Warm up

Circuit:
- Ball slam 
- Sots press
- Side laterals 

Circuit:
- Bent over rows
- FRont raises
- Band assisted pull-ups

Circuit:
- V-up
- Russian twist
- V-sit hold

- Set the ir bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

**ALT: any bike can work, make sure you put it on full tension and spin as fast as you can! If you don’t have a bike you can do high knees

Air bike

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

-Lower into the bottom of a squat with a dumbbell in each hand
-At the bottom of the squat press the dumbbells overhead to full extension and back down
- Stand up out of squat

Sots press

Side laterals raises

Circuit

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over rows

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

-Perform a chin up with a band looped under your knee or foot for assistance

Band assisted chin up

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Russian twist

- With your body in a V-sit hold position for time

V-sit hold

W4/D4 Booty  ( accessory work )

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 )

W3/D3 Booty + HIIT

W4/D1 Booty + core

W4/D2 Booty  ( accessory work )

W4/D3 Booty + HIIT

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

W4/D4 Booty ( accessory work )

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