Name: Playbook - Lita Lewis - W3/D4 BOOTY BLAST ME AWAY
Uploaded: 2021-01-18T11:49:21.079Z
Duration: 45 min
Description: W3/D4 BOOTY BLAST ME AWAY

Thank you for these workouts!! I haven't even been keeping up with the schedule but am still looking good af!! I'm taking it home this week forsure! Then starting all over again! 💪🏽

Neah

Fantastic! Really felt the jump squats at the end. Do you recommend doing this challenge again? I’m happy to be back in the gym:)

Christine Emilie

These circuits were great to start my weekend

Wendy

Early morning killer leg shesh💪🏽💪🏽

LaTeece

Good morning Lita! That was an amazing workout and my legs and booty really feel it! Thank you! Have a very blessed day!!

Ebiuwa Osula

- Start by standing with feet shoulder-width apart
- Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degree
- Jump up and switch your legs in midair so that you land in a lunge with your right leg in front
- Continue jumping back and forth, pausing as little as possible

#Lowerbody PLYO Jumping Lunges

#Lowerbody DB Alternating Curtsy Lunges

- Hold the dumbbells above your shoulders
- Perform a squat 
- Use the momentum when you are coming up from the squat to press
- Extend arms at the top

#Combo DB Squat + Overhead Press

- Hold a pair of dumbbells at your sides and place your foot on a bench
- Push through your bottom foot to raise your body over the platform
- Step down and repeat with opposite foot

#Lowerbody DB Alternating Step Ups

#Lowerbody DB Walking Lunges

Circuit 1

- Extend one leg engaging your hamstring
- Hold for one second at the top and come down

#Lowerbody Leg Extension Single Leg Alternating

- Extend legs engaging your hamstrings
- Hold for one second at the top and come down

Leg Extensions

- Extend legs engaging your hamstrings
- Hold for ten seconds at the top

#Lowerbody Leg Extension Hold

Circuit 2

- Stand with your feet shoulder width apart 
- Push your hips back and bend your knees slightly 
- Come down to about mid-shin height
- Extend your legs pushing through heels and come back to initial position

#Lowerbody Kettlebell Deadlifts

- Hold weight between your legs with arms extended
- Push hips back and bend one knee 
- Keep leg on opposite side extended
- Come back to initial position and repeat on opposite side

#Lowerbody Kettlebell Lateral Cossack Lunges Alternating

- Stand balancing on your right leg 
- Hold a kb with your left hand in front of your thigh
- Bend at the waist keeping your back flat until the kb is about mid-shin height
(It is ok to bend your knee slightly)
- Drive through your heel and push your hips forward to stand up to the starting position

#Lowerbody Kettlebell Single Leg RDL

Circuit 3

- Start with feet hip width apart
- Bend your knees pushing your hips back
- Come down until you hips are parallel to the floor
- Jump up

#Lowerbody PLYO Jump Squats

W3/D4 BOOTY BLAST ME AWAY

Hey Lita! I’m down for the cause! This is Laura from Maryland, the DMV area and this video has me hyped. Looking to do a full transformation. Getting nutrition in order over the weekend and prepare to hit the gym Monday! Thanks!

Laura

INTRO: How to enter

Great workout! I’ve lost 25 pounds thanks to your workouts. You are the BEST trainer! 🙏🙏
I wish the whole workout was one loop & could be “cast” on TV.

Sheri Ebert

Love this workout!! Its hard not taking a break after the plyo moves but I made it ✊🏽

I wasn’t clear If I should 3 sets of the whole workout or just one set

Maddy

W1/D1 SQUAT IT TO ME

Kristin Macey

Nutrition. More ideas to help
Lose body fat.

Jocelyn

Kelcey Johnson

W1/D2 BACK TO BACK STRONG

Virginie

Short, sweet and challenging! I feel stronger each day with these workouts!! Amazing job Lita!

@Georganne

W1/D3 COMBINE READY

The burpees were the toughest for me! But i did it

Loved the high knees/squat combo finisher! Definitely got me super sweaty by the end! Favorite move was the bicep combo—so fun!

Cristina Wirth

W1/D4 BEST I EVER HAD

Good morning Lita! I took a rest day today instead of yesterday and my body honestly feels great from the entire week. Thank you so much! Have a blessed day and weekend!!

W1/D5 REST DAY

Shaniqua Byrd

I loved these leg workouts a lot!!! I really felt it in my hamstrings, quads, and glutes. I know I was supposed to do these workout tomorrow, but I could not help it!! Thank you so much Lita!

W1/D6 GET LOW, NOT SLOW

Good morning Lita! Today was a light active rest day for me because I have a headache so I just walked around the house a bit! Thank you so much! Have a blessed day!

W1/D7 ACTIVE REST DAY

Enjoyed everything in this workout!!! Abs are in fire 🔥 🔥🔥🔥!!!! Yesssssss Lita! Another great one and way to start the week! 💪🏾🙌🏾!

It was perfect for a quick workout. Not spending 45 min as it says it would take.

W3/D4 BOOTY BLAST ME AWAY

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