Name: Playbook - Move with Michele - Day 11 Round booty & abs
Uploaded: 2021-08-04T15:03:36.773Z
Duration: 45 min
Description: Day 11 Round booty & abs

with every move i felt the BURN 🔥 needed this and abs definitely helped with my menstrual cramps which is a + !

Hayley 🪴 Fiedler

After 5 days without doing workouts, it feels good to be back

Sara

Round booty circuit 1: (30 seconds on/30 seconds off)
- Banded clams (right)
- Donkey kick into fire hydrant (right)
- Single leg glute bridge (right)
- Banded clams (left)
- Donkey kick into fire hydrant (left)
- Single leg glute bridge (left)
- Hip thrust with abduction
- Reverse hyper extension
- Rest 1 minute 
 
Round booty circuit 2: (30 seconds on/30 seconds off)
- Reverse lunge/squat/reverse lunge
- Deadlift
- Lateral lunge with lateral leg lift
- Lateral lunge with lateral leg lift
- Thigh killers
- Rest 1 minute

Ab circuit: (30 seconds on 10 seconds to transition)
- Crunch w/ table top taps
- Cork screw (right)
- Cork screw (left)
- V sit scissor kicks 
- Russian twist

2 rounds: 30 seconds of work , 30 seconds of rest between movements with a 1 min rest between rounds

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clams (right)

- Position yourself on your hands and banded knees on the ground
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Lift your knee away from the midline of your body
- Slowly return to the starting position

Donkey kick into fire hydrant (right)

- Push through your heel raising your hips
- Keeping your opposite leg lifted 
- Engage your glutes at the top 
- Lower back to starting position

Single leg glute bridge (right)

Banded clams (left)

Donkey kick into fire hydrant (left)

Single leg glute bridge (left)

- Place your upper back on a bench, dumbbell at your hips
- Push through your heels bringing your hips up, engaging your glutes
- Push your legs out against the band, bring them back in
- Lower back to starting position

DB hip trust with abduction (banded)

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hyper extension

Round booty circuit 1

- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position and perform a squat
- Repeating the sequence on the other side

Reverse lunge, squat, reverse lunge

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells towards your ankles, press your hips back while keeping slightly bent knees
- Stand straight back up pressing your hips forward

Deadlift (dumbbells)

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Raise the same leg as far out to the side as possible
- Work both sides

Lateral lunge with leg lift (right)

Lateral lunge with leg lift (left)

- Jack your feet out and in with a slight jump, maintaining a low squat position

Thigh killers

Round booty circuit 2

2 rounds: 30 seconds on, 10 second transitions

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor
- Keeping your knees bent to 90 degrees alternately tap the floor with your toes

Crunch with table top taps

- Lying faceup on a mat with legs straight up in the air 
- Arms flat at your sides so body forms an “L” shape 
- Engage your lower abs to lift your hips up, twisting to one side 
- Lower them back down in a controlled manner 
- Repeating to the opposite side

Corkscrew

- From a V-up position 
- Point your toes 
- Criss cross your legs back and forth
- Keep core tight and activated

V-sit scissor kicks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands to the floor

Russian twists

Abs circuit

Day 11 Round booty & abs

Kelly

Wow I was not expecting it to be that hard 😮‍💨🙏🏼

Jeana

Day 1 Full body & Abs

Jackie

Advice on how ti help when you have bad knees for workouts? It all hurts.

Tiara

Tammy

Day 2  Slim upper body

was a struggle but i got through it! 🔥

I have drops of sweat falling through my face. Totally loved the intensity of this workout

Madi

Day 3 Lean lower body

First workout since a long day of being on my feet at Red Rocks on Tuesday ❤️‍🩹 felt great and being consistent with these workouts is what prevented me from being sore from it

Kristi

charlotte

Skull crusher with hip abduction + Reverse table top thrust onto toes kicked my 🍑 and ( everything else ) 1000% sweaty ❤️‍🔥

Day 4 Full body HIIT

my balance is getting so much better post covid ! so happy ❤️

These workouts make me look forward to getting up early 😊

Day 5 Round booty & abs

Renegade with Dumbbell Swing was honestly the hardest off this! 🔥🔥🔥

Brittanee Kwan

I’ve never sweated this much with upper body exercises!

