Name: Playbook - Chelsea Hofer - Tight Booty Class 🍑
Uploaded: 2024-04-29T21:12:35.761Z
Duration: 35 min
Description: Tight Booty Class 🍑

Love a good lower body day! This one adds in a warm up too since we’ll be lifting a little heavier with those Bulgarian split squats. 

Needed:
Yoga mat
Medium + Heavy Weights

Jogging in Place

High Knees (Pause on 3)

Air Squat

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air Sumo Squats

Walking Good Mornings

Boot Strappers

Seated Figure 4

Warm-Up

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat (right)

Dumbbell Bulgarian Split Squat (left)

Circuit 1

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated Dumbbell Glute Bridge

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Glide to the other side for your rep count

Lateral Lunge (dumbbells)

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Keep knee gently bent as you abduct the same leg off to the side 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge to Abductor (right)

Curtsy Lunge to Abductor (left)

Circuit 2

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg as you elevate the hips and balance on your forearm 
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Elevated Clamshells (right)

Elevated Clamshells (left)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Step back in curtsy lunge 
- Step forward back to initial position 
- Complete desired reps then repeat on the opposite side

Reverse Lunge to Curtsey Lunge (right)

Reverse Lunge to Curtsey Lunge (left)

Circuit 3

Tight Booty Class 🍑

Mozart

EMOM Full Body Class

Creative Sequencing | Full Body | Floating Gomukhasana

kimberly bezenek

30 Min Sweaty Lower Body

Olga

So lovely. Such a nice, anytime stretch! Thank you, thank you Chelsea!

25min Gentle Flow

Much needed flow that was gentle and just the smallest amount of heat. Trying to get back after a shoulder injury and this type of movement has been great

Great flow! I feel better not just my body but my mind!

Love this one. Lovely stretches with some firey strength. Got me warmed up. Thank you!

Candace

Creative Full Body Flow

Adding in the ab finisher was PERFECT 🔥❤️‍🔥 #absonfire

Chels

Strong & Stable Lower Body + Abs

This was so delightful. I was only planning on 20 min of yoga today, but this kept me engaged the whole time. Thank you for a new live yoga class, Chelsea!  This is my favorite format.

30 min Mellow-ish Balancing Flow

Full Body DB Grind

I like the flow. Voice overs are hard for me to follow though ❤️

Rebekah

Lovely flow. Fast paced. I preferred to listen to the words rather than the video. The timing was a little off for me

great flow, but.. we jumped right in and voiceover was a surprise, kind of distanced and less personal experience (though i can see how it’s maybe more practical for filming). i personally prefer when you are connected with us and talking while going through the flow. looking forward to more new yoga here and great studio 💛

Ivana

30 Min Creative Flow

Focused Lower Body Day 🫡

Glute Focused DB Workout

35 Min Lower Body

Oh yeah!! Bring the fire, amazing 😅🔥🔥🔥

Lauren

So challenging 😰 you’ll feel like jello afterwards lol

Cady

20 Min Glutes & Legs 🍑

Teardrop Muscle Workout 💧

20 Min Booty & Legs

10 min Dumbbell Core Class

For some reason I felt this more in my lower back then glutes - could only get through 3 rounds so I don’t kill my back. Not sure if maybe my weight was too heavy or your suppose to feel it - lot in your back too?

Glutes w/a Side of Hamstrings 🍟

Thigh, Booty, & Calves | At Home Workout

Kelly

Beautifully guided stretching! Very much needed. Thank you, Chelsea!

Yoga | Intuitive Hips & Spine

This felt great in my shoulders and upper back in the morning! Love your cues and direction!

Kayla B

PAREET SHAH

Tight Shoulders? I Gotchu 😘

Quick Upper Body (When You’re Short on Time) ⏲️

My first creative sequence - It was challenging but feels good!

Leah

Creative Sequencing | Tiger Pose | Twists 🐯

A great quick workout, that targets all the right places!

Christie

Ok WOW! As someone with no noteworthy home gym, just my mat, this workout was INTENSE and targeted 👏🏻 all 👏🏻the 👏🏻 right 👏🏻 places 🍑 ✨

Christina

Butt Lift 🍑 - 15 mins

This one feels more cardio then burn in my butt

6 Butt Lifting Exercises that Work!

10 Min Deep Core 💪🏻

Vinyasa: Beginner Room to Twist

Really amazing workout - loved this so much!

The ONLY Glute Workout You’ll Ever Need 🍑

Upper Body Burner 🕷️

Total Legs - Dumbbells

10 min Sweaty Legs + Cool Down

20 Min Legs + Glutes ❤️‍🔥

Loved these unique ways to work the core!

Laura

Tighter Waist | 12 min Abs

So nice to have a new flow!! Voice over working now.

I couldn’t hear anything at all — no voice over. Am I missing something? Or is it supposed to be silent?

30 Min Side Body Flow 🎧

10 Min x 3 Mvmts | Glutes & Legs 📌

Moderate Impact Upper Body 🫧

Yoga x Bodyweight Workout

30 Min Lower Body | Bodyweight

So powerful and so so strong💦💦💦🔥🔥🔥👍❤️🙏

Thanya

Total Body Pyramid Workout 🔺

Storme

20 Min Glutes and Legs

I love all the twists and hip openers in that one.

Wow. Haven’t done a sequence in months. What a one to start with. I think I got dizzy with all the twisting. 😜. Loved it

Heather

This one is so, so fun. Love all the movement and the hip work.

Creative Sequencing | Hip CAR Step | Full Body

My new fav go to as a hairstylist. Great class
Which playlist are you playing in the background? Love it 👏🏼

Sydney

Caroline

I didn’t know how much I needed that. Thank you Chelsea!

Yoga for Upper Body Reset ✨

Nina

Creative Sequencing | Gate Pose w/ a Twist | Full Body

Βαλεντινη Χουστη

Gail Wahlquist Lederman

Yoga for Ankle Mobility 🤙🏻

Tracy Sumner

20min Leg Burner 🏋🏽‍♂️

Creative Sequencing | Full Body | Intuitive Movement 🦋

Thank you. Helpful and encouraging. Just keep swimming.

Sheanna Iverson

“What do I do when things get hard?” This is so much more than just handstands… 🙌

Chelsea K 

Banana Back: “How do I get rid of it on the wall?”

That was super helpful! I feel like that's what I'm doing for tuck jumps, too. (bending elbows and collapsing in my chest).

Leba

Very helpful! You do a great job explaining the small nuances of correct positioning…thank you! Now I have to try that… 😋

Tania

Thank you so much for this video!! Really helpful!

Kate

Pike Jump: “How do I fix this shape? I feel stuck!”

Christy

L-Shape: “Why are these so hard?! Help!”

Very helpful and encouraging. I was beating myself up for not getting my butt to bump the wall but it's helpful to know that it's more about the repetition and getting comfortable with the action than actually bumping the wall. Thank you.

Tight Booty Class 🍑

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