Name: Playbook - Jessica Cahoy - Booty Challenge | Week 1 Day 1
Uploaded: 2024-04-01T18:49:42.117Z
Duration: 20 min
Description: Booty Challenge | Week 1 Day 1

Heading out on vaca end of the coming week so doing some booty challenge because… 🍑🔥

Dawn

Love it! Efficient and easy to incorporate into my daily lift

lauren

Just right. The movements were fun and effective.

Cynthia Miller

Done after leg day and running…time to fill the tank up! Booty 🔥 burns!

Maggie Merritt

Well that kicked my 🍑 Holy burn!🔥 🔥 10 out of 10! That burner at the end… 🥴

First timer here! Took it easy tonight but hoping to progress into the full reps! 🍑

Erika

Tara

I am going to be feeling it tomorrow!! But also summer is coming! 🍑☀️

Melissa Hale

Good bye hammies 😂😂😂 gunna be so sore tomorrow! Let go booty gainz!!

Raine

Jenny

Robbie

Maggie Cherie

4 burnout session trx buffed me 🆙 #tgit

yangBAE

Alena

Uriel

Used this one as a strength for my body fit workout and idk that I’ll be able to walk tomorrow 🤯🙃🫠

Brittney

Really enjoyed this workout! I have followed your fitness journey from competitive CrossFit to fit momma! I have been your biggest fan! Can’t wait to do this booty challenge! You rock little momma! Thank you for this app!

Ashley

Jami Ashcraft

Jade

Andrea

Haley

Feeling good! Those sumo to jump squats mess with my mind. Way to go over body! 🔥

Sandy

Had to modify a few things but got it done!! Ready for my momma booty to pump back up! Haha!

Magaly

Can’t wait to see how these improve over these 4 weeks!

Megan

Katie

Sherry Hicks

Caron

Great little leg burner
BS 105
25# curtsey lunges

20 
21
25
20

Anna

Yahilin

Kathe Martin

Great first day of the booty challenge! My legs are burning! Saving this to my favorites! ❤️

Raquel

Emalea

Def gonna be getting that booty! Feeling the burn! 🔥

Jess

Michele Lopez

Stephanie

Sarah Amor

Burnout was terrible 😰 but hurts so good.

Jessica

For sure gonna be sore! Didn’t do burn out because I have lots of walking & partying left in the week lol

Kaye

Oh my goodness my glutes & quads are on fire!!

Day 1 and legs are already on fire! 🔥 Excited for the rest of the 4 weeks! 👏

Maddy

Lauren

Yorleny

This was perfect for after my CrossFit workout! Great way to end the day.😊

Tori Pressler

Holly Hirnyk

Nicole

Tiffany

JOIN US MONDAY, MARCH, 4th TO KICK THINGS OFF

If you’re new here, WELCOME!! If you haven’t watched the videos under the “Start Here” bubble, I definitely recommend that (mostly to learn how to watch demo videos!!” Don’t worry! They’re not long videos!!❤️

GUYS✨I am SO excited to have you on this BOOTY CHALLENGE for the next 4 weeks!!🤩 We are going to tone, get strong, feel the BURN, and have SO much fun!! If there’s ANY questions you have during the challenge, don’t hesitate to message us right here in the app (main page, top left or in the Facebook group!!) Also, don’t forget! This program is written with the intention of  being done 3x a week (something like Monday-Wednesday-Friday!) Also, don’t forget to swipe to finish after a workout and leave a comment, take your selfie to share and be tagging me on social!! I wanna be seeing and celebrating all those JLo bootiesss!!!😍🙌🏼🥳🍑 

If you haven’t joined the Facebook group, follow that link below!! You NEED those girls in your life!!😍🤩

https://www.facebook.com/groups/valorstrengthwithaustinandjessicacahoy/?ref=share

You ready?! LETS👏🏼FREAKING👏🏼GOOO👏🏼

Strength
3 x 12 Back Squat
*This should be heavy enough that it’s feeling pretty heavy by rep 12!