Andrea

Day 6 Slim upper body & Abs

a killer! especially w abs at the end🔥🔥🔥

Day 7 Full body & Abs

moaned, groaned, and everything in between… BUT i showed up and DID the damn thing! went 💯 times harder this 2nd round 🥲🔥

I was doing it while doing my online class, didn't wanted to lose the day in the challenge

Day 8 Full body & abs

Sweat was dripping off my face! Felt so good

upon many interruptions i still CRUSHED it! i’m a sweaty mess but it was well worth it! 🥰🔥

Day 9 Lean lower body

This is one of my favorite workouts on the app! I have done it many times & it burns every time.

Gabbie

wasn’t able to give a FULL review because of babysitting ( toddler ) interruptions but i did the majority and still KILLED it! 🔥

Day 10 Upper body & abs

It’s not the exercises, it’s me. I just hate the HIIT days.

Nadine

Day 12 Full body HIIT

the ab burn is always the best and worst part 🔥🔥🔥 crushed it today

Quick and effective upper workout. Sweating!!!

Janine

Day 13 Slim upper body & Abs

haven’t worked out in a solid WEEK because i’ve been sick ontop of a chronic health flare but i’m back 🔥 ( now time for a walk! )

Still just as challenging the second time around. Sweating!!!

Day 14 Round booty & abs

this time around tried not to use the 1 min rest in between some movements because i wanted to challenge myself extra and i’m PROUD! Reverse table top thrust into toes always kicks my 🍑 but i’m getting better @ it day by day 🤌🏻

Ashley

Day 15 Full body HIIT

proud of myself for getting through this because this absolutely demolished me i’ll be feeling it tomorrow 😂
( attempting to try a new workout schedule for my health related issues ) let’s see how this goes!

Day 16 Lean lower body

middle of the of the week + DST..🫠 one of those days where i really didn’t wanna show up for myself but i did it anyways!

Day 17 Upper body & abs

I. AM. DEAD.
( whole body is shaking! ) this time took fewer breaks and used Resistance Band level 2.
( instead of my usual level 1. 🥵 )

Day 18 Round booty & abs

good sweat and good burn post school work ( stress ) 🥵

Love these workouts! I'm finally seeing progress with my body and feel myself getting stronger everyday and my confidence is finally starting to grow after so many years of having none. 💜

Day 19 Slim upper body & Abs

another day not wanting to do it but i did it! Reverse table top thrust onto toes always kills me 😭

Day 20 Full body HIIT

long day, tired.. i usually workout in the morning/afternoon ( whenever school allows me ) today was one of those late starts so my energy went OUT the WINDOW… but i grabbed an energy drink and DID. THE. DAMN. THING.☄️💥🔥

I never thought I'd actually enjoy working out, and now I look forward to it everyday. I'm learning how to engage my muscles so much better that when I modify or don't use weights or bands, I still feel the burn! I have seen so many changes in myself and I'm finally gaining self-confidence after so many years of hating my body. Thanks for making these workouts easy enough that I feel successful but still challenging (:

Day 21 Lean lower body

Feeling accomplished and very sweaty after this one!

Bailey

toddler interruptions but i finished 95% :) 10/10 😅💥🔥

I feel amazing after this one (all of them but this one in particular).

Day 22 Full body & abs

went faster than i thought i would with finishing this! proud and sweaty 😅🔥 ( even after being sore af from all the walking i’ve done this past weekend )

Finally feeling like my dream body is achievable!

Leah

Day 23 Inner & outer thighs

Abs are always the worst 🥹 but i nailed this and felt the burn af :)

Day 24 Upper body & abs

finished! felt the burn 🔥, now time for a well deserved lunch!

Day 25 Slim upper body & Abs

my body’s resistance has been so REAL for me… i didn’t wanna do this today, but ( after talking to myself on 3 separate occasions ) i said f it, and GOT. IT. DONE. 💪🏻
( practicing bellybutton to spine helps so much with these workouts! highly recommend! )

Day 26 Upper body & abs

my abs are so sore today definitely felt it extra! 😈💪🏻

Day 27 Round booty & abs

Loved working through these 30 workouts (even if I didn’t get it done within 30 days😜). Such great variety and always gets my heart rate up!💪🏻😅

Stephanie

Day 28 Inner & outer thighs

Day 29 Full body HIIT

legs are shaking.. this challenge for real crushed me
( in a good way ) could not be prouder of myself for finishing it ❤️ off to the next!

Day 11 Round booty & abs

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