Name: Playbook - Jessica Giselle - W2 D3- Booty, Legs, & Abs (light)
Uploaded: 2022-08-17T06:38:10.064Z
Duration: 45 min
Description: W2 D3- Booty, Legs, & Abs (light)

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

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells 
Kettlebell 
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!

Complete all reps on one leg before switching sides.

Dumbbell alternating forward lunge to squat

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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

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!

Kettlebell swing

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

-Do one courtesy lunge and one regular lunge. 
-That equals one rep. 
-Make sure you step back far enough when you do lunge.

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.

Around The World Lunges w/ Dumbbells

- 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

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.

Plank banded alternating leg raises

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

-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.
•Repeat for as many reps as you can and switch sides.


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.

Ab Cross Crunches

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!

Ab Seated bench leg pull ins (single and double)

W2 D3- Booty, Legs, & Abs (light)

W1 D1 - Booty, Legs, & Ab’s (heavy)

Lorie

W1 D2- Chests, Triceps, Shoulders, & Abs

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

W2 D3- Booty, Legs, & Abs (light)

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