Name: Playbook - Melissa Alcantara - Glute 30 minute burn
Uploaded: 2023-12-22T18:41:39.861Z
Duration: 30 min
Description: Glute 30 minute burn

She really don’t like me 🥵🥵🙄🤦‍♀️

Yajaira

Stephanie

Alana

Solid workout. I added 10 mins abs at the end. Perfect workout all together 🙌🏼

Caryn

Amazing!! Nice ass burn!! I think I worked my abs as well, giggling from your daughter's comments. She's a sweetheart, your a good mom!

Monet

Keatyn

Negin

Hannah

CJ Diesslin

Katie

Lilly

Nailah

Elise

Serena

Hana Kulović

A great warmup before the 6 weeks challenge😉

Martina

Renee A Notice

Josie

Franshely Salinas

Banded fire hydrants were so hard! Loved this!

Ashlee

Still hardcore but I have to keep working at it to get better! Booty workouts are the best though.

Brill

Hard hahah! Feel so good to start new workout with a new inspiration

Sarah

Tiani Marumoto

Whoa MAMA!!! Adding this too, the 🔥 is real

Litiana Lloyd

Astrid

Very challenging love using your bands🙌🏻

Karyl

Jennifer

Joanna

That burn🔥🔥🔥 I loved it! Thank u for your motivation! Keep pushing us💪

Nancy

Cake

Ramona

Jennefer

Margarida

Let’s just say my legs feel like noodles 💪

DeAnna Ramirez

Jekka L. Kuhlmann

It was a great work out ! Kicked my ass but I feel so good

Mari

Tiffany

Wendy

Analía

Busted my butt that’s all I can say ! Lol

Natalia Aka Natty

Lisa

This was more than 30 for me since it's my first time.loved it 😨

Myrna

Olha

It was a good workout but I had issues with the bands on the leg stretch. They kept sliding. Any recommendations on how they won’t slide?

Maribel

- Banded hamstring curls 4 x 50
- Banded standing kickbacks each leg 4 x 20
- Kneeling banded fire hydrant 4 x 20
- Banded step outs each leg 4 x 20
- Ankle banded jumping jacks 4 x 50
- Frog pumps 4 x 30

- Bring your heels to your glutes 
- Engage your hamstrings and glutes 
- Keep your hips on the ground

Hamstring curls

- Hold on to something
- Keep a slight bend at the knee
- As you kick back engage your glutes

Standing kickbacks

- Place your hands and knees on the floor with a neutral spine 
- Raise your knee keeping your hips squared
- Engage your abductors abs glutes as you go up

Kneeling banded fire hydrants

- Start with a shoulder width stance 
- Knees in-line with the toes and flex your adductors
- Step out putting your heel on the floor

Banded step outs

- Keep your knees in-line with your toes
- Increase speed as your feel comfortable

Jumping jacks

- Start with your feet together and you heels close to your but
- Drive up and squeeze your glutes at the top

Frog pumps

Glute 30 minute burn

First time working out since my tummy tuck felt amazing!

Daisy

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Amanda

Leanne

Heavy Lifting Lower Body

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Veronica

Arlyssa

3x10 Legs

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

Nora O’Hara

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

Kelly

Lower Body and Abs Modifiers With Bands

Yaaass!!! That was amazing. I couldn’t pick so I did them all. 🔥🔥🔥

Glute 30 minute burn

Community

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