Name: Playbook - Jessica Giselle - Full Body Workout (booty, legs, arms, & abs)
Uploaded: 2022-08-17T06:38:09.977Z
Duration: 45 min
Description: Full Body Workout (booty, legs, arms, & abs)

Jenny

The abs in this workout was too advanced for me

Nova

Todays workout will be a full body workout, focused on booty, legs, arms, & abs. We will incorporate abs on a daily basis.

GYM MACHINES NEEDED:
•Boxes if available 
•Bench if available 

Equipment needed: 
2 dumbbells
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 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
-Your core should be engaged to keep your ribs down
-Your pelvis should be level and slightly tucked at the top
-Pause at the top of the movement.
-Complete all reps on one leg before switching sides

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 your hamstrings. The hamstrings are isolated to maximize the work being placed on them.

-Complete all reps on one leg before switching sides
- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

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 Single Leg RDL

This exercise strengthens your quads, glutes and core. The press part works the shoulders and back.

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

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 Press

This exercise strengthens and tones your lower body focusing on the the quadriceps, glutes, hamstrings, calves and core muscles.  The weighted plate challenges your core while raising your heart rate, reducing calories and building long, lean muscle.

-Use a 10lb plate for beginner/intermediate, 25lb pound for advanced
-Stand with your feet hip width apart
-Bend your knees and line up the plate high onto your collarbones
-Lift your chest and step back into a long lunge
-Your hips should face the front and the plate should come down to the outside of your knee
-Complete all reps on one leg before switching 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!

Reverse Lunge W/ Weighted Plate Toss

This exercise strengthens your many muscles throughout your body: Upper and Lower Abs, Lower Back & Hip Flexor.

-Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
-Grip the sides of the bench for stability.
Leaning back to about a 45-degree angle from the bench. 
-This is the start position.
-Pull your knees in toward you at the same time moving your torso towards them. 
-Make sure you exhale as you perform this part of the movement. Hold for a count of one.
-Return to the start position by extending your legs out and relaxing your abdominal muscles. -Breathe in as you do this. Pause and repeat.

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 Seated Bench Leg Pull Ins (single and double)

This exercise strengthens your 
core and tone your abs, bringing more strength and stability to your spine. 

-Sit on the bench, leaning back with hands planted on the ground
- Make clockwise circles and counterclockwise circles with your legs

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 Seated Bench Circles

Full Body Workout (booty, legs, arms, & abs)

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.

Full Body Workout (booty, legs, arms, & abs)

Community

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