #2

*3 moves 
*10 reps for moves 1 & 2, followed by 30 seconds for pulsing move 3 
*repeat all 3 moves for 3 rounds

*keep feet close to each other 
*raise glutes (use band/loops for more resistance )
*while glutes are raised, widen your legs while keeping your feet still & engaging your glutes 
*bring legs back together & lower to ground in a controlled manner

Glute raise wide to narrow

*keep feet close to each other 
*raise glutes (use band/loops for more resistance )
*while glutes are raised, widen your legs while keeping your feet still & engaging your glutes 
*bring legs back together and repeat ( do not drop to ground for this one)

Glute bridge clam

*keep feet close to each other 
*raise glutes (use band/loops for more resistance )
*while glutes are raised, widen your legs while keeping your feet still & engaging your glutes 
*keep legs in wide position and pulse for 30 seconds

Glute bridge clam pulse

Glute bridge combo 3

*complete this move for 40 seconds and rest for 20 seconds for 4 rounds 
*step it out for lower impact to avoid jumping 
*2 lunges total (one each lead leg) before burpee

Lateral hop jump lunge burpee

Glute cardio circuit 4

*3 moves 
*10 reps on each leg 
*repeat for 3 rounds

*lay on side with loops/bands around legs for more resistance 
*lift top leg and at top pulse for 3 before lowering down with control 
*repeat 10 reps on each leg

Glute side raise with pulse

*lay on side with loops/bands around legs for more resistance 
*lift top leg and tap the ground in front of leg then pendulum to tap the ground behind the leg (makes a triangle shape) 
*repeat 10 reps on each leg

Glute side raise front to back

*lay on side with loops/bands around legs for more resistance 
*bed knees in slightly 
*pull bent legs apart (clam opening) while engaging the glutes & slowly control legs coming back together 
*repeat 10 reps on each leg

Cardio Booty Burn

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