Name: Playbook - Jessica Giselle - Booty, Legs, and Abs (Light)
Uploaded: 2022-08-17T06:38:09.911Z
Duration: 45 min
Description: Booty, Legs, and Abs (Light)

Marisol

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 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells 
Resistant bands 
Barbell 
Weighted plate
May

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

-This exercise strengthensthe glutes, making it the holy grail of building a perfect butt.

-Use 5-10lb dumbbells for beginner/intermediate, 12lb + for advanced
-Put a band above your knees. 
-Place your upper back on the couch and have your feet in 90 degree position when your hip is up
-Keep your legs out and toes pointing out. -Along with your knees away from each other. -Do not let the knees goes in throughout the exercise

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!

Banded Hip Thrust w/ Dumbbells

This exercise focuses on lower body and core strength. It strengthens the hamstrings, back, glutes, and abs.
 
- Use only barbell bar for beginner/intermediate, 20lb + for advanced
- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

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!

Barbell Good Morning

This exercise is compound exercise which works primarily your quadriceps, but also trains your glutes, hamstrings, and calves.

-Use only barbell bar for beginner/intermediate, 20lb + for advanced
-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

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!

Barbell Squat

This exercise strengthens the quads. 

- Use only barbell bar for beginner/intermediate, 20lb + for advanced
-Set up in front of a riser which is 8-12” off the ground.
Position a barbell across your traps and initiate the exercise by stepping on to the riser with one leg.
-Place foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- 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!

Barbell Step Ups

This exercise focuses on the front abdominal muscles. It also targets your side abs, helping you feel more "pulled in" at the waist. 

-Lie flat on your back with your knees bent
-Cross your right leg on top of the left knee, and support your head with the left hand
-Crunch and bring your left elbow across your body and toward the right knee
-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!

Ab Cross Crunches

This exercise helps strengthen your six pack muscles. 

-- Use a 10lb weighted plate for beginner/intermediate, 20lb + + for advanced
-Keep one leg bent and one leg straight 
-Hold the plate above your head with both hands and then bring it towards the leg that is straight
-Crunch it at the same time 
-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!

Ab Straight Leg Raise w/ Weighted Plate

Booty, Legs, and Abs (Light)

Mandie

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

Rainne

Lindsey Baker

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, and Abs (Light)

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