Name: Playbook - Leah Casciano - Buns & Guns 🍑💪🏼
Uploaded: 2024-03-18T17:23:31.828Z
Duration: 35 min
Description: Buns & Guns 🍑💪🏼

Amber

Gia Gaudio

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

This shouldn’t take longer than 45-minutes maximum. ⏱

Warm-up on your own to get your heart rate elevated and blood movin! Go through these workouts at your desired effort and intensity. 

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Place your feet hip-width apart, and a dumbbell at your chest
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Extend your arms then bend at the elbow
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge with dumbbell curl

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- With a dumbbell in each hand pull your fists towards your collars with a high elbow
- Control the weights down into a Romanian deadlift, sending to hips back and keeping soft knees
- Perform a bent over row by bribing fists towards armpits
- Return to standing

Upright Row + RDL + Bent over Row

Buns & Guns

Warm-up on your own to get your heart rate elevated and blood movin! Go through these workouts at your desired effort and intensity. 

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells//KB

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up then lower to your chest
- Press the dumbbell overhead

Dumbbell overhead press + tricep extension

- Start with dumbbell in goblet position and feet under shoulders
- Step backwards a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up

DB short step lunges

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up
- Walk hands to feet and curl body up to standing position repeat backwards

DB walkout to renegade row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

Buns & Guns 🍑💪🏼

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

FULL BODY HIIT

Leah

Buns & Abs 🍑💦

AWESOME!!! 🔥 Quick, yet efficient AF! 🥵

30-second Interval Circuits

The 45 sec run only during the first exercise. Then only 15 sec

FULL BODY Circuit

Lorelei

David

Vanessa Solomon

Ciara

Leg Focused Circuit

Susan

So easy to follow! It will get your heart rate up and make you sore though! 😂

Lisa Greg-uanseru

😮‍💨😮‍💨😮‍💨🔥🔥🔥🔥

Cardio & Core 💪🏼💦

BUNS & GUNS 🍑💪🏼

UPPER BODY HIIT

Whether 5 or 45 minutes, these workouts always get me sweating.

Gianna Gaudio

CONDITIONING 💦⏱

Erick Rangel

Loved it! Great sweat and my arms and abs are feeling it!!!

Annette Phillips

This was quick and efficient. Got a good sweat and was able to scale it back in the way i needed today!

Buns & Guns 🍑💪🏼

Community

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