Name: Playbook - Alexis Nielsen - W7/D2 Glutes & Core
Uploaded: 2023-04-13T05:32:48.300Z
Duration: 30 min
Description: W7/D2 Glutes & Core

For this workout you’ll need a mini ball and a pair of lightweight dumbbells.

- Start by lying down on the floor, placing ball between your knees
- Squeezing ball between knees, lift hips up off the floor
- Slowly lower back to the floor
That’s one rep

Mini Ball Hip Thrust Squeezes

- Start on hands and knees
- Place ball behind knee of one leg
- As you lift your leg up off the floor, keep ball behind knee, squeezing it in place
- Lift foot up towards the ceiling before dropping it slightly, allowing leg to once again be aligned with hips
That’s one rep.

Complete reps on both sides

Mini Ball Donkey Kick Pulses

- Start on hands and knees
- Go up on the balls of your feet, pushing through your shoulders, lift your knees up off the floor 
- Lifting your knees up off the floor, squeeze the ball between your knees
- Try to hold position for 5-10 seconds 
- Return knees to floor 
That’s one rep

Try doing 5 REPS X 5 SETS

Mini Ball Table Top Squeezes

- Start on your hands and knees 
- Elevate one arm (dumbbell in hand) and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Dumbbell Bird Dogs (Lightweight)

W7/D2 Glutes & Core

My legs are feeling it and I broke a sweat! Nice.

Magda

I loved it! Very good, trying to get back into fitness after having my lovely son!

Annie

Erica

W1/D1 Lightweight Legs

This workout as amazing!!! I loved that my heart rate stayed up the entire time and zero jumping was involved! 😁

Great quick workout! I’m a stay at home mom of two under two (just shy of a year apart) and this was quick enough to fit in during my youngest child’s nap while the other ate a snack and watched a quick show. Took me a minute to figure out the timers on the app but once I got the hang of it it went really well.

Mackensey

W1/D2 No Jumping Cardio

This workout was intense. If I’m being honest… when I first looked at the videos I was like oh I totally got this only to quickly learn I totally didn’t 🤣 definitely going to be feeling this one tomorrow!

W1/D3 Mini Ball Core

Oh my goodness I’ll feel that one tomorrow! My arms needed that!

Julie

Krystal

W2/D1 Lightweight Arms

Loved this one! That tiny little ball is so challenging.

Great workout, really had my hamstrings working!

Renee

W2/D2 Core, Hamstrings, & Inner Thigh

Ok this was challenging but I loved every minute of it! Worked my back, core, glutes, and arms. I feel great.

Taylor

W2/D3 Lightweight Back

W3/D1 No Jumping Cardio

Oh man! I still have to modify the jumping jacks but I broke a sweat and got my heart rate up. I felt that was a very achievable workout while still being very challenging! My muscles sure felt it!

W3/D2 Lightweight Legs

Woo! Love the quick workout as a stay at home mom of a one and two year old. I used two 5lb dumbbells… the prayer pulses were a great finish exercise.

I don’t know what happened to me but I could hardly get through it all WITHOUT weights! Ha! Great workout even still!

W7/D2 Glutes & Core

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