Name: Playbook - Chandler Nicoll - W1/D1: HOME Monday BumDay🍑
Uploaded: 2023-12-31T16:45:54.339Z
Duration: 30 min
Description: W1/D1: HOME Monday BumDay🍑

Coming back after almost 3 weeks being sick…. I only finished the first set. Back tonight to get it done then do upper body 💋

Robyn

Christine

Loved this! I really enjoyed the resistance band exercises.

Lynnette

Meeks

It was a great workout and perfect start to getting me to my goals! Thank you so much!!

Katherine

Loved this first day! Also love that there's a home option for all workouts so if I need to get a quicker one in, it's possible! 10/10 🍑✨

Mishy

First day was ROUGH but such a great, rewarding work out 💪🏼

Mary

Amazing to be here again! 🍑 Whole family joined.

Lina

Awesome work out! I did the at home version! Definitely broke a sweat 😓

Yadira

That was an amazing start 🙌🏼 I sure did miss this feeling!!

Ruby

I’m so out of shape! But I needed that burn! 🔥

Shelby

Shari

Great! I had no idea I was so out of shape until I did this but I really feel good about the workout!

Patrice

Day 1 HOME Booty & Hamstrings🔥 

It’s important to remember when working out at home you need to focus a lot on your time under tension when doing your exercises to get the best out of the move! So make sure not to speed through your reps, really focus on form & feeling the movement in the correct muscle! 


Equipment:
•Resistance Band 
•Optional Dumbbell to increase resistance or household items

Standing hip rotations

BW Squat W/Pulse

WARM UP

Place band underneath one foot 
Hold with opposite hand 
Hinge at hip 
Keep straight line from head to hips

Band Single Leg Deadlift (LEFT LEG)

Band Single Leg Deadlift (RIGHT LEG)

Keep back straight, core tight 
Using glutes & hamstrings to move band

Resistance Band Deadlifts

Place band above knees 
Press knees out 
Tuck chin 
Press through heels squeeze glutes repeat 3 times before going all the way back down

Band Triple Hip Thrusts

Grab a resistance band and place it above or below your knees 
Make sure knees are in line with toes (knees shouldn’t cave in ever) 
Step forward staying low in squat position & keeping tension on band

Band Front Walks

Circuit 1

Three exercises! Make sure to do all reps before taking your rest between rounds.

Constant Tension Sumo Squats

Step out with one leg 
Sit heavy in your heel and push hip back like you’re going to sit down 
When you step back in drive knee towards chest

Option: put foot down before raising knee

Lateral Lunge to Knee Raise

Legs parallel to the ground at a 90 degree angle

Wall Sit

Circuit 2

W1/D1: HOME Monday BumDay🍑

Definitely feel inspired for this Mini challenge 🙂

Rebecca

W1/D1 Welcome to 6 Weeks to Fit

Bree

yoooooo you gotta chill on the pauses 🥵🥵🥵😂😂 legs are shaking! 🔥

Saryn Johnson

W1/D1: Monday Bumdayy🍑

Nathalie

Definitely put my weak upper body to work!

Lindsay

W1/D2: Boulder Shoulders & Core

Just completed my second workout and I’m loving them so far! Very challenging, but easy to follow.

Carolyn

W1/D2: HOME Boulder Shoulders & Core

Great! I had to fidget with weights as I realized I was stronger than I thought I was … or in some cases I had to tone it down. Trial and error but really got a good workout in.

Yesenia

W1/D3: Bringing Sexy BACK & Biceps💪🏽

Yes! Needed this today! The workout killed my already burning arms but in the best way possible.

W1/D3: HOME Sexy BACK & Biceps💪🏽

OMG! I underestimated how challenging this would be, but it burns so good now that I’m done 😝

W1/D4: HOME Thick Thigh Thursday

Cinthya

Anessa

W1/D4: Thick Thigh Thursday

had to get this one in with my 6 month old and 3 y/o in the room....wasn’t perfect but some movement is better than no movement lol

Those triple hip thrust and wall sits though 😩😩😩 and lawd doing 4 rounds of 14 🥴😂 Great workout 💪🏾

W1/D1: HOME Monday BumDay🍑

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