Name: Playbook - Aubri & Liv - DAY 1 - itsssa booooty day - GYM
Uploaded: 2024-04-28T18:06:17.669Z
Duration: 70 min
Description: DAY 1 - itsssa booooty day - GYM

Paige

Summer

Rachel Bell Mags

Loved the extra kick it gave my heart. It was hard but enjoyable! Enjoyed the simple yet muscle wrenching moves

Jennifer

Solid movements to target specific muscles; giving you an amazing sweat!!

giaci

First workout with you all and I’m drenched, but LOVED it!

Madison

Myah

HOLY. day one and I haven’t sweat that much in a workout for awhile. LOVE LOVE LOVED IT

Annie

aleena

Feeling so motivated and accomplished after that workout!! Can’t wait to feel like this through the whole challenge. Super pumped 😍

Emma Grace

Michelle

Kate

Corbyn

Flora Kay

Lauren

Shahar

Loved it! I meant to give 5 star!! So excited to start this.

Kymry

Fatima

Kalee Martin

The Goblet Squat to Forward Lunge lift BROKE me 🔥🚒🫡

Courtney

Smcc

Jordan

Kenley

Cailey

Avery

Nicole

WHAT THE WHAT?!?! TONE & TRANSFORM PT. 2?!? We put our blood, sweat & tears into this one. We are so proud, we are so nervous, & we are SO EXCITED. Hopefully you love part two as much as you loved part one, if not more. TONE & TRANSFORM PART 2 BABY…it’s HERE. Enjoy the next four weeks!!

Leg day to start off the week!! Let’s do it baby!! It’s a good one, hehe. Don’t forget to leave a rating & review at the end of your workout!! LUH YOU ALL 💖

LIFTING TIP OF THE DAY: When it comes to weightlifting for the glutes, the mind-muscle connection is a game-changer. By consciously focusing on engaging and activating the glute muscles during each rep, you can maximize the effectiveness of your workout. Visualize the glutes contracting and squeezing as you perform exercises. This mind-muscle connection helps to ensure that you are targeting and working the glutes to their fullest potential, leading to better strength gains and overall development.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout. We also recommend a bit of mobility work. It is important for the body as it helps to improve joint range of motion, reduce the risk of injury, and enhance overall physical performance.

Treadmill Incline Walk 5-15 minutes

WARM UP

4 minute AMRAP to get the body ready to go for the heavy lifts we are going to do, but for these lifts you will use bodyweight or light weight. We are warming up here & getting that heart rate up. Complete as many rounds as you can of these two exercises back to back, with little to no rest, in the four minutes.

1. Stand with your feet slightly wider than shoulder-width apart.
2. Lower your body into a squat position by bending your knees and pushing your hips back.
3. As you descend into the squat, imagine that you are going under a low fence. Keep your chest up and your back straight.
4. Continue squatting until your thighs are parallel to the ground or as low as you can comfortably go.
5. Push through your heels and engage your leg muscles to rise back up to the starting position.
6. Repeat the squat for the desired number of repetitions.

Remember to maintain proper form throughout the exercise, keeping your knees aligned with your toes and avoiding any excessive forward leaning.

*10 each side

Under the Fence

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back straight.
3. Extend your right leg straight back while keeping it parallel to the ground.
4. At the same time, kick your right heel towards your glutes, engaging your glute muscles.
5. Return your right leg to the starting position and repeat the movement with your left leg.
6. Continue alternating legs for the desired number of repetitions or time.

Remember to maintain proper form throughout the exercise, focusing on stability and control.

*10 each side

Bear Plank Kickback

KICKOFF SET 1

1. Start by holding a dumbbell or kettlebell with both hands in a goblet position. Hold the weight close to your chest, with your elbows pointing down.
2. Stand with your feet hip-width apart, maintaining a straight posture.
3. Lift your right knee up towards your chest, while keeping your core engaged and maintaining balance.
4. As you lower your right knee, simultaneously lift your left knee up towards your chest.
5. Continue alternating between lifting your knees, creating a running-in-place motion.
6. Throughout the exercise, maintain a controlled pace and focus on engaging your core and maintaining proper form.
7. Aim to perform the exercise for a specific duration or number of repetitions, depending on your fitness level and goals.

Remember to start with a weight that is appropriate for your strength level, gradually increasing the weight as you become more comfortable and proficient with the exercise.

