Name: Playbook - Jessica Giselle - Booty, Legs, Calves, & Abs (Light)
Uploaded: 2022-08-17T06:38:09.977Z
Duration: 45 min
Description: Booty, Legs, Calves, & Abs (Light)

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

GYM MACHINES NEEDED:
•Bench if available 
•Adjustable box bench if available 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells 
resistant bands 
kettlebell
weighted plate

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

This exercise strengthens the quadriceps, glutes, hamstrings, calves. 

-to do a calf raise with dumbbells, hold a dumbbell in each hand and stand with your feet about shoulder-width apart
-let your arms hang straight below your shoulders
-rise up onto your toes, then slowly return to the starting position
-when you're doing calf raises, keep your back and knees straight

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!

Dumbbell Squat to Calf Raise

This workout strengthens the glutes, quadriceps, and hamstrings. 

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
-Make sure to take a long step forward to get better results 
- Push through the front heel and stand back up to starting
-Repeat the movement pattern and continue alternating from a squat to a forward lunge for the specified amount of time or repetitions.

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell alternating forward lunge to squat

This strengthens the glutes and the stability of the hip.

-stand both feet on band hip width apart and hold handles next to hip bones
-take a big step right and sit back into a squat, then bring left foot to right foot as you stand
-take a big step left and sit back into a squat, then bring right foot to left foot as you stand
-that is a total of one repetition

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Banded side step squat

This exercise strengthens cores, glutes, and hamstrings. 

-stand upright, with your hands at your hips.
-Take a large step backward with your left foot.
-lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle
-your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted upwards (plate chop) 
-swing the weight plate 
-return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep

Repeat for given reps and do the same for other leg.

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Reverse Lunge W/ Weighted Plate Toss

This exercise strengthens the hamstrings, hip flexors, lower back muscles, and gluteal muscles

-engage your core and lift your left leg off the ground, extending it straight
-pick your hip up as high as possible, squeeze your glute and push your right foot into the ground. 
-continue squeezing your glute as you push your hips toward the ceiling to achieve full hip extension. 
- core should be engaged to keep your ribs down
-pelvis should be level and slightly tucked at the top

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Incline Single Leg Glute Bridge

This exercise strengthens the core and shoulders. 

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- 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

This exercise strengthens the abs and obliques and also involves glutes & hip flexors.

-plant your forearms on a flat, elevated surface like a table or bench
-elbows should be under shoulders
-step your feet back so that your body forms a straight diagonal line
-tuck the tailbone slightly as you pull the bellybutton up towards the spine
-bring one knee in towards your chest. 
-return the foot back to the starting position and repeat this movement with the other leg continue to repeat switching legs
-imagine you’re trying to pull your elbows and feet together.

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!

Booty, Legs, Calves, & Abs (Light)

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