Name: Playbook - Maria Teixeira - W4/D3 BOOTY AND CORE
Uploaded: 2024-04-18T03:16:51.812Z
Duration: 20 min
Description: W4/D3 BOOTY AND CORE

I don’t run or use cardio machines BUT THIS is my kind of cardio. Bodyweight exercise like that get my heart rate up and build muscle!

If you want a more advanced experience, try 45 seconds each exercise.

T H E  R O U T I N E
🍑 Table Top Kickbacks | 3 x 30 secs
🍑 Squat Jumps | 3 x 30 secs
🍑 Glute Bridge Marches | 3 x 30 secs
🍑 Frog Squats | 3 x 30 secs
🍑 Table Top Hip Thrusts | 3 x 30 secs
🍑 Plank (elbows) | 3 x 30 secs
🍑 Jumping Jacks | 2 x 30 secs

- Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips. 
- Lift your knees so they hover a few inches off the floor. 
- Keeping your core braced and a neutral spine, lift your leg back into a kickback. 
- Keep alternating sides.

Table Top Plank Kickbacks

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat and back into the squat

Squat Jumps

- Lay on the floor with your legs bent
- Keep core braced and back straight as you push through your heels bringing your hips up 
- Squeeze your glutes at the top
- Slowly march your feet, lifting your knees up alternating

Glute Bridge Marches

- Go into a squat position with feet just outside hips pointing slightly outwards and elbows touching knees
- Keep your core braced and a flat back
- Push your hips back and up while maintaining elbows touching knees

Frog Squats

- Bend your knees bringing the feet flat on the floor at a 90 degree angle and hip width apart
- Lift your hips up towards the ceiling and squeeze your glutes at the top
- Lower down towards the ground without resting on the floor

Table Top Hip Thrusts

- Elbows under shoulders and hands out front
- Keep entire body straight and core braced as you hold position for time

Plank (elbows)

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

Booty and Core

W4/D3 BOOTY AND CORE

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

Clara

W1/D2 BACK AND CORE BUILDER

Natalia

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

Heather

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

W4/D3 BOOTY AND CORE

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