Name: Playbook - Mariana Morais - W2/D3 Booty & Abs
Uploaded: 2022-02-05T04:52:06.514Z
Duration: 45 min
Description: W2/D3 Booty & Abs

This can be done from at home!
Just need a band :)

30 seconds exercise
15 second rest 

Repeat circuit 3x
Add weight if advanced

30 seconds of exercise 
15 second rest
3 rounds
YOU GOT THIS 🥰

- 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
- Pulse in the bottom half range for time or reps

Banded pulse

- Complete in and out jump squats with a band just above the knees

Banded in and out squats

- 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

- Standing with a band placed just above the knees
- Kick one leg back engaging your glute
- Complete desired reps then repeat on the opposite side

Standing glute kickback- Left

Standing glute kickback- Right

-Tabletop Position
-Band around your thighs, right above knees
-Raise your leg straight up
-Squeeze your glutes 
-Lower it and repeat

Straight Leg Kickback- Left

Straight Leg Kickback- Right

- Lay on the floor with your legs bent, with a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded glute bridge

- Lay on the floor with your legs bent, with a band just above the knees
- Push through your heels bringing your hips up squeezing your glutes 
- Press your knees out against the band, then release
- Lower back to starting position

Banded glute bridge + abduction

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes march your feet up and down

Glute bridge marches

- From clamshell position
- Lift up, driving your hips forward as you complete a clamshell
- Lower back down with control

Banded dynamic clamshell with hip raise- Left

Banded dynamic clamshell with hip raise- Right

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- From a hollowhollow hold position
- Criss-cross your legs back and forth

Scissor kicks

- From a hollow hold position
- Tuck your knees in as you crunch up together in the middle

Suitcases

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lying with both legs up to the ceiling
- Crunch up and touch your toes

Top reach crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down

Straight leg crunch

Booty & Abs Circuit

W2/D3 Booty & Abs

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

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

Ilze

W1/D1 Legs

Jamie

Mackenzie

Noelle

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

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 💪🏿

Brittney

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

Tarsha

W1/D4 Cardio & Stretch

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

W2/D3 Booty & Abs

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