Name: Playbook - Jessica Cahoy - Booty Challenge | Week 2 Day 1
Uploaded: 2024-04-01T18:49:42.229Z
Duration: 20 min
Description: Booty Challenge | Week 2 Day 1

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

Dawn

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

Maggie Cherie

Paige

yangBAE

Always love the burn! No jumping squats due to injury. I did this with a Lean and Tone workout.

Tara

This was a good burn. I’ve never done prone flutter kicks, they are a challenge!!

Kelly

Caron

Brittney

Emalea

Ashley

Anna

Kathe Martin

Yahilin

Haley

Sandy

Katie

The pulsing lunges into the burnout, whew 🔥. This was a good burn!

The burnout gets me every time! Love it! 🔥

Michele Lopez

Tammy Adams

Stephanie

Elysa

Whitney

Lindsay

Starting late on this challenge but this burn! 😍🔥🔥

Although I'm a week behind..(daughter had surgery)  back at it today! OH MY WORD! The burn is REAL!

Sherry Hicks

Felicia Campbell

Jessica

😳😳 what are legs?? 🤣🤣 great workout

Amelia

Bailey

Krystyna

Kali

Rebecca

Love ittttttt 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾

Liliana

Kenzie

Taylor

Stacie Davis

Aimee

Hannah Hebert

Melissa

Amanda Shirley

Nikki

WELCOME TO WEEK TWO, GUYS!! This has already been SO much fun!! This week we're going to slightly lower reps, kick up weights, and keep this process ROLLING! 🙌🏼THANK YOU for being here! It really is SO amazing that I get to come alongside you guys and help you on your journeys! I am literally living my DREAM! Alright! I'll stop crying now! lolol Get ready to FEEL THE BURNNN!!! 

These challenges are ALL about rallying this community so we stay encouraged TOGETHER!! When you give a little in this group, you get a LOT back!! Little easy ways you can be lifting up this group is:
-Tag me in your insta stories doing the Booty challenge (@jessica.cahoy) so I can repost ya!
-interact in the Facebook group (link below)
-leave comments on the workouts💛

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

GOOD LUCK💛



 (All Strength this week is intended to be heavier than week 1)

Strength
3 x 10 Back Squat 

3 Rounds
1 Minute Left Pulsing Curtsy Lunge
30s Left Pulsing Donkey Kick
1 Minute Right Pulsing Curtsy Lunge
30s Right Pulsing Donkey Kick
1 Minute Rest
*You'll want a semi light weight for the curtsy lunges*

Superset
3 x 10 KB Sumo Squats
3 x 20-30 Calf Raises (weight is optional)
*These should be heavy enough that you feel the burn by the last rep! if not, go heavier the next round!


BURNOUT
TABATA (20s on // 10s off x 8 rounds)
Jump squat to sumo squat
*Challenge: Make your last round the best round!* Hate me now. Love me later :)

- 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

1 Minute Left Pulsing Curtsy Lunge
30s Left Pulsing Donkey Kick
1 Minute Right Pulsing Curtsy Lunge
30s Right Pulsing Donkey Kick
1 Minute Rest

-Start with your Left leg in front and right leg in back (ideally in line with each other or right leg crossing left leg)
-Bring right knee down (not QUITE all the way to the floor) then stand back up
-Repeat (pulse) for reps

Pulsing Curtsy Squat (left)

Pulsing Donkey Kick

-Start with your right leg in front and left leg in back (ideally in line with each other or left leg crossing right leg)
-Bring left knee down (not QUITE all the way to the floor) then stand back up
-Repeat (pulse) for reps

Pulsing Curtsy Squat (Right)

3 Rounds

3 x 10 KB Sumo Squats
3 x 20 Calf Raises (weight is optional)

- Start with a wide stance and your toes pointed out 
- Hold the KB in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

KB Sumo squat

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

Weighted calf raises J

Superset

TABATA (20s on // 10s off x 8 rounds)
Sumo Jump Squat

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

Sumo Jump Squat

BURNOUT

Booty Challenge | Week 2 Day 1

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! 😍🥳

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

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 2 Day 1

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