Name: Playbook - Ashley Palmer Fitness - Booty + Core
Uploaded: 2024-01-05T21:11:45.146Z
Duration: 60 min
Description: Booty + Core

We are adding in a little extra core work with today's lower body day. Working the booty and core and I think you're going to love this one!
You are going to start your workout with a 15min LISS cardio to get that HR up slightly then jump into the workout.

If you haven't tried doing LISS Cardio before it means, low-intensity or low impact steady state cardio. Stay at the same pace for the duration of the exercise. Your heart rate should be at about 65% effort which will put you in the fat burning zone. A great way to judge that is making sure you can talk throughout the duration of the workout.

LISS CARDIO

15-MINUTE LISS CARDIO

(8 each side)
- Come down on the bench with your upper back on the edge, your legs out long with your feet lined up directly below your knees
- Place a dumbbell on your hips holding the ends of the weight
- Take one foot off the floor taking the leg out straight
- Dip your hips down and drive them up squeezing the booty at the top

S.L. Hip Thrusters

- Start by placing 2 places or 2 dumbbells on the floor in a wider position
- Step on the weights to the heels are elevated and toes are on the floor
- With either 1 weight held at the chest or 2 weights held above the shoulders come down into a sumo squat position
- Keep the pelvis tucked instead of hinging at the hips pushing the glutes out

Elevated Sumo Squat

(10 each side)
- Place band above knees and come down to knees and forearms
- Extend one leg out
- Take the leg up and over to one side then the other

A-frame Leg Kicks

Booty Circuit

(10 each side)
- Lie down supine on the floor with legs up 
- Take one arm back behind the neck with the other arm extended down to the side
- Bring the elbow and opposing knee toward each other, extend back out, then reach to the opposing toe
- Do one side for allotted time then switch sides

Knee to Toe Cross Crunch

(10 each side)
- Come down onto your side with your bottom leg bent back at a 90deg angle.
- Make sure to keep your hips stacked and your elbow below your shoulder for stability
- Take your top leg out straight keeping the foot off the floor and extend your top arm out above your head
- Pull the knee and elbow in together creating a crunch in your oblique and extend back out

Oblique Crunch in Side Plank

- Come down onto your forearms with your elbows lined up directly below your shoulders and your legs out long with feet lined up with your hips
- Keep the neck in neutral position making sure to not drop the head down. This will help keep the back flat
- Engage the core and glute muscles and hold for duration of exercise

Low Plank Hold

Core Circuit

- Come to lie in a supine position with knees propped up and feet directly below the knees
- Push booty up off the floor and once at the top of the bridge take the legs out into abduction and back in then come back down to the mat

Abduction Bridge

- Sit on the floor placing your heels down with toes up to start
- Grab the back of your knees, roll the shoulders back with chest out and lean back taking your feet off the floor
- Lean back enough to where your core just begins to shake or is engaged and lower legs are parallel to the ceiling.
- Take your hands off the floor and extend them to the sides of your legs. Hold for duration of exercise

Boat Pose

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

- Come down on the floor taking your legs in a butterfly position by placing the soles of your feet together and knees going out wide
- Place your hands behind your head/neck to help support the head
- Pulling with your core and not your neck, crunch up until your abdominals are engaged and come back down
*TIP- Point your chin up to the ceiling to help eliminate pulling with your neck

Butterfly Crunches

- Start in a quadruped position with your hands below shoulders and knees below hips with the toes in the floor and heels up
- Place a dumbbell on the back of your knee and bring your leg to square or 90deg to hold the weight
- Kick your leg up bringing your knee level with your hip and back down
- Make sure to engage your core and keep your back flat trying not to over extend the low back

DB Donkey Kicks

- Sit down on the floor leaning back to a C-sit position enough until the core is engaged and your feet come off the ground
- Take a single dumbbell back and forth from side to side staying engaged in the core the whole time
TIP- Make sure your chest is pushed out and shoulders are rounded back to help engage upper core muscles and keep the low back from rounding
MODIFICATION- Keep heels planted on the floor for better stability or eliminate the weight

Russian Twist

Combo Finisher

Booty + Core

Leeeeeggggsss!

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Lower Body Circuit

Legs and Abs

Lower Body Circuit + EMOM

Lower Body Endurance + Core

Lower Body HIIT

Hamstrings + a little HIIT

I just finished 8 weeks of Ashley Palmer Fit and have loved it. I have done at least 3 of her workouts per week.  The first 3 weeks took discipline because I was so out of shape.  Starting week 4, I looked forward to the workouts as I was feeling stronger.  I love the work-outs. The only reason I didn't give it 5 stars is because the exercises with timers aren't usually set correctly.

Booty + Core

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