Name: Playbook - Inanna Sarkis - W3/D3 Booty + HIIT
Uploaded: 2021-11-16T13:55:00.455Z
Duration: 45 min
Description: W3/D3 Booty + HIIT

Warm up

Circuit:
- Banded burpee + jumping jack
- Banded glute bridge openers
- Banded lateral leg lifts

Circuit:
- Dumbbell swing + pop squat
- Db single leg glute bridge
- Db glute bridge 

HIIT cardio

- Run on a treadmill or outside for 1 mile

Treadmill run

- Place a band around your legs above the knee
- Perform a burpee
- At the top of the movement the jump is a jumping jack

Banded burpee + jumping jack

-Place a band around your legs above the knees
-Lay  on your back and raise your hips into a glute bridge 
- Perform leg openers by pushing your knees apart and back together

Banded glute bridge openers

- Place a band around your legs above the knees
-Raise one leg up laterally 
-Lower leg back to the starting position

Banded lateral leg lift ( 15 each side )

Circuit

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height
- Pop your feet in as the dumbbell reaches the top

Dumbbell swing + pop squat

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge ( 12 per side )

- 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

DB glute bridge

Treadmill sprint

W3/D3 Booty + HIIT

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 )

W2/D5  Booty

W3/D1 Booty + core

W3/D2 Booty  ( accessory work )

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!

W3/D3 Booty + HIIT

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