Name: Playbook - Nikki Leonard - W2/D3 BOOTY BURN
Uploaded: 2022-11-02T02:32:51.354Z
Duration: 20 min
Description: W2/D3 BOOTY BURN

Ashley

Carmen

Nicole

Ashly Vandenengel

Loved this one! So much fun and felt the burn! Quick & Effective

Valerie

Brittney Howell

Another fantastic, fast workout for my work day! Happy Veterans Day y’all! 🇺🇸

Shelly

Can't feel the 🍑 so hope its still back there wowza 💦💦💦

Heather

4 SETS
30 SECONDS OF WORK
30 SECONDS OF REST

A) ALTERNATING REVERSE LUNGE TO SQUAT
B) ALTERNATING CURTSY LUNGE TO DB SNATCH
C) BENT OVER ABDUCTORS (BANDED OPTIONAL) R/L
D) SKATERS
E) TABLE TOP KICK BACKS R/L

ZERO REST BETWEEN SETS

- Hold a DB in front
- Step back into a Reverse Lunge with the right leg
- Step forward and perform a Goblet Squat
- Step back into a Reverse Lunge with the left leg

Reverse Lunge R + Squat + Reverse Lunge L = 1 Rep

Alternating Reverse Lunge to Squat

Start by standing with a DB in between your feet.

Perform a curtsy lunge to one side and upon returning to starting position perform a DB snatch.

Alternate sides and repeat.

Alternating Curtsy Lunges with DB Snatch

- grab a box or bench, bend at the waist and place your hands on it
- with a slight bend in the knee move your leg away from the midline of your body squeezing your butt at the top
- 30 seconds on the R then 30 seconds on the left

Bent Over Hip Abductors

-With your knees bent and your back leaning forward, leap onto your right foot tapping the ground with you left hand. 
-Bring your left leg behind and out past your right leg (as a skater would).
-Push off your right foot to land on the opposite side on your left foot tapping the ground with your right hand.
-Repeat alternating side to side.

Skaters

- Start on your hands and feet with your knees bent hovering above the ground and hips tucked under you
- Lift one foot off of the ground and kick your foot up towards the ceiling with knee still bent and squeeze your glutes
- All reps on one side and then the other

10/10

Table Top Hold Kick Backs

W2/D3 BOOTY BURN

Sandra

So so dang good!! Thanks for always keeping it interesting, efficient and effective!

Linda

W1/D1 GLUTES, QUADS, HAMMIES

Jenna

Mat is full of sweat ⭐️⭐️⭐️⭐️⭐️

Nadine

🔥🦵 couldn’t get the last set completely done but that was a good one!

W1/D2 GLUTES, QUADS, HAMMIES

Selten so geschwitzt. Ich schwitze am kleinen Finger 😅

Not often sweated like this. Also sweating out of my Little Finger.

W1/D3 GLUTES & HAMMIES

W2/D1 BOOTY-LICIOUS

That definitely helped me get motivated to do the rest of the stuff I need to today! 🥵🤌

This was great! Fighting a horrible sicknes but forced myself anyway. Only had time for 4 rounds but still a killer!

Wow. So good. And tough in the best way possible 🙃☠️🔥🍑

W2/D2 BOOTY POPPIN EMOM 🍑

Whew!! Killer! Loved this one! 🎉🎉🎉🎉

W3/D1 LOWER BODY BARBELL 🔥

W3/D2 LEG & BOOTY BLASTER

I loved this workout!!!! My body was so sore already that man did I really feel it in my butt! That will teach me not to miss my recovery shake😂

😅 that felt like a lot of rounds this morning 🥵 but I got it done 🎉

W3/D3 Lower Body Blaster

W4/D1 BOOTY BURNER 🍑🔥

First gym workout in a while, between skiing while the snow/weather has been amazing and being sick. Def feel stronger on my skis bc of this program! Loved this workout!!!

W2/D3 BOOTY BURN

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