Name: Playbook - Amanda Amaral - WEEK 1 - DAY 4 : leg (glute focused)
Uploaded: 2021-01-18T11:47:28.601Z
Duration: 30 min
Description: WEEK 1 - DAY 4 : leg (glute focused)

Veronica Mclean

These exercises are amazing.  Thank you 😊

Olesea

Cheli

Mouza

Nakyta

Aysha

Ilonabuhler

On alternating legs exercises the count of 20 is 20 with each leg for total 40 or 10 with each leg for a total of 20?

Also I noticed your routines are typically 3 sets - my husband usually does 4 or 5 - should I do more? What’s the difference in doing more sets?

I’m loving the workouts! 

Thanks! 
Odalis

Odalis

Amanda

It’s all about that GLUTE today 🍑

•Today’s workout you will have a leg workout/Glute focused

•6 exercises and tons of muscles engaged.

•Make sure to tag me on your social posts @amanda_afit and use my hashtag #aabodyfit so I can respost on my page 🤗

1 set of each exercise back-to-back.

40 seconds rest between rounds

•Move slowly to lift the leg then lower back down and switch, bringing the other knee in toward your chest.
•Do not let your hips sag as you march. Also, do not let your low back take over. Keep your abs engaged and really focus on making the glute of the leg that is down work to keep your hips up.

Glute bridge marche

•Engage your core so your low back presses against the floor.
•Push through your feet and lift your hips until they align with your knees, and squeeze your glutes at the top.

Glute bridge

Glute Circuit

Side lying hip abduction

Make sure the weight is in your heels and the knees are lined up with the ankles. While holding in a low squat, lower the right knee to the ground and then the left knee to the ground.

Kneeling to squat hold

Try to make your rainbow arcs higher to really feel this one in the butt

Over the rainbow leg lifts

Step up to glute kickback

WEEK 1 - DAY 4 : leg (glute focused)

Mario Vila

First day back at it after three babies and a few years of no exercising. Day one of the at-home grind kicked my butt ... looking forward to tomorrow!

Kerry

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

Maryam

WEEK 1 - DAY 3 : ABS

Michelle

It was hard but I'm proud that I did it! Thank you 🤗

WEEK 1 - DAY 5 : Hiit

These exercises make my days. Thanks, you are the best 💪🔥👍

Moza

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

WEEK 2 - DAY 8: Leg / Glute focused

It was hard, but great! It’s burning 😓

Wendy Lueder

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

WEEK 3 - DAY 11: Lower body

WEEK 3 - DAY 12: upper body

WEEK 3 - DAY 13: Leg (Glute focused)

Had to go help with my brand new granddaughter. Trying to get back at it now. Thanks for the workouts.

This ab workout did the job!! Was so good

WEEK 3 - DAY 14: ABS

I can’t get enough of these full body workouts!!

WEEK 3 - DAY 15: HiiT

Deborah

WEEK 4 - DAY 16: LOWER BODY

WEEK 4 - DAY 17: UPPER BODY

Yasss I can’t really walk  💪🏽🔥

Week 4 - DAY 18: GLUTE

Abs are feeling tight, almost ready for summer

WEEK 4 - DAY 19: ABS

Hey Amanda. Thank you for the workouts. My participation was very irregular but I did complete this regime. Take care.

WEEK 1 - DAY 4 : leg (glute focused)

Community

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