Name: Playbook - Jessica Giselle - Booty, Legs, & Abs (Heavy)
Uploaded: 2022-08-17T06:38:09.888Z
Duration: 45 min
Description: Booty, Legs, & Abs (Heavy)

Mandie

Perfect workout for getting back into the swing of things. Talk about booty work 😏

Rainne

Lindsey Baker

Grace Newman

Loved the work out! Very easy to follow and challenging enough. I’ll be sore tomorrow!

Amal Moradi

Today’s workout is focused on your booty, legs, and abs. Heavy leg day! We will incorporate abs on a daily basis.

GYM MACHINES NEEDED:
•Cable machine if available 
•Bench if available 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
kettlebell
barbell or a bar w/ no weight 
bench
resistant bands
cable ankle strap

This equipment is not mandatory, but they are what I use for my workouts to get the best result.

This exercise focuses on the lower body, and strengthens the hamstrings, quadriceps, and glutes.
 
-Use a 10lb or 20lb barbell to start depending on what you feel most comfortable with
- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
-Do 10 steps forward and 10 steps back that counts as one set. 

Do three sets of 20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Barbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

This workout strengthens your glutes and outer thighs.

Cable Position: Low
Attachment: Handles 

- Set cable weight between 10-15lbs
-Stand to the left of cable stack with right foot in the handle around ankle. Bend both knees slightly and hold machine lightly with left arm for support.
-Lift right leg as far as possible to right side, working against the resistance of the cable, then lower toward left foot.
-Complete all reps on one leg before switching sides.

Do three sets of 20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Cable Side Leg Raises

This exercise focuses on the lower body and strengthens the quads and the glutes. And with single leg your core is forced to work in overdrive to maintain your balance.

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
- Stand with your back turned against a bench, which should be at about knee-height. 
-Stand about one long step in front of the bench.
-Keep a slight bend at the front knee
-Place one foot on the bench behind you.
- Come straight down until your reach shin height 
- Pull back 
-Complete all reps on one leg before switching sides

Do three sets of 12-16 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Bulgarian Split Squat

This exercise is a cardiovascular exercise that strengthens the upper body and core muscles while increasing your heart rate to burn calories. 
This exercise engages the entire abdomen while burning calories at the same time. Its the best to exercise to flatter your belly and strengthen your lower back.

-You can start with either a medium or heavy band whatever is most comfortable for you to start. 
-Place hands slightly wider than shoulder distance apart or on the edges of your step. Bring your body into plank position and engage your abdominals.
-Bring one knee in towards your chest then switch feet and draw the other knee in alternating back and forth quickly like you are running.

Do three sets of 20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Ab Incline Mountain Climbers with Resistant Bands

This exercise strengthens the abdominals and lower back. 

-Use a 10lb kettlebell for beginner/intermediate, 20lb for advanced
- Sit on your butt with legs and torso elevated
-Hold the kettlebell at chest level and maintain a 45 angle as you lean back.
-Move your torso from left to right, moving the kettlebell across your body as you twist.
- Twist the kettlebell to the side touching the ground back and forth to both sides

Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Kettlebell Russian twist

Booty, Legs, & Abs (Heavy)

Hard, but totally worth it. Thank to you!!

Fernanda

I loved the workout. I hurt my ankle so I skipped the burpee’s. I broke a sweat and I felt the burn which is all that matters.

Booty, Legs, & Abs (Heavy)

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