Name: Playbook - Jessica Giselle - W1 D3- Booty, legs, & Abs (light)
Uploaded: 2022-08-17T06:38:10.007Z
Duration: 45 min
Description: W1 D3- Booty, legs, & Abs (light)

Lorie

I am drenched! Workout says “light”, but it still kicked me good in the behind!

Trisha

Today’s workout is focused on your booty, legs, and abs. Light day!! We will incorporate abs on a daily basis.
Thank 
SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells 
Resistant bands 
Bench 
Mat 

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

This workout strengthens the hamstrings and booty. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- 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 10-20 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

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

-With the band right above your knees, flare your  knees out as far as you can. 
-This is to target the outside the of the glutes.

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Sitting Banded Hip Abductions

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced 

-Put a resistant band over your ankles and perform abductor kicks to the side, followed by donkey kicks to the back with the same leg. 

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

- Complete desired reps then repeat on the opposite side

Banded Side and Back Kicks

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Complete all reps on one leg before switching sides.

Single leg glute bridge

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Supermans

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Plank kicks (banded)

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced

Do three sets of 10-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!


Complete all reps on one leg before switching sides.

W1 D3- Booty, legs, & Abs (light)

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