Name: Playbook - Amanda Amaral - WEEK 2 - DAY 8: Leg / Glute focused
Uploaded: 2021-01-18T11:46:53.899Z
Duration: 25 min
Description: WEEK 2 - DAY 8: Leg / Glute focused

Veronica Mclean

Nakyta

Olesea

Moza

Aysha

Deborah

Ilonabuhler

• It’s time to target those glutes 🍑 focus on controlling the movements to increase time under tension. It makes a huge difference.

• Feel free to add Dumbbell / Kettlebell of you have available in your home.

• Make sure to tag me on Instagram @amanda_afit and use my hashtag #aabodyfit on your videos

• Feel free to message me if you have any questions (201) 331-9785

•Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
•Return to standing, and switch sides to complete one rep.

Curtsy lunges

Slow and controlled
Into fast and explosive

Squat shifts to jump squat

Single leg plyo hip thrusts

Keep your abs tight, your back straight and maintain your knees in line with your toes. Breathe out as you raise your heels and squeeze your calves and then slowly lower your feet to the starting position.

Squat to calf raise

• Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head.
• Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. step back up and repeat.

Prisoner squat step back

Step forward + out of a little for extra glute engagement, start with just your bodyweight

Diagonal lunge

Step up to glute kickback

WEEK 2 - DAY 8: 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

These exercises are amazing.  Thank you 😊

WEEK 1 - DAY 4 : leg (glute focused)

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 💪🔥👍

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

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

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 2 - DAY 8: Leg / Glute focused

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