*10 each leg

Goblet Hold High Knees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

KICKOFF SET 2

The first superset!! This is meant to be a heavy lift for both of these movements. 

REMEMBER THAT MIND + MUSCLE CONNECTION!

- Stand in split stagger stance with dumbbell in each hand
- Hinge at the waist performing a RDL
- Stand back to upright
* 10 each leg

Dumbbell split stance RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

SUPERSET 1

1. Place a small platform or weight plates under your heels, elevating them slightly.
2. Hold a dumbbell or kettlebell with both hands in a goblet position, close to your chest.
3. Stand with your feet shoulder-width apart, toes pointing slightly outward.
4. Engage your core and maintain an upright posture throughout the exercise.
5. Begin by performing a goblet squat: Lower your body down by bending your knees and pushing your hips back, keeping your chest up and your back straight. Go as low as you can while maintaining proper form.
6. As you rise back up from the squat, immediately transition into an alternating front lunge: Take a step forward with your right foot, lowering your body until your right thigh is parallel to the ground, and your left knee is hovering just above the floor. Keep your torso upright and your core engaged.
7. Push through your right heel to return to the starting position, then repeat the goblet squat again, then lunge on the opposite side, stepping forward with your left foot.

Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become more comfortable and proficient with the exercise.

AS THE REPS DECREASE, YOUR WEIGHT SHOULD INCREASE!

24reps=12 each leg
20reps=10 each leg
16reps=8 each leg 
12resp=6 each leg

Goblet Squat To Lunge

I know you're feeling wobbly and questioning your life choices right now, but remember, you got this!! Weight choice here should be heavy!

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both sides
* 10 each side

Dumbbell step ups

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

SUPERSET 2

1. Lie on your side on a bench or the floor, with your legs extended straight and stacked on top of each other.
2. Engage your core muscles by pulling your belly button towards your spine.
3. Keeping your legs straight, lift your top leg as high as you comfortably can, while maintaining control and stability.
4. Pause for a moment at the top of the movement, focusing on squeezing your outer hip muscles.
5. Slowly lower your leg back down to the starting position.
6. Repeat the movement for the desired number of repetitions, then switch sides and repeat with the other leg.

Remember to maintain proper form throughout the exercise, avoiding any excessive rocking or swinging of the body. Focus on using your hip muscles to lift and lower the leg, rather than relying on momentum. Adjust the intensity by adding ankle weights or resistance bands as needed.

*10 each side

Side Lying Hip Abduction

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps
* 10 reps each leg

Skaters/lateral ski jumps

CIRCUIT

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

REST

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip thrust RIGHT LEG

Dumbbell single leg hip thrust LEFT LEG

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back down a tiny bit making a pulse movement 
- Do set amount of reps

Hip Thrust Pulses

BURNOUT

1. Sit on the floor with your back straight and your feet on the ground.
2. Extend your legs out in front of you, keeping them shoulder width apart & with a slight bend in your knees. 
3. Engage your core muscles by pulling your belly button towards your spine.
4. Lift your right leg off the ground and tap your left hand to your right foot, keeping your leg straight.
5. Return your right leg to the starting position and repeat the movement on the other side, tapping your right hand to your left foot.
6. Continue alternating sides, tapping your hand to the opposite foot, while keeping your core engaged and maintaining a controlled pace.

Remember to focus on maintaining proper form throughout the exercise, keeping your back straight and avoiding any excessive leaning or rounding of the spine.

*10 each side

Alternating Toe Taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated
* 30 reps per side

Flutter kicks

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raise + Hip Lift

CORE CHAOS (OPTIONAL)

TODAYS WELLNESS CHALLENGE IS TO DO SOMETHING TO HELP OPTIMIZE YOUR NERVOUS SYSTEM. 

TOP TIPS TO OPTIMIZE YOUR NERVOUS SYSTEM!! 
MEDITATION
GO ON A WALK IN NATURE
GROUNDING
TAP A NAP
PLAYING WITH PETS
SPENDING TIME WITH LOVED ONES
CONSIDER ASHWAGANDHA OR L-THEANINE
READ A RELAXING BOOK
RELAXING BREATHWORK 2-3X PER DAY
MAGNESIUM SUPPLEMENTS
SLOW FLOW YOGA
STRENGTHEN YOUR VAGUS NERVE WITH SINGING

The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body, and it is important to take care of it as it controls and coordinates all bodily functions, allowing us to move, think, feel, and respond to our environment!! Let’s take care of it!!

