Name: Playbook - Mariana Morais - W1/D3 Booty
Uploaded: 2022-02-05T04:52:06.472Z
Duration: 35 min
Description: W1/D3 Booty

Emily

Samanta

After 1 good booty workout, I swear my 🍑 got bigger 🤣.. Great workout. I can still feel the burn as I type this

Brittney

Brilliant! Good sweaty butt kicker!! Love it!!

Tarsha

Melissa

Cammie

I didn’t think band work would kick my ass like it did!

Meagan

every workout is pushing me in the best way!

Alissa

Best band workout I have ever done. Booty will be feeling it tomorrow!

Michelle

I literally couldn't feel anything after this workout. Loved it a lot. The pump was crazy and it burned even more🔥.

Stefania

My booty feels like the best kind of jello! 🔥🔥

selena

Breanna

I’m Dead!!!🙉💪🏻💪🏻🤗🤗🤩🙏🏻

Celine

One of the best workouts I’ve had in a while🥵

Brittany

You can add ankle weights to increase difficulty

No rest- go straight into next exercise. rest when circuit is complete :)

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants L

Banded fire hydrants R

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Pulse
- Complete desired reps then repeat on the opposite side

Banded donkey kick pulse (R)

Banded donkey kick pulse (L)

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps forward and back
- Keep your hips down and toes pointed forward

Banded monster walks

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step over and back
- Keep your hips down and toes pointed forward

Banded side steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step, a step back to 45 degrees and a step straight back
- Complete desired reps then repeat on the opposite side

Banded side steps - lateral/1/2 way/back (RIGHT)

Banded side steps - lateral/1/2 way/back (LEFT)

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Drive through your heels to stand back up

Banded squat

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Drive through your heels to stand back up
- Lift one leg laterally against the band
- Repeating the sequence lifting the opposite leg

Banded squat + leg raise

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Pulse 2x before standing up

Banded squat + pulse

- Position yourself on your hands and knees, with a band just above the knees
- Kick your leg back and lift up and down engaging your glutes 
- Complete desired reps then repeat on the opposite side

Banded straight leg kickback pulse (R)

Banded straight leg kickback pulse (L)

- From a seated position with a band just above the knees
- Press your knees out against the band, then release

Banded seated hip abduction - back

Banded seated hip abduction - straight

- From a leaning forward seated position with a band just above the knees
- Press your knees out against the band, then release

Banded seated hip abduction - forward

Booty Band Circuit

W1/D3 Booty

Gillian💓

Warm Up Stretch

This is how I want to start my new year!!🔥🔥

Ilze

Noelle

W1/D1 Legs

Mackenzie

Killer arm work out , I loved the burn 🔥

Nancy

W1/D2 Shoulders & Tris

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

Marena

W1/D5 Lower Body

Alexandra

W1/D6 Back & Bis + Abs

Every now and then, we need some rest. Today will be that day

W1/D7 Rest

Jade

Lina Alvira

W2/D1 Full Body

Late night workout. Kicked my buttttt going to sleep well.

W2/D2 Stairs

W2/D3 Booty & Abs

Forgot to check this off! I did it yesterday!

W2/D4 HIIT Treadmill

I fell that burn in my arms 💪🏿💪🏿💪🏿 Love it

W2/D5 Cable Arms

Loveeeee inspired to buy my own ankle straps lol

This has been my favorite workout from the plan 💪🏿🥵🔥

W2/D6 Cable Lower Body

W2/D7 Rest

Holy the abductors at the end🥵💀🖤

This was my favourite! The burn and the variety around the gym! Love love loved it!!!!! 🎉💪

W3/D1 Legs

Jamie

Good arm burn. I even started off with 10mins on the punching back as a little warm up 😉💪🏿

W3/D2 Arms & Abs

Lucia

W3/D3 Glutes

W3/D4 Shoulders & Biceps

W3/D5 Legs

W3/D6 Cardio

W3/D7 Rest

W4/D1 Legs

Wow, I was EXHAUSTED at the end😮‍💨

W4/D2 Push Day

Great! Felt the burn but I was a little bored in the same spot with the band on for the entire exercise. Otherwise, a good one.

🥵🔥 my glutes.. my heart rate.. the sweat.. buuut the results.. Can't wait 💪🏿

W4/D3 Glutes

W4/D4 Cardio

Brilliant!!! My body is crying! Nearly got sick, good sweat! Absolutely loved it!!! 🎉💪

I have never been this exhausted before😮‍💨 Great workout!

W5/D5 Legs

Good. A little monotone but good for a Monday.

This workout was very effective. I felt each one deep in my muscle. I will try this workout again, but next time I will increase my weights

W1/D3 Booty

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