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 Carolina

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

Getting back into working out consistently without excuses as I’m getting married in May and want to feel better about how I look. Feels great to just jump back in ❤️

Kristi

I’m 12 weeks post partum and it was exactly what I needed to start getting back into working out again. Challenging but do-able!Thank you!!

Madisyn

Kelly

Day 1 Full body & Abs

Didn’t make excuses today and it felt great to accomplish something (:

Great way to get back into working out (:

Jackie

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

charlotte

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

Day 4 Full body HIIT

This one made me KO! Very rusty but this definitely gave me back my will to stay fit! 🙌🏽

Kristina Ramcharran

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

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 11 Round booty & abs

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