WELLNESS CHALLENGE: let’s get NERVOUS

DAY 1 - itsssa booooty day - GYM

Jenalise

So do hard! But there was so much variety that I also had so much fun!!

Alexis

This was insane!!! I found myself wanting to skip sections but I didn’t. Feels so good after the fact 😅 and love the wellness tip at the end! Excited to keep doing your workouts! 🫶🏼

Megan

DAY 1 - itsssa booooty day - HOME

Amber

SO good!! I really love the built in core at the end of these.

DAY 2 - Back Day Baby - GYM

Shaina

Anette Solveig Grasmo

Kyndall

DAY 2 - Back Day Baby - HOME

This was a good workout! But very similar to day 2

Bridget

DAY 3 - Total SHOULDER Tone - GYM

That was surprisingly intense for an upper body day which tend to be a bit lackluster for me. So glad I found you gals!

Those flutter kick burners at the end 😅😅😅

Hayley

DAY 3 - Total SHOULDER Tone - HOME

My goodness...ouch. From legs to abs... everything cramped. Lol!

Sandy

DAY 4 - Quad Squad - GYM

hated it during but feels amazing after!!

London

DAY 4 - Quad Squad - HOME

that ab workout killeddd!!!😮‍💨🔥

Olive

DAY 5  - PUMP UP THE POWER - GYM

This had my arms shaking within the first few sets

Lizzie

Took my mom through this workout & had a blast!

DAY 5  - PUMP UP THE POWER - HOME

Probably my favorite one I’ve done yet!!!

Kendall

Yep. I’m obsessed. These workouts are easily some of my favorites I have ever done

sarah

DAY 6 - SWEATURDAY FULL BODY - GYM

Morgan

Laurin

DAY 6 - SWEATURDAY FULL BODY - HOME

DAY 7 - Rest Up Buttercup

Wasn't sure if this was going to feel like it was enough... Spoiler alert: it was!

Holy macaroni those jumping lunges and frog jumps at the end were the death of me in a good way

Great workout! A tiny bit hard on the knees though

DAY 8 - Powerful Legs - GYM

Rachel

DAY 8 - Powerful Legs - HOME

Taylor

DAY 9 - Shoulder Shock - GYM

Absolutely slayed. Loved the little teeny tiny bit of cardio!

Ashlee

DAY 9 - Shoulder Shock - HOME

For an upper body day, I'm absolutely smoked. Amazing!

This was a great one!!! Love how the first two 4 minute sets got me in the zone😤

DAY 10 - Back Attack - GYM

i live how i’m seeing more definition in my shoulders!

DAY 10 - Back Attack - HOME

Such a good fun pump!!! Loved this one SO much

Eden

DAY 11 - ARMS + ABS - GYM

DAY 11 - ARMS + ABS - HOME

DAY 12 - BOOTY-ful Legs - GYM

DAY 12 - BOOTY-ful Legs - HOME

That was the hardest workout I’ve done ! Oh my goodness ! What a killer ! Feeling great after !

Jenna

DAY 13 - FULL BODY GRIND - GYM

Loved the workout, but with a 10 minute treadmill warm up on top of the 1000 rep challenge, it took me 70 minutes (with very very minimal breaks),NOT 30min like it said. Would definitely appreciate more transparency with the amount of time each workout takes. All said and done though, loved the workout itself.

DAY 13 - FULL BODY GRIND - HOME

DAY 14 - Recharge + Restore

Kaila

Tasmin

DAY 15 - Glute Burner - GYM

Alison

DAY 15 - Glute Burner - HOME

DAY 16 - Supreme Shoulders - GYM

DAY 16 - Supreme Shoulders - HOME

DAY 17 - Pulling Pump Party - GYM

did not realize my core was weak till those ab workouts

DAY 17 - Pulling Pump Party - HOME

DAY 18 - Leg Demolition - GYM

DAY 18 - Leg Demolition - HOME

DAY 19 - UPPER BODY SLAY - GYM

DAY 19 - UPPER BODY SLAY - HOME

Felt super athletic! Loved the combination of movements.

Reagyn

DAY 20 - FULL BODY FUNCTION - GYM

Amazing! The only think that would be helpful is with the abs just making it more clear if one rep=one side or if one rep=both sides. 🫶🏼

DAY 1 - itsssa booooty day - GYM

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