Superset
3 x 10 Elevated Glute hip bridge with 3 s pause
3 x 10 Curtsy Lunge (Right)
3 x 10 Curtsy Lunge (Left)
*heavy enough to feel the burn by the last rep

BURNOUT 
One time through
As many reps as possible without stopping to rest
Jumping Lunges
Rest 1-2 minutes
Calf Raises (hold DBs in hands)
Rest 1-2 minutes
Elevated Glute Hip Bridge without pause
Rest 1-2 minutes
Sumo Jump Squats to Air Squats

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back squat

Strength

Superset
3 x 10 Elevated Glute hip bridge with 3 s pause
3 x 10 Curtsy Lunge (Right)
3 x 10 Curtsy Lunge (Left)

- Lay on your back on the floor with your legs on a bench
- Push through your heels bringing your hips up 
- Squeezing your glutes as you raise your hips
- Paise at the top for 3 seconds
- Lower back to starting position and repeat for reps

Elevated Glute bridge with Pause

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat (Right)

DB curtsy squat (Left)

Superset

BURNOUT 
One time through
As many reps as possible without stopping to rest
Jumping Lunges
Rest 1-2 minutes
Calf Raises (hold DBs in hands)
Rest 1-2 minutes
Elevated Glute Hip Bridge without pause
Rest 1-2 minutes
Sumo Jump Squats to Air Squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Lower into a slight stretch

Weighted calf raises

- Lay on your back on the floor with your legs on a bench
- Push through your heels bringing your hips up 
- Squeezing your glutes as you raise your hips
- Lower back to starting position and repeat for reps

Elevated Glute bridge No Pause

- Perform jumping squats switching between narrow and wide stance each jump

Sumo Jump Squats

BURNOUT

Booty Challenge | Week 1 Day 1

Day 2 was the perfect workout following day 1!! I was so sore after the 1st day…I was worried about this one but it was a good challenge & didn’t kill my legs! It was different & had good variety! It allowed me to work hard & still allow me to finish the workout! Love it!!! Can’t wait to keep going! 😍🥳

Taylor

Those banded walks though! 
🥵🔥🔥🔥😆

Elisabeth

Seriously, my glutes haven’t recovered from the last session lol!!

Booty Challenge | Week 1 Day 2

Helllooo gluteus medius! I was thinking oh side leg lifts no probs… 🤣🤣🔥🔥 Then I was like oh wait my leg won’t lift up anymore. Another great one!

Booty Challenge | Week 1 Day 3

😮‍💨🔥 I may have had some not so nice words slip out during that tabata! I’m 💀 - that was awesome!

That burnout is go the birds!! DANG!!🔥🔥

Paige

Booty Challenge | Week 2 Day 1

Awesome workout! Loving the programming. 🙌🏼

Booty Challenge | Week 2 Day 2

Freakin fantastic way to end week 2! 👏🏼👏🏼 I LOVE hip thrusters and went heavier as indicated and was like wooo! Those fire hydrants tho… had to out on a good song and bang out through them. 🤘🏼

Booty Challenge | Week 2 Day 3

🥵🥴WOW! 24” box and 3 breaks later I am 💀. Went in thinking 5-6 breaks but as I got going I kept saying just 5 more, just a couple more. Loved and hated this all at the same time!

Hot and spicy! The box step up/flutter kicks brought a cardio I wasn’t ready for! Love it!

Booty Challenge | Week 3 Day 1

I always underestimate banded work. Such a great burn. That tabata was 🥴! Wobbly legs once again. Love it! 😊

Rachel

Booty Challenge | Week 3 Day 2

Week 3 ✅ My booty is on fire! 🍑 🔥 Nothing better than feeling the burn and knowing it’s working!

Felt sooooo strong today!!!! PR on the thrusts! Also LOVED the burnout!!!

Booty Challenge | Week 3 Day 3

What a start to the last week! Those hip thrusters were so saucy! I thought I went light enough and then on round 4 I was like whelp now you know when Jessica says go light she means go LIGHT! 🙄🥴

Loved the burn out and my back squat has gotten heavier again. Feels good to get back to it!

Booty Challenge | Week 4 Day 1

I’m on the ground with Dawn. 😭

One day left! 🔥 🍑

Becca

😮‍💨 I’ll be on the floor for a bit. When I saw the jumping lunges tabata I was like - why Jessica, why?! Can’t believe there’s only 1 workout left! LFG!

Booty Challenge | Week 4 Day 2

Last workout of the booty challenge ✅! I loved this challenge. Weight increased over the 4 weeks, back feels good and my booty is lifted! 🍑🔥❤️

These banded hamstrings curls can kiss my $&$🥵🔥

I loved the box steps up to squat. I used the 24” box, which was a fun challenge for my short legs 😂

Booty Challenge | Week 1 Day 1

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