Name: Playbook - Jessica Cahoy - Booty Challenge | Week 1 Day 3
Uploaded: 2024-04-01T18:49:42.216Z
Duration: 15 min
Description: Booty Challenge | Week 1 Day 3

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!

Dawn

Kathe Martin

Maggie Cherie

Productive Wednesday 🐝🧡😝😝😝😝

yangBAE

Tara

A great booty burn with a little elevation of the heart rate. Love it!

Nikki

Ashley

Loved this burn as a strength with a body fit workout!

Brittney

I haven’t done Hip thrusters in sooo long. Holy burn!! I love doing these extra booty workouts after the leg day in the bodybuilding program. Feel the burn!

Raquel

Great booty burn! Love it, the last set of lateral leg raises had my legs shaking! 🔥

Michele Lopez

Andrea

Prone flutter kicks were new, and THEY OWNED ME!!!

Katie

Ouchyyy burnout really does mean burnout 🥴😂

Yahilin

The lateral raise seemed like an okay idea but after all that I was in fire by 25 reps!

Emalea

Caron

My butt is forever gonna be sore, but I love it 😄🍑💜

Maddy

Great burn and easy to knock out after work!

Jessica

Always love a good booty workout! 🔥🍑

Aimee

Just love this. I love picking my own workouts from the cache. The workouts are fun and I’m seeing big results.

Justine

Amanda Lee Boone

Felicia Campbell

Rachelle

Patty

My Butt Better Look Like JLO’s after all this 🔥

Amanda Shirley

Super tough! I can already feel my flutes getting stronger

Krystyna

Sherry Hicks

Amelia

First week in the books, and I think sore is my new normal😅

Kenzie

Final day of week ONE!!🤩 Freaking PROUD of you guys!! Hopefully you’ve been feeling that BURN 🔥 Get after it today and finish the week STRONG✨

xo Jess

Strength
3 x 12 Barbell Hip Thrusts (these should feel heavy and burning by the last rep)

3 rounds
10 Weighted Box Step Up (L+R =1)
Straight into
10 Goblet Squat (make these FAST—you should feel a good burn by rep 10! If not, go heavier)
Straight into
1 Minute Prone Flutter Kick
Rest as needed between rounds


BURNOUT
Right Lateral Leg Raise Until Failure
Rest 1-2 Minutes
Left Lateral Leg Raise
*Move through reps briskly until failure 
*Whatever you get on the right, try to also get on the left!
*REPEAT FOR A SECOND ROUND!
*Rest as needed between rounds
*Try and hit the same numbers for second round

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Strength

10 Weighted Box Step Up (L+R =1)
Straight into
10 Goblet Squat (make these FAST—you should feel a good burn by rep 10! If not, go heavier)
Straight into
1 Minute Prone Flutter Kick
Rest as needed between rounds

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Lying face down rapidly flutter kick your legs up and down

Prone flutter kicks

Superset

Right Lateral Leg Raise Until Failure (cap at 2 minutes)
Rest 1-2 Minutes
Left Lateral Leg Raise (Cap at 2 minutes)
*Move through reps briskly until failure 
*REPEAT FOR A SECOND ROUND!
*Rest as needed between rounds

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Control your leg as it falls back down to center
- Repeating the movement for reps

Lateral Leg Raise Right

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Control your leg as it falls back to center
- Repeating the movement for reps

Lateral Leg Raise Left

BURNOUT

Booty Challenge | Week 1 Day 3

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

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

lauren

Just right. The movements were fun and effective.

Cynthia Miller

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

😮‍💨🔥 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 3

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