Warm up

Superset: 
- Air squats
- Standing toe taps

Circuit:
- Banded march with toe taps ( front to back )
- 180 squat jumps
- Banded march toe taps  ( side to side )

Superset:
- Banded lying openers
- Banded side elevated donkey kick

Cool down

- Skip rope with rope passing under your feet once each jump

Jump rope

- 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

-Place an object in front of you one the ground
-Hop and move athletically as you alternate tapping your toes to the object

Standing toe taps

Superset

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backward as you tap your toe to the center with each rep

Banded march with toe taps ( front to back )

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )

Circuit

-Place a band around your legs above the knee
-Lay on your side and lift your leg laterally working your abductors

Banded lying leg openers   ( 12 each side )

-Place a band around your legs above the knee
-Get on your hands and knees
- Raise you leg up into a fire hydrant
-Keep your leg elevated as you do donkey kicks

Banded side elevated donkey kick   ( 12 each side )

-Perform a variety of jump rope variations and drills

Jump rope drills. ( cool down )

W2/D5  Booty

A little difficult if you’re a beginner but if you push though it you feel great at the end

Nickademus

Buuurn baby🥵 had to take longer breaks, but I’ll get there! Awesome first day.

Paris

Rosa

W1/D1 Booty + core

So good for my muscles. Had to modify a bit but I know I'll get better over time! Loved the stretching at the end really pulled this workout together

Ailén

Cloé

W1/D2 Booty  ( accessory work )

Maria

Aina

I don’t like doing cardio but I loved this shit!!

Daniella

W1/D3 Booty + HIIT

Jennifer

Ashley

W1/D4 Booty  ( accessory work )

W1/D5  Booty

Marta

W2/D1 Booty + core

W2/D2 Booty  ( accessory work )

W2/D3 Booty + HIIT

W2/D4 Booty  ( accessory work )

W3/D1 Booty + core

W3/D2 Booty  ( accessory work )

W3/D3 Booty + HIIT

W4/D1 Booty + core

W4/D2 Booty  ( accessory work )

W4/D3 Booty + HIIT

W4/D4 Booty  ( accessory work )

I’ve gone down a dress size just by this 4 week program. Can’t wait to continue!

W2/D5 Booty

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