Name: Playbook - Kelsey Adkins - Booty and Core
Uploaded: 2023-12-30T17:26:52.536Z
Duration: 60 min
Description: Booty and Core

After finishing the shred program and can honestly say I lost a few inches plus body fat, feeling much stronger and leaner. Thank you Kelsey!! ❤️‍🔥 (pictures to come but probably not much but for me I see it and I am extremely excited!! )
That was an great optional workout 🔥

Alli

Barbell Banded Hip Thrusts

Keep hips lifted the whole time while doing small pulses

Hip Thrusts Hold Pulses

Bodyweight Hip Thrusts

Tri-set

Smith Machine Bulgarian Split Squat

In side elbow plank dip hips close to floor and then do a side crunch bringing your top knee to the top elbow

Side Plank Dip to Crunch

Superset

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Dumbbell toe touch to leg raise

Abductor Machine Lean Forward

Abduction Machine Pulses

Band Glute Bridge with Abduction

Keep your hand on your head and lift your shoulder off the floor to bring your opposite elbow to the opposite knee, straighten your leg after.

Opposite Knee to Elbow Crunch

Booty and Core

Lindsay Dobitsky

Full Body Strength

I’ve been wanting to do this workout for so long but the bars at the gym always seemed way too heavy. I bought my own bar just so I could do this workout and I loved it! ❤️😊

Carrie

Katie

Love this! Would love to have more of these challenges

Sarah

Pyramid Rep Challenge

Little switch up today… full body strength didn’t disappoint 💥 Also, love the flexibility in following Kelsey’s program, switch it up to your needs and still always feeling strong 💪🏼

FULL BODY STRENGTH

Madison Sharp

Booty+Abs

Core and Burpee Challenge

What a fab wee short sharp burner.  Love it.

Jane

I never want to see another med ball again 😫😫😫 …short but major burner! 🔥🔥🔥

Slam Ball HIIT + Abs

Omg! Kelsey nailed it on this one. ❤️‘ed the mix-up push-ups at the end! 🤭

Omg!!! These are some great workouts! I’ve been training for 5 years and these are the most challenging and amazing workouts I’ve ever done. So good

Jamie Migues

Five ⭐️’s for this workout!!! I did five rounds!!

Made it through 4 while rounds! That was killer but a great workout and sweat sesh!

Erin

AMRAP Workout

Great FULL BODY!! 
Thanks for always giving us the best workouts!! 👏🏻🙌🏻

Full body Saturday = ✅✅✅
Thanks Kelsey for supporting you’re squad and always encouraging!!

This was a killer workout! The high rep count really made me push my endurance and strength!

Full body strength Saturday 🔥…add a little cardio and boom 💥

Full Body Strength (High Volume)

The fifth round made me push myself past my limits! Awesome quick workout!!!

Kaylah

Quick HIIT

The abs & booty combo, absolutely loved! Even got a PB on my barbell glute bridges today 🤗

Abs and Booty

This was so awesome! I’ve been following your IG workouts for awhile but needed something I was willing to commit too daily. Completed my first workout and already excited for my journey!!

And that’s a wrap for 2022. Can’t wait to see what Miss Kelsey has in store for 2023 …🤔

Great full body day!! The decline push-ups to Spider-Man’s were super tough. I could only go to failure on these.

HIIT workout + abs (loading) =literally shaking 🔥🔥🔥

HIIT+Abs

OMG! I’m so proud of myself for completing the pyramid challenge. I will definitely be doing this one again

Wow, that was a great workout! Just the right amount of abs and spiked heart rate🙌

Sara

I wasn’t sure I’d make it through this workout about halfway through the hiit but I did it and feel so good!🤩

HIIT and Abs

Great workout! The burpee tuck jumps will always kill me

🔥🔥🔥 loved the intensity on this one!! Major burnout …

HIIT + Abs

Abs was a real HIT!! Only wish I could do the actual HIIT but until clearance, steady state cardio is still working ..😫

Perfect quick HIIT and AB’s to finish out this week’s workout schedule 💯

I loved this HIIT!! It felt like just the right amount of burn and sweat! Love love love Kels!!

Destiney

I didn’t cheat..😂 I wanted to spin 🚴🏼‍♀️ instead of HIIT ; finished with that core and forgot how regular sit-ups can really hit the spot , adding a twist 🤔

Okay, so I only did abs but it was also cardio day….🚴🏼‍♀️

A good, quick, and effective workout for your Saturday!

Literally saw stars at the end. Leg burner is an understatement ! But so good and reason #9999999 why Kelsey’s program works. It’s the constant reminders on some days you might have the bomb workout and other days where you don’t feel like going but afterwards… you feel amazing!

Although, I only did the abs section… well that hurt. Sunday morning cardio & core… done and done.
Solid week 🔥💪🏼💥

one of my favorite combos! great workout when on a time crunch! 🙌🏼

I loved this one- such a steady burn the entire workout!

Paired abs with my cardio run. Switching up my goals a bit for June…. 🤦🏼‍♀️ but I love the twists in the abs from standing to sitting.

OBSESSED with the overhead straddle toe touch! This workout was amazing!

THIS WAS AN INSANE FULL BODY!! Saving as a favorite workout for sure!!! ⚡️🔥👊🏻

Loved this full body strength.. life happened this week so I wasn't able to work out as much as usual so I love having a full body option to hit everything!

Lori

Full. Body. Friday. Strength ❤️‍🔥❤️‍🔥❤️‍🔥

More like sweaty full body HIIT + abs ❤️‍🔥 it wasn’t the push-ups, but the hop with the pushups… like whoa! Kelsey knows how to turn it up!

#fbf.strength 
Just when you thought Kelsey nailed it, she’s throw in one more exercise to really set you straight and show your strength. That last exercise group… whoa! 🔥

These full body workouts are killer in the best way 😮‍💨

Brittan McCombs

The last set really got me 🥵 Love these strength full body workouts!

Annie

my whole body is ready for this weeks workouts after this one 💪🏼

wow i’m dripping in sweat, that was a good one

1. Front kneeling squats —- ☠️ 
2. Loved the flute leg kick out in the second triset— that was fun ❤️‍🔥
3. Cable pull through a always makes me feel bada$$ (pb today)

I’m definitely going to feel this workout tomorrow!!

Loved this one!! So many favorites within…😉

definitely a great workout to start my week

3 days off for moving gots nothing on me… that was da 💣.com! 🔥 Back into the groove while gym shopping…

Booty and Core

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