Name: Playbook - Nona Bayat - Monday (Day 1): Booty
Uploaded: 2022-08-30T04:13:33.322Z
Duration: 30 min
Description: Monday (Day 1): Booty

Amazing. Didn’t think I could feel so much muscle concentration from a home workout. This is the best.

Rayshelle

Awesome! Day 1 back in it & it was a great burn!

Lizzie

Reyna

It’s easy to follow but still burns 🔥

Jeilyn

Estefania Garcia

For an at home workout it was for sure a burner, never expected less!

vanessa

Isiah

sweatyyyy!! last exercise my legs were shakingggg

Jacky

Mariah

Tommi

Maria

Cindy

Samantha

My booty got burn SPECIALLY the last one. It’s so hardcore that it actually took my lazy ass two days to finish.

Ashlyn

At first I didn’t think I’d break a sweat but my glutes said otherwise. Love the workout

It was amazing! I loved how I felt after!

Aliyah

taiyaba

Omg!! Everything is burning. Great workout 😅

Millene

Feels great to start working out again, really felt the burn :)

emma

That was intense! Great workout, really felt the burn 🙌🏼🙌🏼🙌🏼

Salma

At first I was like “Oh, this will be a breeze..” then half way through the first workout I was like 🥴🥲 hurts so good. Great workout, especially for those trying to get back into the swing of a routine!

Bianca

Elizabeth

Great! Thank you so much! I’m loving this 😁

Great workout! My glutes are on fire!! The wall bridge was a little awkward, but first time doing it so I can’t knock it. I can’t wait to continue integrating your workouts into my schedule!

Christina

Alice

Brownbrooklyn2006@gmail.com

Leah

Really enjoyed this workout. Only thing i would change is the wall one, it kinda hurts my neck. Other then that, I felt the burn all the way through! :)

sativa

It was great but am I supposed to do the first exercises for both legs or just one side?

Marielisa

Jacqueline Novoa

Christy Kalogeropoulos

Diana

Sahilyn

Michelle

Claudia

I haven’t trained in a few months now and I thought this would be a good place to start. 100% yes !! I loved it !

Fatima

I never really thought that I could do legs at home and actually have it burn but this workout hurt

Lauren Martinez

I’m a beginner and this was perfect I was dying but felt motivated the entire time

Cerena

Divya

I hope you can hear my glutes crying all the way from Thailand.😭 but this workout was definitely a great start to my morning💯

This was a great workout! I wish there was video of Nona doing the full set so I can pace along with her, but other than that, I feel amazing!

Annette

Super challenging but rewarding! I’ve been doing Lilly Sabri’s workouts for about two years now and wanted to try something new and this is right up my alley. So psyched I found Nona and excited to continue training with them!

Lori

Hi Nona. I like your workout plan but I didn’t feel kneeling squads in butt area but in legs

Aneta

Janette

Is the 10 sec rest time for in between sets, or in between the different workouts, or both ? That was the only thing confusing for me.

Diane

Valentina

Definitely feel a burn after that. Great way to start off the week. 👏🏽🤩

Anayeli

Equipments: no equipment but if you want to make it challenging then use a resistance band

-bring knees close to your chest (hips should form a 90 degree angle)
-try to put one foot on top of the other but if you are slipping, put the foot that is opening on the floor (have your toe on the floor as I am in the video above)
-keep band above knees
-use your glutes to open and close your legs

Clams

-place hands below shoulders 
-engage core 
-do not arch back, keep spine neutral 
-place band under the knee that is on the floor to prevent slipping of band
-hips should form a 90 degree angle 
-the leg that is moving should move slowly up and down; once the leg is at the top you should hold for a slight second then proceed to come down

Donkey Kicks

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

-knees at 90 degree angle 
-band above knees
-core engaged 
-move down and up using your glutes

Glute Bridge

-keep knees shoulder width apart
-band above knees
-core engaged 
-slowly sit back into your feet and come up using your glutes only 
-slightly bend forward to use your glutes more

Kneeling Squats

-keep feet shoulder width apart on wall 
-toes slightly pointed outward 
-bring body close to wall so your glutes are very close to the wall when you go down and up
-knees should form a 90 degree angle
-core engaged 
-hands and head are on the floor and are neutral
-use your glutes when coming up and down 
-push through your heels when coming up

Wall Glute Bridge

Monday (Day 1): Booty

Joanna Quan Soon

Yo this was hard Lmao and the last two TOOK my abs out😮‍💨😮‍💨😮‍💨

Syndessa

I honestly didn’t think it would burn but it actually did. It was a nice workout for when you don’t have a chance to get to the gym!

Tuesday (Day 2): Upper Body & Core

This burned soo good! 🔥🔥
I love that the exercises are “easy” but I was still sweating like crazy!

Sasha Breon

It was a really feel good hoot workout but one that actually get you sweating 😅

Loved it! First time I really sweat my butt off in a workout in a long time, reminds me why I’m doing this in the first place

Monday (Day 1): Booty

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